Workout Nutrition in Practice
Like Duolingo, but for Workout Nutrition in Practice. Tomo turns the whole topic into a game you play five minutes a day, until it actually sticks.
For the part of you with thirty open tabs that never became anything.
24 levels across 3 sections, about 48 minutes end to end, roughly 10 days at five minutes a day. It moves through Dialing In the Workout Window, Fueling Specific Training Demands, and Strategic Periodization and Targeted Ergogenics. It assumes you already know the basics.
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Key ideas in Workout Nutrition in Practice
- Fats and fiber delay gastric emptying and need 3 to 4 hours to clear.
- Moderate-fiber carbs with lean protein digest comfortably inside 2 hours.
- Low-fat, low-fiber fast carbs clear the stomach within 30 to 45 minutes.
- Meals 3-4 hours out maximize liver and muscle glycogen stores.
- A balanced plate combines complex carbohydrates with moderate lean protein.
- Keeping fats moderate prevents lingering fullness when training starts.
- Carbs eaten 30-60 mins prior deliver readily available circulating glucose.
- Exercise onset naturally suppresses insulin, preventing sharp sugar crashes.
- Fast-absorbing carbs in this window spare existing muscle glycogen stores.
- Pre-workout protein establishes an active pool of circulating amino acids.
- Circulating amino acids blunt exercise-induced muscle protein breakdown.
- The gut adapts to absorbing carbohydrates under exertion through progressive practice.
- Testing target meal timing in low-stress training reveals individual GI triggers.
- Training with increasing carbohydrate volumes upregulates intestinal transporters.
- Endogenous muscle and liver glycogen stores comfortably fuel intense efforts up to 60 minutes.
- Consuming mid-session carbs during brief workouts adds GI transit burden without performance gain.
You've tried the other tabs
Thirty open tabs. Four facts you actually kept.
You watched. You nodded. By Sunday it was gone.
One answer, then back to scrolling.
Eight weeks. You meant to finish. You didn't.
Tomo gives Workout Nutrition in Practice the Duolingo treatment: levels, streaks, and quick quizzes that test what you just learned. That game loop is what the tabs above never had, so it's the one you actually finish.
Here's what playing it feels like
A real question from this course. Take your best guess.
You have a workout in 2 hours. What kind of snack digests comfortably in that time window?
Get it right to open this lesson and 23 more in the app.
Where Workout Nutrition in Practice takes you
Bridge the gap between general healthy eating and deliberate sports nutrition. Learn how to time your nutrients, fuel different training demands, and maximize recovery and body composition.
- 1
Dialing In the Workout Window
- Pre-Workout Fueling and Digestion
- Intra-Workout Hydration and Energy Delivery
- The Recovery Window and Protein Synthesis
- 2
Fueling Specific Training Demands
- Nutrition for Hypertrophy and Strength
- Fueling for Endurance and High-Volume Conditioning
- Fat Loss While Preserving Lean Tissue
- 3
Strategic Periodization and Targeted Ergogenics
- Nutrient Periodization and Carb Cycling
- Evidence-Based Performance Supplements
3 sections · 8 units · 24 levels. Built to play, not to enroll.
You pick the voice
Workout Nutrition in Practice is taught in the The Bestie style: your friend who just gets it. Want a different feel? In the app you can spin up the same topic in any of Tomo's teaching styles. Same facts, totally different vibe.
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Start Workout Nutrition in Practice today.
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