Nutrition and fueling plan

Build a nutrition and fueling plan matched to the user's actual training load: daily calorie and macronutrient targets that change by session type, pre/intra/post-session fueling and hydration with carbohydrate grams per hour and electrolyte guidance, a recovery-window protocol, a race- or event-day fueling timeline, and a week of meals plus a grocery list. Use when the user says things like 'build me a nutrition plan', 'how many calories should I eat on training days', 'what should I eat before my long run', 'how many carbs per hour on the bike', 'race day fueling plan', 'marathon nutrition plan', 'fueling strategy for my half ironman', 'macros for lifting and running', 'meal plan for my training week', 'what to eat to recover faster', or 'hydration and electrolyte plan for hot long rides'. Pulls real training load and body metrics from Apple Health, HealthKit, Strava or a similar connector when one is connected. General nutrition information for healthy adults only, not medical or dietetic advice.