Nutrition and Fuelling

The Nutrition Availability card checks whether the carbohydrate you ate matched what your training asked for, and shows your protein and fat alongside it. Montis also suggests a carbohydrate figure per hour when the AI Coach writes a workout to your calendar.

Set it up

1. In Intervals.icu, log Carbohydrates, Protein and Fat for each day, in grams, as wellness data. Type them in, or use an app that writes them to your Intervals.icu wellness. If you can't see these fields, turn them on in your Intervals.icu wellness field settings.
2. Make sure your body weight is set in Intervals.icu. Every target is worked out per kilogram of body weight, so without it the card can't assess anything.
3. Log at least three full days. A day counts only when all three fields are filled in.

Where to find it

Open the Micro horizon. The card sits in the Performance Intelligence column, below External Load Context.

How it works

• Montis looks at your last 7 completed days. Today is left out, because the day isn't finished yet.
• It averages the 3 most recent days within that span that have carbs, protein and fat logged. Days with a missing field are skipped, so these are not always the last three calendar days.
• Carbohydrate need follows the IOC/ACSM sports nutrition guidance. It depends on how many hours a day you train and how hard. Only sessions that are more than very easy count. The need ranges from 3.5 g/kg on light days up to 8.5 g/kg on very long training days. It goes up a little when your sessions are hard and down a little when they are easy, and always stays between 3 and 10 g/kg.
• Protein target is 1.6 g/kg. It rises to 2.0 g/kg when Montis sees your recovery under pressure.
• Fat is shown against a fixed 1.0 g/kg reference. It is never rated.

Reading the card

The card shows the average grams per day for each nutrient: Actual, Required (fat shows Target) and Diff.

• The carbohydrate status is judged on carbs alone.
• Protein Status is a separate badge: on target, below target (more than 0.3 g/kg short) or above target (more than 0.5 g/kg over). It never changes the carbohydrate status.
• Tap How this is assessed for the explanation and the framework used.
• The footer shows how many days were used and the confidence: High with 5 or more logged days out of the last 7, Moderate with 3–4.
• With fewer than three full days, the card says Nutrition data unavailable and asks you to log more.

How it affects coaching

Nutrition is supporting context. It never changes the Adaptive Decision Engine decision, your operational state or your risk flag.

At moderate or high confidence it can lower the ADE score shown in the app: by 15 points when severely underfuelled, 8 when underfuelled and 5 when overfuelled. Balanced intake counts as a supporting factor. So the score and its label can move, but the decision itself does not.

Carbs per hour on workouts

When the AI Coach writes a planned workout to your Intervals.icu calendar, it is told to add a carbohydrate figure per hour, in the workout's carbs per hour field.

• The figure is based on the workout's length (under 90 minutes, 90–150, or longer) and its load per hour (TSS divided by hours).
• It ranges from about 35 g/h for short, easy sessions to 100 g/h for long, hard ones, and always stays between 30 and 110 g/h.
• Notes, holidays, sick and injured days get no figure.
• This applies only to workouts the AI Coach creates. Workouts added from the folder library or built in the Workout Builder don't carry a figure. The AI writes the value, so check it before you rely on it.

Terms

• g/kg: grams per kilogram of body weight per day.
• TSS: Training Stress Score, the training load of a session.
• Intensity factor (IF): how hard a session was compared with your threshold.
• IOC/ACSM: International Olympic Committee and American College of Sports Medicine, whose sports nutrition guidance sets the carbohydrate bands.