OCSC Nutrition Planner

Nutrition Planner

Orange County Soccer Club · Performance Nutrition · 2026

⚡ Your Info — Fill This In First

⏱ Pre-Training Meal Builder
⚡ During Training
🔄 Post-Training Meal Builder
☀️ All-Day Meal Builder

⏱ Pre-Training

Focus on carbs + moderate protein. Target: 1 g carb/kg × hours before training.

Pre-training carb target: — g

⚡ During Training

Fast carbs only. 30–60 g/hr. Low fiber, low fat. Sip Gatorade or eat dates/fruit snacks throughout.

During-session carb target: — g total

🔄 Post-Training Recovery

Target 0.25 g protein/kg + 1.0–1.2 g carb/kg/hr every hour for 4 hours.

Per-hour carb target: — g/hr  |  Protein dose: — g

☀️ All-Day Eating

Build balanced meals across the day. Spread protein across 4–5 occasions. Hit your daily carb and calorie targets with real food.

A good rule of thumb: ½ plate carbs (rice, pasta, bread) + ½ plate protein (chicken, beef, eggs) + ½ plate fruit & veggies, with a small addition of healthy fats (peanut butter, olive oil, avocado).

💡 Liquid carbs count! Gatorade, juice, honey, jelly, and smoothies all contribute to your daily carb total.
🏆 Nutrition Scoreboard
MEAL GOAL
Calories
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Goal
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Carbs
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0g
Goal
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Protein
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0g
Goal
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Fat
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0g
Goal
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No foods selected

❓ How to Use This App

🎯 What This Is

This is a nutrition planning tool — not a food logger like MyFitnessPal.

The key difference: MyFitnessPal is built around logging everything you eat after the fact. This app is built around planning what to eat before you eat it — so you show up to training and match day already fueled correctly.

Use it to answer: "What should I eat in the next few hours to be ready for what's coming?" — not to track your macros for the day.

⚡ Step 1 — Enter Your Info

Fill in your age, height, weight, and training intensity at the top. This unlocks your personalized calorie and macro targets. You only need to do this once per session.

The carb target (3–10 g/kg) should match what's on your schedule. Hard training day = 8 g/kg. Match day = 9–10 g/kg. Recovery day = 3–4 g/kg.

⚽ Training Day — Example

Select Training Day in the top right. Then use the four tabs to plan each part of your day:

Example: Hard Training at 10 AM
1

Pre-Training: Set hours until training. Build a meal hitting your carb target — bagel + jelly + banana works well. Avoid heavy fat or fiber here.

2

During Training: Pick fast carbs — Welch's fruit snacks, dates, or Gatorade. Aim for 30–60g per hour.

3

Post-Training: Protein + carbs within the first hour. Chicken or beef + rice. Start recovery as soon as you're done.

4

All-Day: Plan your remaining meals to hit your daily carb and calorie targets. Use the ½ plate rule as a guide.

🏆 Match Day — Example

Select Match Day in the top right and enter your kickoff time. The app builds your full day timeline automatically.

Example: 7 PM Kickoff
1

Early Day Meals: Big carb breakfast (oats + banana + honey). Carb-focused lunch. Stack carbs all day.

2

Pre-Game Meal: Eat at 3 PM — 4 hrs out. Chicken + rice. Keep fat LOW.

3

Post-Game: Select Starter, Sub, or Did Not Play. Recovery starts within 30 min of the final whistle.

📊 The Scoreboard

The black bar at the bottom (mobile) or right sidebar (desktop) shows your selected totals vs. your meal target in real time as you check foods.

Tap 💡 Suggest to get food-specific recommendations and add or remove items directly without leaving the screen.

💡 The Bottom Line
Plan first. Eat second. Open the app before your meal — not after. Figure out what your body needs, build a plate that hits those targets, then close it and go eat.

Questions? Contact Bob.

💡 Food Suggestions

Analyzing your plate…