Today
Every meal and snack, timed around your training
Colour-coded by carbs: high before and after hard sessions, lower away from them. Training moved or eating late? Change the time and the whole day recalculates.
Endurance fuelling · UK
Fuel the work.
Personalised fuelling for runners, triathletes and HYROX athletes. Protein and fat steady, carbs matched to every session, and a carb load that's planned, not guessed.
Racing soon? Free carb load calculator →Evidence-based. Built on international sports nutrition guidelines, not guesswork.
Who it's for
From your first 5k to your first 100k
5k to marathon
Road runners chasing a PB or a first finish.
Trail, mountain & ultra
Long days, big climbs, and fuelling that has to work at hour eight.
Triathlon
Three sports, double days, and a bike leg that sets up your run.
HYROX & hybrid
Strength and engine work that both need feeding.
How it works
Your week sets your numbers
- 1
Tell us your week
Your training, your goals, your A race and the B days you'll use to rehearse it.
- 2
Get your numbers
Protein, fat and carbs for every day, plus exactly what to take during your long sessions.
- 3
Rehearse, then race
Practise your carb load and race-day fuelling on your B days, so race day is something you've already done.
Grams of carbs per kg of bodyweight. More on key days, less on rest days. Protein and fat stay steady.
Free tool
Carb load calculator
Your 3-day carb load in grams, every meal and snack in real food, and your race morning, during and after. Built around your race and your weight.
Inside the app
Know what to eat, and when
Your plan doesn't live in a PDF. It lives on your phone, and it changes when your training does.
Week at a glance
Your next three days, like a calendar
See the carbs rise around your sessions and fall away on rest days, with your caffeine cut-off marked.
Food log
Log meals against each meal's target
Search UK foods and brands or scan a barcode. Save your go-to breakfasts, lunches and dinners as recipes once, and logging them is one tap. Go over at breakfast and the rest of your day rebalances automatically.
Session fuelling
What to take, every hour
Carbs per hour and the gels or drink to hit them, caffeine if you use it, and a daily water guide.
Race fuel plans
Fuel points on your watch
Upload your race GPX, place your fuel stops, and send it to your watch so it reminds you when to fuel. Tested on Suunto.
Pillar progress
10 seconds each morning
Weight, sleep, energy and stress, with trends over the weeks. It fills in your weekly check-in for you.
Weekly check-in
Next week's plan, built around next week's training
Plan next week's sessions (copy this week, change what's different), check in at the weekend, and your new plan follows: straight away in the app, after your coach's review on 1:1.
Recipes & guides
Learn the why
How I Fuel recipes for your diet, plus guides on race week, session fuelling, early sessions, recovery, hydration and more.
Prefer not to count? Switch numbers off and you'll see colours and words instead. Works on any phone: add it to your home screen and it opens like an app.
Your coach
Built after a DNF
I'm Johnny Heaney: a qualified nutritionist, ultra and mountain runner, and dad of two.
Six years ago I lined up for my first mountain ultra. I'd done the training and I had the confidence, but I fuelled like an amateur, and I was out 30 km in. It broke me.
That day I decided being underprepared would never be the reason I didn't finish again. I went down the rabbit hole (I'm still in it), did the research, got qualified and earned my stripes. Since then I've finished 10+ ultras, including the one I DNF'd, and dozens of shorter mountain and road races, learning from every one. For the last two years I've also run a meal prep company for athletes.
That's why I built FlowState Fuelling.
- ultras finished
- 10+
- years racing ultras
- 6
- nutritionist
- Qualified
From our athletes
“Since working with Johnny, I've seen a noticeable improvement in both my energy levels and overall performance. With Johnny's expertise in nutrition and training, I'm now much more knowledgeable and organised around what to eat and when relative to my training. This has allowed me to redirect time I would normally spend on planning and stressing toward more valuable activities, like training or family time. It's truly a no-brainer for anyone who values their time and performance.”
“Johnny is an incredible nutrition coach. He helped me shed some unwanted weight without sacrificing an ounce of performance while I was training for my marathon. My energy levels were great the whole way through, and he taught me so much about proper fueling and sports nutrition. The best part is that he designed a plan that actually fit my life. He completely understood the need for family balance and didn't expect me to live like a monk. Highly recommend him to any athlete looking to level up!”
Ways to work together
Coached, or self-guided
1:1 Coaching · limited to 12 athletes
£400
12 weeks
£500
16 weeks · best for a full race build
- Free 20-minute discovery call first. No pressure.
- Your full fuelling breakdown, built from a detailed questionnaire and customised by your coach
- An onboarding call to walk you through it
- Weekly check-ins, with your numbers adjusted to your training
- Carb-load and race-day fuelling plans for your A and B goals
- Gut training, so you can take on more carbs during long sessions without stomach issues
- A sweat loss test to set your fluid and electrolyte needs
- Video feedback on your progress, and messaging with your coach
- Everything in the app, too
- Pay in full, or in 2 equal monthly payments
The FlowState app · now open
£20 / month
Founding members: the first 20 people to join lock in £15 a month for as long as they stay. Places are limited.
- Your plan, rebuilt every week from a 3-minute Sunday check-in
- Today: every meal and snack timed around your training, and Week at a glance
- Food log with UK foods, barcode scanning and your saved recipes, against each meal's target
- Session fuelling, caffeine, daily water and carb-load plans worked out for you
- Race fuel plans you can send to your watch
- Pillar progress: weight, sleep, energy and stress, plus progress photos
- How I Fuel recipes and shopping lists for your diet, and in-app guides
- The Aid Station community (coming soon: founders get in first)
1:1 Coaching
Apply for coaching
A few quick questions. If it looks like a good fit, we'll book a free 20-minute discovery call to talk it through.
Questions
Good to know
What happens after I apply?
We'll get in touch to book a free 20-minute discovery call. If we're a good fit, you'll get a detailed questionnaire, then your full fuelling breakdown and an onboarding call.
Do you work with vegetarians and vegans?
Yes. Your plan and shopping list are built around what you eat.
Is it only for elite athletes?
No. If you're training for an event and want your fuelling to match the work, it's for you, from first-timers to experienced racers.
Where are you based?
In the UK. Coaching is online, so you can be anywhere.
12 or 16 weeks: which is right for me?
12 weeks suits a single training block or a shorter race build. 16 weeks gives you time to rehearse on your B goals and run a full carb load into your A race.
Can I pay in instalments?
Yes. Pay in full, or in 2 equal payments: 2 × £200 for 12 weeks or 2 × £250 for 16 weeks. The first is paid before you start, the second 30 days later.
When does my programme start?
On the Monday your first breakdown applies from, after your questionnaire and onboarding call. Your weeks count from there.
What if I get injured or ill?
Life happens. You can pause once for up to 2 weeks, and those weeks are added to the end of your programme.
Can I get a refund?
Yes, in full if you cancel before your breakdown is delivered. Once it's delivered it isn't refundable, because it's the biggest piece of work in your coaching.
What's the difference between the app and 1:1 coaching?
Both use the same fuelling engine. In the app, your plan is built automatically from a short questionnaire and a Sunday check-in, for £20 a month. With 1:1 coaching, I build and review every number with you each week, with messaging, video feedback, an onboarding call, gut training and a sweat test.
What's a founding member?
The first 20 people to join the app pay £15 a month instead of £20, for as long as they stay subscribed. If you cancel and rejoin later, it's £20.
Can I cancel the app any time?
Yes, in a couple of taps from the app. You keep access until the end of the month you've paid for, and you won't be charged again.
How do I track my calories and macros?
Right in the app. The Food tab has each day's and each meal's targets set from your plan: search UK foods, scan barcodes, save your own recipes, and the rest of your day rebalances if a meal goes over or under. Prefer another tracking app? Copy each day's numbers into it. You don't have to track at all: the recipes, day guides and shopping list get you close without it.
Do I need to count calories?
No. Switch numbers off in Settings and the app shows colours and words instead (high, medium or lower carb), so you know what to eat without counting. Turn them back on any time.
Is it in the App Store?
It's a web app: open flowstatefuelling.com on your phone, sign in, and add it to your home screen. It opens like any other app, with nothing to download or update.
Which watches work with race fuel plans?
Any watch that can follow a GPX route, including Suunto, Garmin and Coros. We've tested it on the Suunto 9 Pro.
Is the app safe for everyone?
Not always, and that's deliberate. Before you pay, a few health questions check an automatic plan is right for you. If it isn't, you won't be charged, and we'll point you to your GP or to 1:1 coaching instead.
The full details are in our terms. Anything else? Ask in your application.