[TEST] Fueling Champions - Meal Planner

Critical Reload Fueling Planner

Everyday fueling meets real life. Know what to order — every time.

Breakfast, pre-workout, pre-game, and post-game call for different choices. Pick the stop. Pick the moment. We’ll help you know what to order — and why it fits.

47 Places To Fuel Up
4 Fueling Windows Covered
100% Built On Real Menus

Build your order

Choose where your team is stopping — restaurant or gas station — then tell us the moment: breakfast, everyday pre-workout fuel-up, pre-game fuel-up, or post-game recovery.

Why timing changes the order

Nutrition for athletes isn’t about being perfect — it’s about being prepared. What works in your system before the whistle is different from what your body needs after it. Here’s the framework behind every recommendation on this page.

Every order below — restaurant or gas station — was built against these windows, using real menu items and modifiers you can actually ask for at the counter.

Pre-Lift Fueling research: Critical Reload, citing Bin Naharudin et al. (2019), Journal of Strength and Conditioning Research.

Pre-Workout fueling windows: Critical Reload, What to Eat Before a Workout: High School Athlete Guide to Fueling.

60–90 MIN
PRE-LIFT

Pre-Lift Fueling

A carb anchor, a modest protein source, and hydration. Research on trained lifters shows a real breakfast beats an empty tank for early-morning strength work — fed athletes completed meaningfully more squat volume than fasted athletes at the same load.

1–3 HRS
BEFORE

Fuel up, stay light

Moderate-to-high carbs, moderate protein, low fat and low fiber — so nothing sits heavy once the whistle blows.

0–30 MIN
BEFORE

Simple carbs only

If there's still time to eat, keep it small, familiar, and easy to digest. This isn't the window for a full meal.

0–60 MIN
AFTER

Reload the tank

Carbs to refill glycogen, 15–30g protein to start repair, fluids and electrolytes to replace what was lost.

2–4 HRS
AFTER

The real meal

Fat and fiber are back on the table. This is where the bigger, more complete recovery meal does its job.

One Tap Away Next Time

Save the Fueling Planner to Your Home Screen.

The Fueling Planner is most useful when it is easy to reach. Add it to your phone so the next restaurant, road trip, practice, or game-day stop starts with one tap.

Apple

iPhone · Safari

1

Open the Fueling Planner in Safari.
2

Tap the Share button.

Look for the square with the upward arrow.
3

Scroll down and tap Add to Home Screen.
4

Turn on Open as Web App, then tap Add.

The Fueling Planner icon will appear on your iPhone Home Screen for quick access.

Google

Android · Chrome

1

Open the Fueling Planner in Chrome.
2

Tap the three-dot menu.

Look for the three vertical dots beside the address bar.
3

Tap Install and create shortcut.
4

Choose Create shortcut, then tap Add.

Some Android devices may show Install app instead. Either option can place the Fueling Planner on your Home Screen.

Don’t make the Fueling Planner something you have to search for. Save it once. The next time you need to make a food decision on the road, open it like any other app and get your answer.