27 sports in 6 groups
- Each with its own effort levels for easy, practice and competition, youth values for 13–18, and default practice and match lengths
- Field sweat rates where they've been studied
Athletes · 27 sports
Game day,
planned.
Turn on Athlete mode and Fullday plans the day around practice, a game or a tournament: what to eat and when, how much to drink, and the sleep the night before. Built for game days and work days.
Coming soon to the App Store
Android coming to Google Play
Free, in the free appOff until you turn it onUnder 18: youth rules, always
A tournament day · first match at 8:30 AM
6:30 AM2 h before a start before 9; 3 h otherwise
Breakfast
Timed to the first start, from the day's carbohydrate target.
8:30 AMmatch 1
Sips at every break
30–60 g of carbohydrate an hour.
10:00 AMa 1–2 h gap
A snack
And the fluid to drink back.
11:30 AMmatch 2
Sips at every break
The same sip schedule, match by match.
12:30 PMa 2–4 h gap
Carbs and protein, then a nap window
Longer gaps get a proper meal; shorter ones, quick carbs.
Evening
Refuel for tomorrow
On multi-day events, a hydration schedule and bedtime protein, then 8–10 hours of sleep for a teen.
USADA · ACSM/AND/DC 2016 · NATA 2017 · AASM. Every recommendation in the app shows its source.
The calendar
Practice, game,
tournament.
Put the week in, and the day's targets move with it. One tap logs "Practice today" at your sport's usual length.
Every kind of day
- Practice, game, tournament (1–7 days, 1–12 matches a day, the gap between matches), strength, conditioning, active recovery
- A hot or humid flag, and notes
Targets that move
- Eat, the Today tile, the watch and the widget get a copy of the day's targets, never lower than your own
- Carbohydrate from the position-stand bands, never below 6 g/kg on competition days and the day before
Between matches
What to eat
in the gap.
The tournament plan reads each gap by its length and says what fits, with the fluid to drink back and, when there's time, a nap window.
Under 1 h
Quickcarbs
sips and simple carbohydrate
1–2 h
Snack
and the fluid to drink back
2–4 h
Carbs+ protein
and a nap window
4 h and more
A meal
a proper plate, then rest
- Pack the bag
A checklist for the day: what to bring, built from the plan.
- The day after
Recovery-day advice, and a note on the Recovery screen.
- Between sessions
When the next session is less than 8 hours away, a fast refuel; otherwise meals as normal.
The sweat check
Drink what
you actually lose.
Weigh in before and after a session and Fullday works out your sweat rate, the NATA way. Without one, it uses your sport's field data, or the session's intensity.
While you play
0.4–0.8 L/h
teens in heat up to 1.5; children at most 0.4
After, per kg lost
1.25–1.5 L
spread over the hours after
Sodium
805mg/L
when sweat tops 1.2 L/h, you're a salty sweater, it's over 2 h, or a tournament day
Fluid words follow your unit: fl oz with pounds. Sources: ACSM 2007 · NATA 2017 · NATA 2015 on heat.
Under 18
Youth rules,
always on.
A birth year under 18 switches these on, on every kind of day. There's no way to turn them off.
No weight cuts, no deficits
AlwaysNo calorie deficit or body-composition target on any day. A "lose" goal is ignored. Weigh-in sports get "never cut weight fast": Fullday won't build a weight cut, and never computes energy availability.
No caffeine timing, no carb loading
AlwaysThe adult fuel timeline's caffeine step never appears under 18. Unknown age gets adult maths but still no caffeine.
Food first
AlwaysNever supplement doses. Energy drinks, never. Water first; sports drinks only in long, hard sessions.
Days off, and load that grows slowly
AlwaysThe American Academy of Pediatrics' days-off rule and a 10–20 %-a-week load check, plus a note for a parent or coach.
Sleep by age
Always9–12 hours for children, 8–10 for teens, 7–9 for adults, from the AASM.
Fullday is for people 13 and over. The AI coach is off under 13, and under 18 it never suggests a deficit, a weigh-in, caffeine or a supplement. Can my teen use Fullday?
Sources
Every recommendation
shows where it came from.
Weak evidence is labelled as weak. The sources the app cites:
- ACSM, AND and DC Joint Position Statement: Nutrition and Athletic Performance, 2016
- ISSN position stands: nutrient timing, protein, caffeine
- ACSM position stand: exercise and fluid replacement, 2007
- NATA position statements: fluid replacement, 2017; exertional heat illnesses, 2015
- USADA: nutrition guide for athletes (tournaments)
- IOC consensus statements: REDs, 2023; dietary supplements and the high-performance athlete, 2018
- American Academy of Pediatrics: heat stress, sports and energy drinks, overuse injuries in young athletes
- AASM pediatric sleep recommendations; Walsh et al., BJSM 2021, sleep and the athlete
The App Store
Ready for game day.
Fullday is coming to the App Store this December. Athlete mode, the calendar and the game-day plans are free.
Coming soon to the App Store
Android coming to Google Play
Hear when Fullday is out
One email at pre-order, one at launch. No list is sold or shared.
Pre-orders open soon.
There's no mailing list yet: email support@getfullday.app and we'll write back when pre-orders open.
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