See nutrition patterns behind low energy days

What you can track for steady energy

Food-first tracking

• Iron, B12, B6, folate, and vitamin C (for iron absorption) vs targets.
• Magnesium and potassium for muscle and nerve function.
• Daily calories and carbohydrate coverage to avoid under-fueling.
• Sodium and fluids around training days when you log sports drinks or electrolyte mixes.
• Energy/anti-fatigue subscore plus reminders when key nutrients stay low for several days.

Common patterns people miss

• If you train and mostly drink water, check sodium + potassium; long hot sessions deplete both.
• If you graze but skip balanced meals, check carbs and magnesium; low totals often correlate with afternoon crashes.
• If you eat little red meat or legumes, check iron + B12; plant iron needs vitamin C partners.

Practical food and habit examples

• Oatmeal + banana + peanut butter for carbs, magnesium, and steady release.
• Lentils or beans + bell pepper for iron with vitamin C to aid absorption.
• Yogurt or milk + berries for B12, calcium, and quick carbs before training.
• Handful of nuts/seeds to boost magnesium and healthy fats on low intake days.
• Add electrolytes (per label) to long sessions; track sodium + potassium coverage in the app.

How BeyondCal helps with this goal

1. Log meals quickly; BeyondCal breaks them into macros + micros.
2. See daily coverage vs targets and a weekly Energy subscore so under-fueling doesn’t hide.
3. Get nudges when iron, B vitamins, magnesium, or potassium stay low across multiple days.
4. Use “top foods you already eat” to raise a low nutrient without overhauling your diet.
5. Jump to the electrolyte drinks calculator when training in heat to estimate sodium/potassium replacement.

FAQs