Getting Started with FuelFlow

Welcome to FuelFlow! This guide will help you get up and running with your nutrition tracking for endurance activities.

What is FuelFlow?

FuelFlow is a real-time nutrition tracking app designed specifically for endurance athletes. Track your carbohydrate, sodium, and water intake during runs, rides, and other activities - all from your Apple Watch or iPhone.

Quick Start

1. Installation

Download FuelFlow from the App Store on your iPhone. The Apple Watch companion app will automatically install if you have a paired Apple Watch.

System Requirements:

  • iOS 17.0 or later
  • watchOS 10.0 or later (for Apple Watch features)
  • iCloud account (for sync across devices)

2. Initial Setup

When you first launch FuelFlow:

  1. Sign in with iCloud - This enables automatic sync across your devices
  2. Grant permissions (if prompted):
    • Notifications - Get reminders during activities
    • Health app - Optional integration with Apple Health
  3. Pair your Apple Watch - If you have one, ensure it’s paired with your iPhone

That’s it! No account creation or complex setup required.

3. Set Up Your Food Library

Before your first activity, add some foods to your library:

  1. Tap the Library tab
  2. Tap the + button
  3. Enter details for your go-to nutrition:
    • Name (e.g., “Maurten Gel 100”)
    • Carbs (e.g., 25g)
    • Sodium (e.g., 100mg)
    • Category (Gel, Bar, Drink, Food)
  4. Tap Save

Tip: Add your most-used items first. You can always add more later!

4. Start Your First Activity

On iPhone:

  1. Open FuelFlow
  2. Tap Start Session
  3. Choose your activity type:
    • Run
    • Cycle
    • Workout
    • Race
  4. Set your nutrition goals:
    • Carbs per hour (e.g., 60g)
    • Sodium per hour (e.g., 500mg)
    • Water per hour (e.g., 0.5L)
  5. Tap Start

Your session is now live on both your iPhone and Apple Watch!

On Apple Watch:

  1. Open FuelFlow on your watch
  2. Tap Start Session
  3. Select activity type
  4. Set goals using the Digital Crown
  5. Tap Start

The session instantly syncs to your iPhone - no internet required!

During Your Activity

Logging Nutrition

On Apple Watch:

  1. Raise your wrist or tap the screen
  2. Tap a food item from your quick list
  3. Done! Your intake is logged

On iPhone:

  1. Open the active session
  2. Tap Log Food
  3. Select from your library
  4. Tap the item to log it

Logging Water

On Apple Watch:

  1. Tap Water
  2. Select amount (100ml, 250ml, 500ml, custom)
  3. Confirm

On iPhone:

  1. In the active session, tap Log Water
  2. Choose amount
  3. Tap to log

Viewing Progress

Both devices show real-time stats:

  • Current intake vs. goals (per hour)
  • Time elapsed
  • Recent logs (last 5 items)
  • Visual progress bars for carbs, sodium, water

Live Activities (iPhone): Your active session appears on your Lock Screen and in the Dynamic Island, giving you at-a-glance stats without opening the app.

Ending Your Session

  1. Tap End Session on either device
  2. Review your summary:
    • Total duration
    • Total carbs, sodium, water consumed
    • Hourly averages
    • Individual logs with timestamps
  3. Tap Done

Your session is automatically saved and synced.

Understanding Sync

FuelFlow uses a dual-sync strategy for maximum reliability:

Instant Local Sync (Primary)

When your iPhone and Apple Watch are connected:

  • Speed: Less than 1 second
  • Connection: Bluetooth/WiFi Direct
  • Internet: Not required
  • Works: Even in airplane mode (with Bluetooth on)

What syncs instantly:

  • Starting/ending sessions
  • Logging food
  • Logging water
  • All session data

CloudKit Sync (Backup)

When devices aren’t in range or internet is available:

  • Automatic: Syncs in the background
  • Reliable: Apple’s CloudKit infrastructure
  • Secure: End-to-end encrypted
  • Cross-device: Access on all your devices

What this means for you:

  • Start a session on your iPhone, instantly see it on your Watch
  • Log nutrition on your Watch during a run, instantly see it on your iPhone
  • If devices are apart, everything syncs when they reconnect or via internet

Key Features Overview

Food Library

Build your personal nutrition database with custom items and categories. Import common products or create your own.

Multi-Sport Support

Track nutrition for runs, rides, workouts, and races with sport-specific activity tracking.

Apple Watch Complications

Add FuelFlow to your watch face for one-tap access during activities.

Historical Data

Review all past sessions with detailed breakdowns:

  • Session summaries
  • Nutrition totals and averages
  • Individual log timeline
  • Activity type filtering

Export & Sharing

Export session data for analysis or sharing with coaches.

Tips for Success

  1. Pre-load your library - Add nutrition items before your activity
  2. Set realistic goals - Start with your known intake rates
  3. Keep your watch face simple - Add a FuelFlow complication for quick access
  4. Test in training - Practice logging during shorter activities first
  5. Use both devices - Pre-plan on iPhone, execute on Watch
  6. Enable Live Activities - Quick glance at stats without unlocking phone

Troubleshooting

“Session not syncing to Watch”

  • Check that Bluetooth is enabled on both devices
  • Ensure FuelFlow is installed on Apple Watch
  • Try opening the app on both devices
  • If still not syncing, check internet connection for CloudKit fallback

“Can’t add foods to library”

  • Check that you have an active iCloud connection
  • Ensure you’re signed into iCloud on your device
  • Check available iCloud storage

“Apple Watch app not showing”

  • Open the Watch app on iPhone
  • Scroll to FuelFlow
  • Ensure “Show App on Apple Watch” is enabled
  • Wait a few moments for installation

Next Steps

Now that you’re set up:

Need Help?

  • Email: support@fuelflow.run
  • Website: fuelflow.run
  • Feature Requests: We love hearing from users!

Ready to fuel your next adventure? Start your first session and experience real-time nutrition tracking designed for athletes.