iPhone App Guide

The FuelFlow iPhone app is your nutrition command center. Use it to plan sessions, manage your food library, review history, and track nutrition during activities.

Interface Overview

The app has four main tabs:

1. Dashboard Tab

Your activity hub showing:

  • Active session (if running) - Current stats and quick logging
  • Start Session button - Launch a new activity
  • Recent sessions - Quick access to past activities
  • Today’s summary - Overview of today’s nutrition

2. Library Tab

Your personal nutrition database:

  • All food items - Searchable and filterable
  • Categories - Gels, Bars, Drinks, Food
  • Add items - Create custom nutrition entries
  • Edit/delete - Manage your library

3. History Tab

Complete activity log:

  • All past sessions - Sorted by date (newest first)
  • Session cards - Quick stats for each activity
  • Detailed views - Tap any session for full breakdown
  • Filter by type - Show only specific activities

4. Settings Tab

App preferences:

  • iCloud sync status - Check sync health
  • Notifications - Configure reminders
  • Units - Metric or Imperial
  • Export data - Backup your sessions
  • About - App version and info

Managing Your Food Library

Adding Food Items

  1. Tap the Library tab
  2. Tap the + button (top right)
  3. Fill in the details:
    • Name: Product name (e.g., “Maurten Gel 100”)
    • Carbs: Grams of carbohydrates
    • Sodium: Milligrams of sodium
    • Category: Gel, Bar, Drink, or Food
  4. Tap Save

Pro Tips:

  • Use consistent naming (e.g., “Gel - Maurten 100” or “Drink - Tailwind Raspberry”)
  • Include brand names for easy identification
  • Round to nearest 5g/mg for simplicity
  • Use the same units you’ll see on race day

Editing Food Items

  1. Tap the Library tab
  2. Find the item you want to edit
  3. Tap on the item to open details
  4. Tap Edit (top right)
  5. Make changes
  6. Tap Save

Deleting Food Items

Single item:

  1. Swipe left on the item
  2. Tap Delete

Multiple items:

  1. Tap Edit (top right)
  2. Select items to delete
  3. Tap Delete button
  4. Confirm

Note: Deleted items remain in historical session logs.

Organizing by Category

Use categories to keep your library organized:

  • Gels: Energy gels, chews, blocks
  • Bars: Energy bars, waffles
  • Drinks: Sports drinks, electrolyte mixes
  • Food: Bananas, sandwiches, real food

During activities, you can filter by category for faster logging.

Starting a Session

Planning Your Activity

  1. Tap Start Session on the Dashboard
  2. Select your activity type:
    • Run - Road runs, trail runs, ultras
    • Cycle - Road cycling, mountain biking, gravel
    • Workout - Gym, CrossFit, general training
    • Race - Race day, time trials, events
  3. Set your nutrition goals (per hour):
    • Carbs: Target grams/hour (typically 30-90g)
    • Sodium: Target mg/hour (typically 300-1000mg)
    • Water: Target liters/hour (typically 0.4-0.8L)
  4. Review and tap Start

Goal Setting Tips:

  • Training: Use tested rates from previous sessions
  • Race Day: Aim for upper end of trained intake
  • Hot Weather: Increase water and sodium targets
  • Long Events: Consider lower carb rates for sustainability

During Your Session

When a session is active, the Dashboard shows:

Real-Time Stats

  • Elapsed time - How long you’ve been active
  • Current intake - What you’ve consumed so far
  • Hourly rates - Current pace vs. goals
  • Progress bars - Visual representation of goals

Quick Actions

  • Log Food - Add nutrition intake
  • Log Water - Record hydration
  • View Timeline - See all logs chronologically
  • End Session - Finish the activity

Logging Food

  1. Tap Log Food in the active session
  2. Browse or search your food library
  3. Tap an item to log it
  4. The log is added with current timestamp

Instant sync: Your log appears immediately on your Apple Watch (if connected).

Batch logging: Forgot to log something? Add items after the fact with automatic timestamps.

Logging Water

  1. Tap Log Water in the active session
  2. Select amount:
    • Quick amounts: 100ml, 250ml, 500ml
    • Custom: Enter any amount
  3. Confirm to log

Hydration tracking: Water logs are included in your session timeline and hourly rate calculations.

Editing Logs

Made a mistake? Edit or delete logs during your session:

  1. Tap View Timeline
  2. Find the log to modify
  3. Swipe left for options:
    • Edit - Change quantity or time
    • Delete - Remove the log
  4. Confirm changes

Live Activities (Lock Screen)

When you start a session, FuelFlow creates a Live Activity that appears on your Lock Screen and Dynamic Island.

Lock Screen Widget:

  • Current carb, sodium, water intake
  • Hourly rates vs. goals
  • Elapsed time
  • Last logged item

Dynamic Island (iPhone 14 Pro and newer):

  • Compact: Shows elapsed time
  • Expanded: Full stats with progress bars
  • Tap: Opens FuelFlow app

Why it’s useful:

  • Quick glances during activities
  • No need to unlock phone or open app
  • Always-visible progress tracking

Ending Your Session

  1. Tap End Session
  2. Review the summary:
    • Duration - Total active time
    • Totals - All carbs, sodium, water consumed
    • Hourly averages - Your actual intake rates
    • Timeline - Every log with timestamps
  3. Tap Done to save

The session is automatically saved to History and synced via iCloud.

Viewing Session History

Browsing Past Sessions

  1. Tap the History tab
  2. Scroll through your sessions (newest first)
  3. Each card shows:
    • Activity type icon
    • Date and duration
    • Total carbs, sodium, water
    • Session status

Viewing Session Details

Tap any session card to see:

Summary Stats:

  • Start/end times
  • Duration
  • Total intake (carbs, sodium, water)
  • Goals and actual rates
  • Activity type

Timeline:

  • Every food and water log
  • Timestamps
  • Quantities
  • Chronological order

Analysis:

  • Hourly intake rates
  • Goal achievement percentages
  • Nutrition timing distribution

Filtering Sessions

At the top of History:

  • All - Show everything
  • Run - Only running activities
  • Cycle - Only cycling activities
  • Workout - Only workouts
  • Race - Only races

Searching Sessions

Use the search bar to find sessions by:

  • Date
  • Activity type
  • Duration
  • Specific foods consumed

Settings & Customization

iCloud Sync

Status indicator: Shows sync health

  • Green checkmark: All data synced
  • Syncing: Upload/download in progress
  • Error: Sync issue (check internet/iCloud)

Manual sync: Tap to force sync if needed

Notifications

Configure reminders:

  • During activities: Remind to log every X minutes
  • Pre-session: Reminder to prepare nutrition
  • Post-session: Prompt to review and save

Units

Choose your preferred display:

  • Carbs: Grams (g)
  • Sodium: Milligrams (mg)
  • Water: Liters (L) or Fluid Ounces (fl oz)
  • Distance: Kilometers (km) or Miles (mi)

Data Export

Export your sessions for analysis:

  1. Tap Export Data in Settings
  2. Choose format:
    • CSV - Spreadsheet compatible
    • JSON - Raw data format
  3. Choose date range
  4. Share via email, files, or other apps

Use cases:

  • Backup your data
  • Share with coaches
  • Analyze in spreadsheets
  • Track long-term trends

Advanced Features

Session Templates

Save frequent goal combinations:

  1. Create a session with your standard goals
  2. Use the same settings next time
  3. Customize as needed for specific activities

Quick Log from History

Reuse past sessions as templates:

  1. Open a past session
  2. Tap Use as Template
  3. New session starts with same goals and food library

Siri Shortcuts (Coming Soon)

Voice commands for hands-free logging:

  • “Log a gel in FuelFlow”
  • “How much water have I consumed?”
  • “Start a run session in FuelFlow”

Tips & Best Practices

Pre-Activity Planning

  • Add nutrition to your library the night before
  • Set realistic goals based on past sessions
  • Check iCloud sync status
  • Enable notifications if desired

During Activities

  • Use Apple Watch for fastest logging
  • Check Lock Screen widget for quick stats
  • Don’t worry about exact timestamps - the app handles it
  • Focus on your activity, log when convenient

Post-Activity Review

  • Review session summary while fresh
  • Note what worked well
  • Adjust goals for next time
  • Export data if analyzing with coach

Library Management

  • Regular cleanup of unused items
  • Consistent naming conventions
  • Update items as products change
  • Add new items as you discover them

Sync Strategy

  • Keep Bluetooth enabled for instant Watch sync
  • Ensure iCloud is enabled for backup
  • Check sync status before important events
  • Both sync methods work together seamlessly

Troubleshooting

“Session not starting”

  • Check that you’ve set all required goals
  • Ensure you’re not already in an active session
  • Restart the app if issue persists

“Food items not showing in library”

  • Check iCloud sync status
  • Pull down to refresh the library
  • Check internet connection
  • Wait a moment for sync to complete

“Live Activity not appearing”

  • Check that Live Activities are enabled in iOS Settings
  • Go to Settings > FuelFlow > Live Activities
  • Ensure notifications are allowed
  • Restart session if already active

“Session not syncing to Watch”

  • See Sync & Data Guide for detailed troubleshooting
  • Check Bluetooth connectivity
  • Open app on both devices
  • iCloud will sync as backup if Watch isn’t reachable

Keyboard Shortcuts (iPad)

If using FuelFlow on iPad with keyboard:

  • ⌘N: New session
  • ⌘L: Log food
  • ⌘W: Log water
  • ⌘E: End session
  • ⌘,: Settings
  • ⌘[1-4]: Switch tabs

Need Help?

Email: support@fuelflow.run Website: fuelflow.run

Master the iPhone app and take full control of your nutrition tracking. The more you use it, the more efficient you’ll become at planning and logging.