The science behind Eat On Pace.
Every principle the schedule is built on, the trials behind it, and how much weight the research actually carries. The meter on each row is that last part.
Eating back exercise calories
When your watch says a workout burned 500 calories, should you eat that many more today?
Moderate · 16 studiesDoes it matter when you eat
If you eat the same food and the same calories, does the time of day they land change your sleep, your hunger, or your metabolic health?
Moderate · 12 studiesWhat to eat around a workout
What should you eat before and after training, how far ahead or behind the session, and how much does the timing really matter?
Moderate · 12 studiesHow accurate is a calorie estimate
When an app tells you a meal was 620 calories, how wrong is that number likely to be, and does looking the food up in a nutrition database make it less wrong?
Moderate · 9 studiesHow much protein per meal
Is there a limit to how much protein your body can use from one meal, and does it matter how you spread it across the day?
Moderate · 9 studiesIs snacking bad for you
Is snacking bad for you, and did the advice to eat six small meals a day to keep your metabolism running ever have evidence behind it?
Moderate · 9 studiesPlant vs animal protein
Does it matter whether your protein comes from plants or animals, or is a gram a gram?
Moderate · 7 studiesThe post-lunch crash
Why do you hit a wall in the early afternoon, and what can you change about lunch to soften it?
Moderate · 6 studiesProtein before sleep
Does eating protein shortly before bed build muscle overnight, or does it just add more protein to your day?
Moderate · 6 studiesA walk after eating
Does a short walk after a meal actually do anything, or is it wellness theater?
Moderate · 5 studiesFront-loading calories
"Breakfast like a king, dinner like a pauper" is old advice, but does shifting more of your calories to earlier in the day actually improve your weight and metabolism when the daily total stays the same?
Moderate · 4 studiesEating with your menstrual cycle
Do your energy needs and appetite really shift across the menstrual cycle, and should the way you eat shift with them?
Emerging · 13 studiesNight owls, early birds, and when to eat
If you are a night owl, should your meals follow your body clock instead of the wall clock?
Emerging · 12 studies
Each page ends with the limits of its own evidence, taken from the same research notes the app is built from.
These principles are what Eat On Pace schedules from — meal times and portions built around your sleep and training, re-planned when your day changes.