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.
Activity energy expenditure
When someone trains, how much should their daily calorie target go up, and should it go up on the day they trained?
Moderate · 16 studiesAround-training nutrition
What should be eaten before and after training, how far either side of the session, to support performance and muscle protein synthesis? How do the pre- and post-workout meals trade off against each other, and against the separate question of protein before sleep?
Moderate · 15 studiesEstimating what's on a plate
When an app tells you a meal was 620 kcal, how wrong is that likely to be — and does looking the food up in a nutrition database make it less wrong?
Moderate · 9 studiesSnacking vs. full meals
Is snacking good or bad, does breaking the day into more (smaller) eating occasions instead of fewer (larger) ones change body weight or metabolic health, and what stance should Eat On Pace take toward snacks when it builds a schedule?
Moderate · 9 studiesMeal timing and circadian rhythm
How does the clock-time placement of meals (early vs. late eating, eating window, meal regularity) affect energy, sleep, and metabolic health?
Moderate · 7 studiesProtein source quality and digestibility
Does protein source (animal vs. plant, fast vs. slow digesting) meaningfully change how much of a given gram-per-meal dose actually drives muscle protein synthesis, and does it change the per-meal floor?
Moderate · 7 studiesGlycemic response and post-meal crashes
What drives the post-meal energy dip, and what meal properties reduce it?
Moderate · 6 studiesPre-sleep protein
Does eating protein in the 30–60 minutes before sleep produce meaningful overnight muscle-building beyond what the same day's daytime protein already provides — and if so, how does Eat On Pace deliver it without breaking the circadian last-meal buffer?
Moderate · 6 studiesProtein per meal and muscle protein synthesis
How much protein per meal, and distributed how across the day, maximizes muscle protein synthesis?
Moderate · 6 studiesPost-meal activity: walking and squats
Does light activity shortly after a meal meaningfully blunt the glucose rise and the energy dip?
Moderate · 5 studiesCaloric distribution across the day
Does front-loading calories (eating more earlier in the day) produce better metabolic outcomes than back-loading (eating more at dinner), independent of total intake?
Moderate · 4 studiesMenstrual cycle and nutrition timing
Do energy needs, appetite, and substrate metabolism shift enough across the menstrual cycle to justify phase-aware adjustments in a meal schedule, and if so, which adjustments does the evidence support?
Emerging · 13 studiesChronotype-adjusted meal scheduling
People differ in when their internal clock runs. Should Eat On Pace anchor "eat early" to each user's own body clock instead of to fixed wall-clock hours, and if so, how does it read someone's chronotype without asking them to see a sleep lab?
Emerging · 12 studiesPer-meal ceiling: how much fits in one sitting
Is there a physiological upper bound on how much a person can comfortably eat, and how much protein they can usefully handle, in a single meal? If so, what kind of per-meal guidance is defensible when a schedule concentrates most of a day's calories and protein in one late meal?
Emerging · 8 studiesInter-meal interval and hunger
How long a gap between meals is physiologically necessary for gastric emptying and satiety signal recovery, and what minimum spacing can a meal schedule reasonably use?
Emerging · 5 studies
Each page ends with the limits of its own evidence, taken from the same research notes the app is built from.