Sources and methodology
Velorific is a personal tracking tool. It does not provide clinical nutrition advice. Consult a qualified sports dietitian or nutritionist for personalised guidance, especially if you have any health conditions.
Each Velorific calculation is grounded in published sports nutrition research. The references below link to the original peer-reviewed papers. Where a paper is paywalled, the link resolves to the journal's abstract page.
Calorie target and energy availability
Mountjoy M, Sundgot-Borgen JK, Burke LM, et al. IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update. British Journal of Sports Medicine, 2018; 52: 687-697.
Training tiers and carbohydrate periodisation
Impey SG, Hearris MA, Hammond KM, et al. Fuel for the work required: a theoretical framework for carbohydrate periodisation and the glycogen threshold hypothesis. Frontiers in Physiology, 2018; 9: 1095.
Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. Carbohydrates for training and competition. Journal of Sports Sciences, 2011; 29 (sup1): S17-S27.
Recovery day modifier and post-exercise nutrition
Ivy JL. Glycogen resynthesis after exercise: effect of carbohydrate intake. International Journal of Sports Medicine, 1998; 19: S142-S145.
Howarth KR, Phillips SM, MacDonald MJ, et al. Effect of glycogen availability on human skeletal muscle protein turnover during exercise and recovery. Journal of Applied Physiology, 2010; 109: 431-438.
Protein target
Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 2018; 52: 376-384.
Kato H, Suzuki K, Bannai M, Moore DR. Protein requirements are elevated in endurance athletes after exercise as determined by the indicator amino acid oxidation method. PLoS ONE, 2016; 11(6): e0157406.
Fat target
Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 2016; 116(3): 501-528.
Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. Carbohydrates for training and competition. Journal of Sports Sciences, 2011; 29 (sup1): S17-S27. (Also covers the protein and fat balance for endurance training loads.)
Adaptive deficit (weight change modelling)
Thomas DM, Ciesla A, Levine JA, et al. A mathematical model of weight change with adaptation. Mathematical Biosciences and Engineering, 2009; 6(4): 873-887.
Carbohydrate target and periodised nutrition
Jeukendrup A. Periodized nutrition for athletes. Sports Medicine, 2017; 47 (Suppl 1): 51-63.