Osmos Health Osmos Health

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Intelligent Fueling for
Endurance Athletes

AI-powered meal planning for endurance athletes. Personalized daily and weekly meal plans with 374 recipes, automatically adjusted to your training load from Strava.

🔬 Science-Backed: ACSM & ISSN Guidelines
📐 Mifflin-St Jeor + Zone-Based TSS

How It Works

🔗
Connect Strava
or enter workouts manually
→
🧠
AI Analyzes Load
calculates your daily needs
→
🍽️
Get Your Menu
personalized to your training

🍽️ Smart Meal Planning

Breakfast 🥣 Overnight Oats
Lunch 🥗 Chicken Bowl
Dinner 🍝 Salmon Pasta
  • Pick proteins for today or weekly plans
  • 374 curated recipes with instructions
  • Calories auto-adjusted to training load
  • Auto-generated grocery lists

🏃 Training Integration

MTWTFSS 🏃 💤 🚴 💤 🏃 🏃‍♂️ 💤
  • Strava sync (auto-import workouts)
  • Day types: rest, low, moderate, high
  • Extra snacks on hard training days
  • Works with Garmin, Wahoo, Polar via Strava

⚡ Key Features

Daily Targets (High Day)
3,200
kcal
420g
carbs
140g
protein
  • 16 protein categories to choose from
  • 11 allergens supported (gluten, dairy...)
  • 6 diet types (vegan, keto, paleo...)
  • Variety control (Low/Medium/High)
Works with your favorite devices
🏃 Strava
⌚ Garmin
Coming Soon
⌚ Apple Watch
Coming Soon
📍 Wahoo
Coming Soon
❤️ Polar
Coming Soon
Currently works via Strava sync
Preview

📊 Your Dashboard After Signing Up

📅 This Week
5
Workouts
⏱️ Training
8.5h
This Week
🔥 Burned
4,850
kcal
📈 Load
385
TSS
Today: High Training Day (Long Run)
3,200
Calories
420g
Carbs
140g
Protein
85g
Fat

Free to use • No credit card required

🔬 Try It Out - Manual Workout Analysis

Get a feel for Osmos Health by analyzing a workout manually. Sign up for free to unlock meal planning and Strava integration!

💡 Want more? Sign up to unlock:
  • 🍽️ Smart Meal Planning - Daily & weekly plans from 374 recipes
  • 🔗 Strava Integration - Auto-adjust calories to training
  • 🛒 Grocery Lists - Auto-generated from your meal plan
  • 🤖 AI Nutrition Coach - Chat-based guidance

🔗 Connect Your Strava Account

Automatically import your workouts from Strava (works with Garmin, Apple Watch, Wahoo, and all other devices!)

❌ Error connecting to Strava. Please try again.

Welcome back!

📅 This Week

0
Workouts

⏱️ Training Time

0h
This Week

🔥 Calories Burned

0
This Week

📈 Training Load

0
Weekly TSS

📊 vs Last Week

0
TSS

🍽️ Weekly Nutrition

0
Target kcal

Today's Training Status

Day Type
Rest Day
Calories
--
Carbs
--
Protein
--
Fat
--
⚡ Fueling Plan Recommended Target: ~180g Carbs

⚡ Intra-Workout Fuel

⚠️ Training changed!

🍽️ Today's Meals

📅 Training Calendar

0
Workouts
0h
Duration
0km
Distance
0
Calories
0
Load (TSS)
🏃 Run 🚴 Ride 🏊 Swim ⚡ Other
Mon
Tue
Wed
Thu
Fri
Sat
Sun

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🍽️ Meal Planning

Today
2000
Target Calories
250g
Carbs
100g
Protein
65g
Fat
Day Type: Rest Day
Workouts: 0
⚡ Workout Fuel: 0g carbs
⚠️ Training Update Detected
🍖 Lunch & Dinner (pick 1-2)
Meat:
Plant:
🥚 Any Meal (unlimited)
🍖 Lunch & Dinner (pick 3-4 for variety)
Meat:
Plant:
🥚 Any Meal (unlimited)
🔄 Variety
🥘 Meal Prep
📅 Start
🍳
Generating your personalized meals...
🍽️

No meal plan yet

Use the buttons above to generate a personalized meal plan based on your training load

❤️ Favorite Recipes

❤️
Loading your favorites...
❤️

No favorites yet

Save meals you love from your meal plans to find them quickly here

Trusted by Endurance Athletes

See what athletes are saying about Osmos Health

MK
Marathon Runner
Training for Boston 2025

"Finally, nutrition that adjusts to my actual training! No more guessing if I'm eating enough on long run days. My energy levels during 20-milers are night and day better."

★★★★★
JT
Triathlete
Ironman finisher

"The Strava sync is genius. After a 4-hour brick workout, my meal plan automatically shows higher carbs. No more bonking in the afternoon because I forgot to eat enough."

★★★★★
SR
Cyclist
Gran Fondo enthusiast

"I love that rest days automatically get lighter meals. The 374 recipes keep things interesting, and the grocery list feature saves me so much time on busy training weeks."

★★★★★

Frequently Asked Questions

Everything you need to know about Osmos Health

What does "Osmos" mean?
Named after osmolality, the science of fluid and electrolyte balance. Just as your body regulates hydration at a cellular level, Osmos regulates your nutrition to match training demands.
How are calories calculated?
Mifflin-St Jeor equation for BMR, plus zone-based TSS/TRIMP from Strava. High training days get more fuel; rest days get less.
Why connect Strava?
Auto-imports workout data (duration, HR, pace) so we can calculate true training load. Works with Garmin, Wahoo, Polar, Apple Watch via Strava sync.
Can I use it without Strava?
Yes, but recommendations will be generic. Try the manual workout analyzer on the landing page to get a feel for how it works!
What dietary options are supported?
6 diets (vegetarian, vegan, keto, paleo, pescatarian, low-FODMAP) and 11 allergen filters (gluten, dairy, eggs, nuts, soy, and more).
How does intra-workout fueling work?
For 45+ minute workouts, we estimate 30-100g carbs/hour based on ACSM/ISSN guidelines and adjust your meal plan accordingly.
Is my data secure?
Yes. We only access Strava activity data, your profile is encrypted, and we never share your information with third parties.
How many recipes are available?
374+ recipes with detailed macros, ingredients, and instructions. Each recipe is optimized for athlete nutrition with proper protein distribution.
Osmos Health Osmos Health — AI-powered nutrition for endurance athletes
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© 2025 Osmos Health · Made with ❤️ in Seattle, WA

📊 Your Nutrition Analysis

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👤 Athlete Profile

Basic Information

Physical Metrics

Performance Metrics

Training Experience

This adjusts how training load is interpreted for your nutrition recommendations.

🥗 Dietary Preferences

🥗 Diet Type

Select your dietary lifestyle

⚠️ Allergens to Avoid

Select any ingredients you need to avoid for health reasons

🏠 My Pantry

Items you usually have at home (for smarter recipe suggestions)

⚙️ Settings

🔗 Strava Connection

✅ Connected to Strava

Your current browser timezone:

🛒 Grocery List

🛒
Generating your grocery list...

❤️ Favorite Meals

❤️
Loading your favorites...

Meal Details

Fuel Your Ride

Target: 3h 00m @ 60g CHO/hr
0%
MISSING: 180g Carbs
Loading products...
SELECTED ITEMS
Tap [+] above to add items
Add items to see your fueling timeline
0
kcal
0g
Carbs
0mg
Sodium
💡 Tip:

🕐 Edit Workout Time

Set the workout time to optimize your meal timing. Pre-workout snacks will be scheduled 2 hours before.

Meal Timing Preview
Select a time to see meal adjustments

🎉 Welcome to Osmos Health!

Let's get you set up in just a few steps.

1

Connect Strava

Sync your workouts to get personalized nutrition recommendations.

✅ Strava Connected
2

Dietary Preferences

Select any dietary restrictions for meal recommendations.

3

Unit System

Choose your preferred measurement system.

4

Timezone

We detected:

🔒

AI Coach Locked

Sign up for free to unlock personalized AI nutrition coaching!

🤖 AI Nutrition Coach

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