How do food, hydration and sleep work together?
Recovery has a place in your day.
Food after demanding sessions, drinks paced through the day and a gentler run-in to bedtime. KEXBI plans amounts and timing around your body, training and sleep schedule, bringing fuelling and recovery into the same day.
Follow recovery through your day ↓
Where does my daily amount come from?
An amount for your day. A time for each drink.
Your body and planned activity shape your daily fluid target. The plan also accounts for heat and altitude when that information is available.
That calculation becomes individual drinks, with an amount and a place in your day. You can see what comes next without dividing up a daily target yourself.
→ Your daily amount becomes a day you can follow.
What changes when I train?
Before, during and after. Worked out together.
The session’s timing, duration and intensity help shape the drinks around it. Available sweat information helps refine fluid and sodium planning.
For sessions that call for electrolytes, KEXBI considers the products in your Pantry alongside your workout fuel. Carbohydrate drinks and gels are considered together.
→ Your bottle belongs to the same plan as your fuel.
During training, drinks and fuel work together.
See what to take, and when →What about the hours between workouts?
Drinks fit around the rest of your life.
Your plan places drinks around waking, meals and the spaces between activities. Workout drinks count towards the day, so the rest of the schedule is built around them.
Each drink has an amount and timing to follow, whether you are training or taking a rest day.
→ Open your day. See your next drink.
How does the plan change towards bedtime?
Let your drinks wind down with your day.
Your bedtime shapes the routine drinks schedule, with more fluid earlier and a taper towards the night. Late training and recovery drinks are accounted for too.
Some days include food before bed. Its food and protein count towards the day’s total, and its reason explains where it fits around dinner and training. You can see both without piecing together separate plans.
→ Your evening has a rhythm, too.
Can my supplements fit into the plan?
Your supplements, placed in your day.
Add a supported supplement to your Pantry, turn it on and set your dose. KEXBI places it alongside the appropriate meal, drink or training session.
The supported selection has dose limits and timing rules. For example, enabled creatine is placed with a post-workout meal, or breakfast on a rest day. Caffeine placement also considers bedtime and caffeine already in the day.
→ Your choice. Your dose. A place in your day.
One saved evening
Your evening has a plan, too.
Luke’s Thursday plan uses his preferred pantry foods for different jobs before, during and after kickboxing. Here is why those foods appear in his evening on 8 October 2026.
- 17:35 · Before training
Greek Yogurt and Honey Shake
Two hours before kickboxing, apple juice and honey supply readily available carbohydrate, while fat-free Greek yogurt adds protein. The combination keeps fat and fibre low as the session approaches.
- 19:35 to 21:05 · Kickboxing
Fuel for the session
Honey supplies carbohydrate with very little fat or fibre while Luke trains. The 82 g allocation is for the whole 90-minute session, taken across the effort alongside his planned water.
- 21:20 · Dinner
Paprika Prawns with Pasta and Broccoli
Fifteen minutes after the session, prawns bring lean protein for muscle repair and pasta provides carbohydrate for refuelling. Broccoli and avocado oil complete the mixed evening meal, with the Chef turning those quantities into dinner.
- 22:30 · Before bed
Cottage Cheese
Cottage cheese supplies slower-digesting milk protein for the overnight gap. This 200 g serving contributes 25 g protein, completing the evening’s planned protein an hour before Luke’s saved bedtime.
Why honey rather than a gel?
With no dedicated training carbohydrates selected for this week, the plan uses Luke’s pantry foods: apple juice and honey before kickboxing, and honey during it. Adding his preferred gels or a carbohydrate drink mix would give KEXBI more options for training fuel.
KEXBI’s earlier kickboxing plan, for 22 September, suggested adding gels and electrolytes to My Pantry. Luke chooses which suggestions to add and which to skip.
Luke’s saved evening · 8 October 2026. Planned food, amounts and times.
Explore Luke’s week and pantry suggestions →A few things you might be wondering.
Does water in a fuel drink count?
Water used to mix a workout drink contributes to planned fluid. Read water and drink quantities together when following the day, rather than adding the water target on top of every drink. Planned amounts are separate from what you actually consume.
Explore the fluid working →Is this personalised to me?
Yes. Your body, training schedule and wake and sleep times shape the amounts and timing. Available sweat and environmental information help refine the plan. Supported supplements you enable take their place alongside it.
See how your hydration is worked out →Do I need an electrolyte drink every day?
The plan considers the session and your available sweat information. Electrolytes are part of workout planning where needed, rather than a default for every glass.
Can I add any supplement?
KEXBI currently supports creatine monohydrate, caffeine, citrulline malate, vitamin D3, vitamin B12, omega-3 (EPA and DHA), and iodine.
Add a supported item to your Pantry, then enable it and choose a dose within its supported range in Supplements. Nothing is switched on automatically.
We keep the list focused on supplements with published research and defined dose and timing rules that fit this planning flow. Support does not mean everyone needs them: some serve a training purpose, while others may help address a dietary gap. Evidence varies, and citrulline’s performance evidence is more limited and mixed.
This is our supported catalogue, not a list of every supplement that can work. Other products can require loading protocols, tolerance checks or clinical assessment that this flow does not cover.
Why a selective approach: IOC supplement consensus ↗
Dietary gaps: Rogerson’s review of vegan sports nutrition ↗
Citrulline: the evidence review ↗
Are drinks separate from my meals?
No. Drinks, meals, workout fuel and enabled supplements appear together in your day, with their planned amounts and times.