Wholegrain starches
A lasting energy base before prolonged effort.
Goal: endurance
Pep lines your energy up with your active days.
Running, cycling, brisk walking: Pep follows how starches are spread out and how you hydrate around exercise, with values that are sourced when the food appears in a reference table, and flagged as estimates when it does not.
We detect your device to point you at the right store.
What Pep is for
“Endurance”, concretely
This goal does not target a time on the clock: it helps line your eating up with regular physical effort, whatever your level.
The reference points draw on the PNNS recommendations (Santé publique France): favour wholegrain starches, drink regularly, and keep simple snacks within reach. For a competition nutrition plan, or in case of a medical condition, the advice of a healthcare professional or a sports dietitian takes precedence.
A different goal? Have a look at strength training with Brock, or go back to the overview with Pousse.
Hydration before, during, after
Water remains the reference at every stage of exercise.
Tracking tuned to activity
Log your meals to see whether your energy keeps pace with your active days.
In the app
How Pep works alongside you
Once the “endurance” goal is chosen, Pep carries occasional reference points — never medical advice, never an imposed training plan.
Pep
“Lean on wholegrain starches before exercise, for energy that lasts.”
Pep
“Hydrate before, during and after exercise: water first.”
Wellbeing reference points reviewed internally before publication, sourced from ANSES/EFSA — not medical advice. Sources ›
A sourced example
A pre-exercise snack, in actual numbers
Radish ties a food to its reference table when it appears in one, and shows its value as estimated when it does not; the detail is on Methodology and Sources.
Banane, chair sans peau, crue
Per 100 g
CIQUAL code 13005 · ANSES, Ciqual 2025 table
Energy87.6 kcal
Protein1.06 g
Carbohydrate19.7 g
Fat< 0.5 g
Fibre2.7 g
Example display. The “< 0.5 g” bound is the one ANSES publishes, carried across as it stands rather than turned into a number. The record name is kept in French. When a value is missing, the app writes “not reported” rather than a zero.
Common mistakes
What most often derails an endurance effort
Cutting carbs before a long session
Without enough of an energy reserve, fatigue arrives earlier than expected.
Drinking only once you feel thirsty
Thirst often lags behind the fluid deficit: better to drink regularly.
Trying something new on the day
A food never tested in training can catch you out mid-effort.
Logging nothing at all
Without tracking, it is hard to know whether the energy you take in really matches the activity.
Frequently asked
About the “endurance” goal
Do I need more carbs for endurance?
Wholegrain starches remain a useful energy base before prolonged effort, within a diet that is varied otherwise.
How much should I drink during exercise?
Radish gives no universal volume: hydration depends on duration, weather and the person. When in doubt, a sports or healthcare professional advises better than a general rule.
Is Pep suitable for people new to running?
Yes, the reference points stay general and assume no particular level of practice.
Does Radish replace a training plan?
No. Radish follows your eating, not your training load. For a personalised plan, a coach's or a healthcare professional's advice takes precedence.
Can I change goals later?
Yes, at any time in the settings; for example to strength training (Brock) or everyday health (Pousse).
The full picture
The six other goals
Each goal has its own character and its own page of reference points, sourced and reviewed before publication. See all seven goals ›