Understanding Carb Coding: Low, Medium, and High Carb Meals and Snacks

Use this article to understand how Carb Coding™ works, what each colour means, and how to add a Carb Coded meal or snack to your Fuel Plan.

In Hexis, every eating occasion - main meals and snacks alike - is Carb Coded™. Each one is assigned a colour that reflects your training demands and where it sits in relation to your sessions. This means every meal and snack has a job to do, supporting performance, recovery, adaptation and body composition goals rather than being treated as generic.

To view your carb code guidance, go to More, select Personalized Nutrition, then Personalized Carb Codes, and choose Understanding Carb Codes. You'll find guides for meals and snacks using the same colour-coded system throughout the app.

Low carb meals and snacks are shown in red and focus mainly on protein, quality fats, and lower amounts carbohydrate. They're best suited to rest days, or times when you're training volume is lower and the goal is to manage energy intake and body composition.

Medium carb meals and snacks are shown in amber and provide a balanced mix of carbohydrate, protein, and other nutrients. They're ideal for general energy maintenance or moderate activity days - enough to fuel and recovery from your training without under or over consuming.

High carb meals and snacks are shown in green and are primarily carbohydrate-rich meals. They're timed around training - before or after long or intense sessions - with the aim of topping up glycogen stores, limiting fatigue and sustaining performance, as well as accelerating recovery. Hexis personalizes every recommendation to each unique athlete, so your Carb Code recommendation reflect your individual training demands, and will vary from one athlete to the next.

To add a snack, go to Add, select Extra Meal, then choose Meal or Snack. From there you can choose the meal type – breakfast, lunch, dinner or snack type - general, pre-training fuel, or post-training recovery - and customise the name if you like. Set the timing and add it to your Fuel Plan.

Once added, meals and snacks appear together in your Fuel Plan alongside your training sessions. Each one is clearly labelled with its carb code, so you can see how it fits into your day's fueling strategy at a glance.

Your Carb Codes automatically adjust according to your meal pattern and training and competition schedule. Main meals will often carry more energy than snacks.