Hi Frank, thank you for your quick response.
The sports I do is running. Usually I run for 10km. The different sites that I read, suggest on average that for 10km/h running for 1h you should consume about 750kcal more.
At the same time I am losing weight. Which makes it very tricky. Say I want to consume 1500kcal/day baseline to lose weight and 750kcal on the 4 days per week where I run. So on running days I need 2250kcal.
Still I feel soo tired when I time the shake and or food wrong. If I do not eat enough the right time before running I just hit a wall after 20-40min of running and have to give up. That's why I want to time Jake exactly so that it "hits me" just before running. And still maintaining a caloric defficit for the overall day to lose weight. Thoughts appreciated!