A trainer sees you 3 times. The other 18 meals are invisible — and they're where results are actually made or lost.
Most people don't know what NOVA 4 means. Rót shows you exactly which foods are working against your recovery and gains.
Photo, voice, or text. Rót handles the rest in under 30 seconds — no more skipping because it's too much effort.
The Research
These aren't opinions. They're findings from peer-reviewed sports science.
~70%
Energy balance, macronutrient distribution, and food quality account for the majority of changes in body composition — outweighing training volume in most populations.
Hall KD et al. Cell Metabolism, 2012. Thomas DT et al. J Am Diet Assoc, 2016.
1.6–2.2g/kg
A meta-analysis of 49 studies found this range maximises hypertrophy in resistance-trained individuals. Most people undereat protein by 30–40% without realising.
Morton RW et al. Br J Sports Med, 2018. Stokes T et al. Nutrients, 2018.
30–60 min
Consuming protein and carbohydrates within this window significantly enhances muscle glycogen resynthesis and protein turnover after resistance training.
Ivy JL. Curr Sports Med Rep, 2004. Aragon AA & Schoenfeld BJ. JISSN, 2013.
+14%
A randomised controlled trial showed people on ultra-processed diets consumed significantly more calories and gained weight, even when meals were matched for macronutrients.
Hall KD et al. Cell Metabolism, 2019.
All citations are from peer-reviewed, independently replicated research. Rót uses NOVA classification as developed by Monteiro CA et al. at the University of São Paulo, adopted by the Pan American Health Organization and WHO.
Photo, voice, or text. No excuses. Every meal tracked means every pattern visible.
Automatically know if what you're eating is helping or hurting your recovery. Not all calories are equal.
Your AI coach has seen everything you've eaten today. Ask it anything — protein gaps, meal timing, pre-workout fuel.
How much protein have I had today?
You've logged 94g so far. Based on your 80kg bodyweight and your goal, you need 144g today. You're 50g short — still time to hit it.
What should I eat before training at 6pm?
You had a light lunch at 1pm (NOVA 1, good quality). I'd suggest 40–50g carbs + 20g protein around 4:30pm. Greek yogurt with a banana, or rice cakes with chicken works well.
Meet Spira
Generic advice ignores your actual day. Spira's responses are built entirely on your real meal history, your goals, and your patterns — not a template.
< 30 sec
to log any meal, any way
NOVA 1–4
every food automatically classified
24/7
AI coach with full context, always available
“Most nutrition apps make you feel guilty for what you ate. Rót shows you why it happened — and what to do next.”