# Substrato: Macro Protocol > Substrato: Macro Protocol (iPhone/iPad app by Cristian Garske.) - Source: https://appshunter.io/ios/app/substrato-macro-protocol/id6763404287 (this page in markdown: same URL + `.md`) - Developer: [Cristian Garske](https://appshunter.io/developer/1523712925) - Category: Health & Fitness, Food & Drink - Price: Free - Age rating: 4+ - Requires: iOS 17.6 · 16 MB - Languages: American English, Brazilian Portuguese, Russian, Chinese (Simplified, China), European Spanish - Released: 2026-06-22 - Data updated: 2026-09-07 - User reviews in markdown: https://appshunter.io/ios/app/substrato-macro-protocol/id6763404287/reviews.md ## What is Substrato? Precision nutrition, without the spreadsheets. Substrato is a meal-planning app for people who take nutrition seriously — and for the coaches who program for them. Set macro targets over a dated protocol. Build meals from a real ingredient library. Cook once for the week, and portion every container with the exact math to hit your numbers. PLAN AND PREP YOUR WEEK • Dated protocols (cut, bulk, recomposition) with real start and end dates • Optional Training vs Rest day macros inside a single protocol • Prep: how much of each ingredient you need for the days ahead, with shelf-life warnings — then weigh a cooked batch once and portion it perfectly across every meal • Tag cooking methods for each ingredient (grilled, boiled, roasted…) so meal cards read at a glance • Meal logging: log what you actually ate and see how it lines up with the plan • Activity timeline: every protocol, evaluation, and logged meal in one place • Cloud sync for all your protocols, not just the active one TRAINER MODE Substrato Trainer turns your programming into a professional tool your athletes can execute with precision. • Manage every athlete on one screen • Build each athlete's protocol individually — personalized, not broadcast • Log caliper skinfold readings and body-composition data for each athlete — Substrato does the body-fat math and tracks progress between sessions • See each athlete's adherence through the meals they log in the Activity timeline • Athletes receive plans instantly and execute them with the same Prep tools you use Send in seconds. You keep a read-only copy. Athlete data stays private. TRUSTED DATA Nutrition values are sourced from public food-composition databases including the U.S. Department of Agriculture FoodData Central. Dietary guidance references the USDA Dietary Guidelines for Americans and the World Health Organization Healthy Diet fact sheet. Substrato provides nutritional information for meal planning and is not medical advice. WHY SUBSTRATO • Meal planning and Prep work offline • Coach handoffs, adherence tracking, and cross-device sync require an internet connection • Available in English, Spanish, Portuguese, Russian, and Simplified Chinese • Designed exclusively for iPhone ## Version history (last 5 releases) ### 2.1.1 — 2026-08-31 This update refines the daily plan view and polishes the app throughout. A SHARPER DAILY VIEW A redesigned day strip with squared-off day cells and a cleaner selected-day highlight. Your macros sit right beneath it, laid out as four clear quadrants, with calories filled in for you. POLISH, LIGHT AND DARK Refined buttons and surfaces across both appearances, a crisper plan bar, and smoother day selection with no flicker as you move between days. Plus the usual under-the-hood fixes to keep things fast and reliable. ### 2.1.0 — 2026-08-21 Big update. Substrato is now built around the full trainer ↔ athlete relationship. • Evaluations: trainers can now log caliper readings and body-composition data for each athlete. Substrato does the body-fat math and tracks progress between sessions. • Meal Logging: athletes log what they actually ate. Trainers see adherence in the Activity timeline. • Activity Timeline: one place to see every protocol, evaluation, and logged meal — for you and your trainer. • Training vs Rest Days: protocols can now split macros between training and rest days. • Cloud sync for all your protocols, not just the active one. • Trainers: adjust an active protocol on the fly — changes are highlighted for the athlete. • Prep tab (formerly Batch + Portion) — one unified prep flow. • Redesigned trainer navigation and rebuilt Profile. • Optional date-of-birth and biological-sex fields for accurate body-composition analysis. ### 2.0.0 — 2026-07-27 Substrato 2.0 — coaching arrives. This is our biggest release yet. Substrato is no longer just for planning your own nutrition — now you can coach others, share protocols instantly, and keep everyone in sync. TRAINERS & ATHLETES Substrato now works for coaches. Switch to Trainer mode to build your roster, add athletes by scanning a QR code or sending an invite, and manage everyone from one place. Search, filter by status, and open any athlete to see their profile at a glance. SEND PROTOCOLS INSTANTLY Build a nutrition protocol and send it straight to an athlete. They get a push notification the moment it arrives, and can accept it with a tap. Targets you set stay locked, so your athletes follow the plan exactly as you intended. NOTIFICATIONS A new notification bell keeps you on top of everything — invites, accepted requests, and incoming protocols. Push notifications mean you never miss a thing, whether you're the trainer or the athlete. PROFILE PHOTOS Add a profile photo with the built-in cropper. Trainers see each athlete's picture, so your roster feels personal instead of a list of names. PREMIUM & TRAINER PLANS Substrato is free to plan your own nutrition, with room for custom protocols and a couple of athletes to get started. Premium unlocks unlimited custom protocols; Trainer adds unlimited athletes with everything in Premium included. Anything you've already made stays yours, always. A FRESH LOOK Redesigned modal headers, refined icons throughout, smoother scrolling with subtle haptics, and cleaner action rows across the app. ### 1.0.1 — 2026-06-24 → Portion improved — set cooking days per meal, not just per protocol → Smoother portion carousel — refined scrolling and crisper, distance-based haptics → Official playlist — cooking now with a mood, find it in Settings → Fixed the in-app feedback link More on the way — stay tuned ### 1.0 — 2026-06-22 No release notes. ## Apps similar to Substrato | App | Rating | Price | Category | | --- | --- | --- | --- | | [Akute Patient Portal](https://appshunter.io/ios/app/akute-patient-portal/id1571802525) | 2.7 (12) | Free | Health & Fitness | | [Bright OS: All in One Health](https://appshunter.io/ios/app/bright-os-all-in-one-health/id6466817237) | 3.6 (14) | Free | Health & Fitness | | [FITNESS SF](https://appshunter.io/ios/app/fitness-sf/id6759957278) | 1.2 (81) | Free | Health & Fitness | | [PlanYear Employee Benefits](https://appshunter.io/ios/app/planyear-employee-benefits/id1668942636) | 3.4 (10) | Free | Health & Fitness | | [Dosely - Peptide Tracker](https://appshunter.io/ios/app/dosely-peptide-tracker/id6759814549) | 4.6 (27) | Free | Health & Fitness | | [Александрия. Сеть клиник](https://appshunter.io/ios/app/id1602527455) | — | Free | Health & Fitness | --- *Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-09-07.*