# Substrato: Macros & Workouts — Meal prep & training protocols

> Meal prep & training protocols (iPhone/iPad app by Cristian Garske.)

- Source: https://appshunter.io/ios/app/substrato-macros-and-workouts/id6763404287 (this page in markdown: same URL + `.md`)
- Developer: [Cristian Garske](https://appshunter.io/developer/1523712925)
- Category: Health & Fitness, Food & Drink
- Price: Free with in-app purchases
- Age rating: 4+
- Requires: iOS 18.0 · 27 MB
- Languages: American English, Brazilian Portuguese, Russian, Chinese (Simplified, China), European Spanish
- Released: 2026-06-22
- Data updated: 2026-10-22

## What is Substrato?

Train and eat with the same precision.

Substrato is for people who take training and nutrition seriously — and for the coaches who program both. Plan your macros over a dated protocol, build your workouts set by set, and watch a month of training and eating come together. Precise enough to hit your numbers. Simple enough to use every day.

TRAIN
• Build a workout from a 290-exercise library — five languages, muscle and equipment filters, a detail page for each
• Track an exercise any way it needs — sets × reps, timed intervals, a duration, a distance, or a simple check-off — and link supersets
• Run the session with a rest timer, tick sets in any order, and reorder exercises when a machine's taken
• A Live Activity keeps the current set and rest countdown on your Lock Screen, Dynamic Island, and Apple Watch

PLAN AND PREP YOUR NUTRITION
• 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 everything you cook once and portion it perfectly across every meal, now with an isometric 3D view in Prep
• Tag cooking methods for each ingredient (grilled, boiled, roasted…) so meal cards read at a glance
• Meal logging: record what you actually ate and see how it lines up with the plan

SEE IT COME TOGETHER
• Insights: a month of training and eating as a calendar and cards — volume, muscles worked, rest, your usual training time, streaks, your heaviest lift, and per-lift progression
• Apple Health: every ticked meal and finished workout is written to Health
• An Activity timeline and cloud sync for all your protocols, not just the active one
• Export your training history as a spreadsheet

TRAINER MODE
Substrato Trainer turns your programming into a professional tool your athletes execute with precision.
• Manage every athlete on one screen
• Build each athlete's protocol individually — personalized, not broadcast — now including their workouts, set by set
• 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
• Athletes receive plans instantly and run them with the same Prep and workout 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 information for training and meal planning and is not medical advice.

WHY SUBSTRATO
• Planning, Prep, and workouts work offline
• Coach handoffs, adherence tracking, and cross-device sync require an internet connection
• No ads. No streaks. No nagging.
• Available in English, Spanish, Portuguese, Russian, and Simplified Chinese
• Designed for iPhone — your running workout extends to Apple Watch

## Pricing and in-app purchases

Base price: Free.

**Subscriptions**

| Subscription | Price | Period |
| --- | --- | --- |
| Trainer | $14.99 | per month |
| Premium | $39.99 | per year |
| Trainer | $119.99 | per year |
| Premium | $4.99 | per month |

**One-time purchases**

| Purchase | Price | Type |
| --- | --- | --- |
| Premium Lifetime | $79.99 | one-time |


## Is Substrato safe?

Not enough ratings yet to assess Substrato.

## Is Substrato legit?

Substrato: Macros & Workouts has limited verification signals. The AppsHunter Legitimacy Score for Substrato is 58 out of 100 points across 7 verification signals from App Store and developer data.


## Version history (last 5 releases)

### 3.0.2 — 2026-10-17

Minor fixes and performance improvements.

### 3.0.1 — 2026-10-12

Substrato 3.0 — the biggest update we've ever made.

Substrato turned your macros into exact meal prep. Now it plans your training the same way: build a session, run it, and see a month of training and eating come together.

• Workouts — build a session and run it: sets × reps, timed work, and supersets, with a rest timer between sets. Tick sets in any order, and reorder exercises when a machine's taken.
• Live Activity — the current set and the rest countdown stay on your Lock Screen, in the Dynamic Island, and on Apple Watch.
• Exercise Library — 290 exercises in five languages, with muscle and equipment filters and a detail page for each.
• Insights — a month of training and eating, read back as a calendar and cards: volume, muscles worked, rest, your usual training time, streaks and your heaviest lift.
• Apple Health — every ticked meal and finished workout is written to Health.
• 3D Prep — an isometric 3D view in the Prep tab.
• Coaches can now write each athlete's workouts, set by set.

Plus a redesigned plan, exportable training history, and a lot of polish.

One app now — for what you eat and how you train.

### 3.0.0 — 2026-10-11

Substrato 3.0 — the biggest update we've ever made.

Substrato turned your macros into exact meal prep. Now it plans your training the same way: build a session, run it, and see a month of training and eating come together.

• Workouts — build a session and run it: sets × reps, timed work, and supersets, with a rest timer between sets. Tick sets in any order, and reorder exercises when a machine's taken.
• Live Activity — the current set and the rest countdown stay on your Lock Screen, in the Dynamic Island, and on Apple Watch.
• Exercise Library — 290 exercises in five languages, with muscle and equipment filters and a detail page for each.
• Insights — a month of training and eating, read back as a calendar and cards: volume, muscles worked, rest, your usual training time, streaks and your heaviest lift.
• Apple Health — every ticked meal and finished workout is written to Health.
• 3D Prep — an isometric 3D view in the Prep tab.
• Coaches can now write each athlete's workouts, set by set.

Plus a redesigned plan, exportable training history, and a lot of polish.

One app now — for what you eat and how you train.

### 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.

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*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 2026-10-22.*