{
  "id": "nutrition_guidance_v1",
  "title": "Fueling Guidance",
  "version": "1.0.0",
  "effective_date": "2026-01-20",
  "content_format": "structured",
  "requires_scroll_to_end": false,

  "inputs": {
    "required": ["age_years", "height_cm", "weight_kg", "goal_intent", "training_days_per_week"],
    "optional": ["sex", "phase_id", "activity_level_override"]
  },

  "age_bands": [
    {
      "id": "u13",
      "label": "Under 13",
      "age_min": 0,
      "age_max_inclusive": 12,
      "ruleset_ref": "rules_u13_v1"
    },
    {
      "id": "u15",
      "label": "Under 15",
      "age_min": 13,
      "age_max_inclusive": 15,
      "ruleset_ref": "rules_u15_v1"
    },
    {
      "id": "adult",
      "label": "Adult",
      "age_min": 16,
      "age_max_inclusive": 120,
      "ruleset_ref": "rules_adult_v1"
    }
  ],

  "shared_copy": {
    "screen_subtitle": "Your training adapts faster when your fueling matches the work. This is general guidance — not a diet plan.",
    "disclaimer_title": "Important",
    "disclaimer_bullets": [
      "EvoVelocity provides general performance fueling guidance only.",
      "It does not replace advice from a registered dietitian / sports nutritionist or medical professional.",
      "For athletes under 18, we recommend a parent/guardian and a qualified professional are involved in nutrition decisions."
    ],
    "cta_find_nutritionist": {
      "label": "Find a Sports Nutritionist",
      "helper": "Ask your club, school, or local sports clinic for a referral."
    }
  },

  "intent_copy": {
    "gain": {
      "label": "Gain weight (performance)",
      "helper": "Aim for steady progress. Fast jumps usually don’t stick."
    },
    "maintain": {
      "label": "Maintain",
      "helper": "Fuel to train well, recover well, and stay consistent."
    },
    "reduce": {
      "label": "Reduce weight (performance)",
      "helper": "Keep it gradual. Performance comes first."
    }
  },

  "day_type_blocks": {
    "training_day": {
      "title": "Training Day",
      "bullets": [
        "Fuel more. Your body needs energy for quality work and recovery.",
        "Prioritize carbs around training and protein across the day.",
        "Hydration matters: water + electrolytes if it’s hot or sessions are long."
      ]
    },
    "rest_day": {
      "title": "Rest / Recovery Day",
      "bullets": [
        "Keep protein steady.",
        "You may need less fuel than training days, but don’t crash diet.",
        "Focus on micronutrients: fruit, veg, and whole foods."
      ]
    }
  },

  "visual_guides": {
    "plate_guides": [
      {
        "id": "plate_training",
        "title": "Training Day plate",
        "items": [
          { "label": "½ plate", "text": "carb base (rice, pasta, potatoes, oats, fruit, bread)" },
          { "label": "¼ plate", "text": "protein (eggs, dairy, chicken, fish, lean meat, tofu/beans)" },
          { "label": "¼ plate", "text": "color (vegetables, berries, salad)" },
          { "label": "Add", "text": "healthy fats (olive oil, avocado, nuts) as needed" }
        ]
      },
      {
        "id": "plate_rest",
        "title": "Rest Day plate",
        "items": [
          { "label": "½ plate", "text": "color (veg + fruit)" },
          { "label": "¼ plate", "text": "protein" },
          { "label": "¼ plate", "text": "carb base" },
          { "label": "Add", "text": "healthy fats as needed" }
        ]
      }
    ],

    "session_timing": {
      "pre_title": "Before training (60–120 min)",
      "pre_examples": [
        "Fruit + yogurt",
        "Oats + milk",
        "Sandwich + fruit",
        "Rice/potato + lean protein (if bigger session)"
      ],
      "post_title": "After training (within 2 hours)",
      "post_goal": "Aim for protein + carbs + fluids",
      "post_examples": [
        "Smoothie + sandwich",
        "Chicken + rice",
        "Chocolate milk + banana + meal later"
      ]
    }
  },

  "red_flags": {
    "title": "When to talk to a professional",
    "intro": "If any of these show up consistently:",
    "bullets": [
      "Rapid weight changes",
      "Frequent fatigue, dizziness, fainting",
      "Food restriction or anxiety around eating",
      "Falling performance, poor recovery, repeated injuries"
    ],
    "cta_share_profile": {
      "label": "Share training profile",
      "helper": "Send this summary to a nutritionist or coach to personalize advice."
    }
  },

  "calculation_rulesets": {
    "rules_u13_v1": {
      "mode": "no_calories",
      "notes": [
        "Do not display calorie targets for U13.",
        "Show plate guides, hydration, and timing only.",
        "Show parent/guardian emphasis."
      ],
      "goal_rate": {
        "gain_max_kg_per_week": 0.25,
        "reduce_max_kg_per_week": 0.0
      },
      "ui_flags": {
        "show_weight_range": false,
        "show_energy_range": false
      }
    },

    "rules_u15_v1": {
      "mode": "energy_range_optional",
      "notes": [
        "If showing energy, use broad ranges only and label as 'fuel range'.",
        "Avoid language like 'ideal weight'. Use 'performance range' if shown."
      ],
      "goal_rate": {
        "gain_max_kg_per_week": 0.25,
        "reduce_max_kg_per_week": 0.25
      },
      "energy": {
        "kcal_per_kg_training_day_range": [40, 55],
        "kcal_per_kg_rest_day_range": [35, 45]
      },
      "ui_flags": {
        "show_weight_range": true,
        "show_energy_range": true
      }
    },

    "rules_adult_v1": {
      "mode": "energy_range",
      "goal_rate": {
        "gain_max_kg_per_week": 0.5,
        "reduce_max_kg_per_week": 0.5
      },
      "energy": {
        "kcal_per_kg_training_day_range": [35, 50],
        "kcal_per_kg_rest_day_range": [30, 40]
      },
      "protein": {
        "g_per_kg_range": [1.6, 2.2],
        "display_mode": "range"
      },
      "ui_flags": {
        "show_weight_range": true,
        "show_energy_range": true,
        "show_protein_range": true
      }
    }
  }
}