's Nutrition Plan

Hi ! We've created this customised nutrition plan based on the information you gave us about your current training regime.

Total

    KCal Carbs/g Protein/g

Total

 
Calculated based on your stats and activity

Meals

    KCal Carbs/g Protein/g

Meals

 

Breakfast

Grain based low GI
 

Lunch

Veg, low GI grain, protein
 

Dinner

Veg, low GI grain, protein
 

Snacks

Fruit, cereal bars, nuts twice/ day. Fuel during training
 

During Training

Fuel during training 30-60 g carbs/ h
 

Total

 

Training

Training

 

Before

Snack 1 h before training
 

During

Fuel with 30-60g carbs/ h
 

After

~15g protein and 50-70g carbs within 30 min

Micronutrients

Micronutrients

 

Vitamins

  Thiamin mg/d Riboflavin mg/d Niacin mg/d B6 mg/d B12 µg/d
 
  Folate µg/d C mg/d A µg/d
 
 

Minerals

  Calcium mg/d Phosphorus mg/d Magnesium mg/d Sodium mg/d Potassium mg/d
 
  Chloride mg/d Iron mg/d Zinc mg/d Copper mg/d
 
  Selenium µg/d Iodine µg/d