'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 Fat/g

Total

 
Calculated based on your stats and activity

Meals

    KCal Carbs/g Protein/g Fat/g

Meals

 

Breakfast

Grain based, low GI, with at least one serving of fruit or vegetables.
 

Lunch

Balanced mix of lean protein, low GI carbohydrates and healthy fats, with at least 2 servings of vegetables.
 

Dinner

Balanced mix of lean protein, low GI carbohydrates and healthy fats, with at least 2 servings of vegetables.
 

Snacks

One or two snacks with a mix of protein, carbohydrates and fats, with at least one serving of fruit or veg.
 

During Training

Simple, easy to digest carbohydrates
 

Total

 

Training

Training

 

Before

Unless training fasted, have a carbohydrate rich meal 2-3 hours before training. If it has been more than 3 hours since your last meal, have a carbohydrate rich snack 1 hour before.
 

During

For sessions lasting less than an hour, water is all you need. For longer sessions, fuel with 30-60g of carbohydrates and 500-1000mL of fluid per hour.
 

After

Within 30 minutes of finishing have a recovery meal or snack with at least 20g of protein and 40g of carbohydrates.