Hi ! We've created this customised nutrition plan based on the information you gave us about your current training regime.
Total |
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KCal |
Carbs/g |
Protein/g |
Total |
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Calculated based on your stats and activity |
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Meals |
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KCal |
Carbs/g |
Protein/g |
Meals |
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Breakfast |
Grain based low GI |
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Lunch |
Veg, low GI grain, protein |
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Dinner |
Veg, low GI grain, protein |
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Snacks |
Fruit, cereal bars, nuts twice/ day. Fuel during training |
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During Training |
Fuel during training 30-60 g carbs/ h |
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Total |
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Training |
Training |
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Before |
Snack 1 h before training |
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During |
Fuel with 30-60g carbs/ h |
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After |
~15g protein and 50-70g carbs within 30 min |
Micronutrients |
Micronutrients |
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Vitamins |
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Thiamin mg/d |
Riboflavin mg/d |
Niacin mg/d |
B6 mg/d |
B12 µg/d |
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Folate µg/d |
C mg/d |
A µg/d |
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Minerals |
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Calcium mg/d |
Phosphorus mg/d |
Magnesium mg/d |
Sodium mg/d |
Potassium mg/d |
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Chloride mg/d |
Iron mg/d |
Zinc mg/d |
Copper mg/d |
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Selenium µg/d |
Iodine µg/d |
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