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 | Fat/g | ||||||
|---|---|---|---|---|---|---|---|---|---|
Total |
Calculated based on your stats and activity |
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Meals |
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| 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 |
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Training |
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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. | ||||||||