Free nutrition plan
Performance nutrition plan
Higher carbohydrate to support repeat hard sessions, with protein and fat set to keep you recovering between them.
Your numbers
Your details
No account, no email. Numbers update as you type.
Basal rate
Weekly activity
On your feet, 3–5 sessions a week
Performance — 2,110 kcal a day
Maintenance is about 2,070 kcal at 175 lb and moderate activity.
- Protein
- 150 g
- Carbs
- 235 g
- Fat
- 65 g
Training day: 2240 kcal
Rest day: 1980 kcal
A day on this plan
- BreakfastEggs, oats and fruit530 kcal40 g protein
- LunchProtein, rice or potatoes, vegetables630 kcal45 g protein
- Around trainingYogurt and a banana, or a shake320 kcal25 g protein
- DinnerProtein, starch, salad with olive oil630 kcal45 g protein
Drink around 2.6 L of water a day, more in heat. General guidance, not medical advice.
Save this plan with a free accountHow to run it
- Front-load carbohydrate on your two hardest days of the week
- Eat within an hour of finishing a session
- Hydrate to a pale-straw urine colour, not to a number on an app
- Keep fibre and fat lower in the meal right before competing
Foods that make it easy
Pre-training fuel
- White rice
- Bananas
- Sourdough toast and jam
- Sports drink
- Dates
Recovery protein
- Chocolate milk
- Whey
- Chicken and rice
- Greek yogurt with honey
- Eggs
Everyday base
- Oats
- Potatoes
- Mixed vegetables
- Olive oil
- Fruit