NSCA’s Macronutrient Training Guidelines

Macronutrient	g / kg / day
Protein	1.2 - 2
Carbohydrate (general training)	5 - 7
Carbohydrate (athlete training)	7 - 10
Fat	The rest of the calories. Minimum 1g / kg and 15% of total calories.

Water Intake

1.1 - 2.2 oz / kg

Pre - Training
- 3 - 4 hours before training
  - Carbohydrate
    - 1 - 2 g / kg
  - Protein
    - 0.15 - 0.25 g / kg
- 2 hours before training
  - Water Intake
    - 17 - 20 oz
- 10 - 20 minutes before training
  - Water Intake
    - 10 oz
Post - Training
- Notes
  - The ratio of carbohydrates to proteins should be 2:1 or 4:1.
  - It is advisable for athletes to consume a combination of carbohydrate and protein within the first 30 minutes after the completion
    of training.
    - They should eat again about 1 hour later.
- Protein
  - 0.3 - 0.4 g / kg
- Carbohydrate
  - 0.8 - 1.2 g / kg

NSCA's Macronutrient Training Guidelines