NSCA's Macronutrient Training Guidelines


Daily Nutrient Recommendations


Macronutrientg / kg / day
Protein1.2 - 2
Carbohydrate
(general training)
5 - 7
Carbohydrate
(athlete training)
7 - 10
FatThe rest of the calories. Minimum 1g / kg and 15% of total calories.

Water Intake1.1 - 2.2 oz / kg

Recovery Nutrition


  • 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

Sources


NSCA's Guide to Sport and Exercise Nutrition, p233 - 235


Macronutrients Calculator

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