Daily Nutrient Recommendations
| 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 |
Recovery Nutrition
- Pre - Training
- 3 - 4 hours before training
- Carbohydrate
- 1 - 2 g / kg
- Protein
- 0.15 - 0.25 g / kg
- Carbohydrate
- 2 hours before training
- Water Intake
- 17 - 20 oz
- Water Intake
- 10 - 20 minutes before training
- Water Intake
- 10 oz
- Water Intake
- 3 - 4 hours before training
- 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
- Notes
Sources
NSCA's Guide to Sport and Exercise Nutrition, p233 - 235
Macronutrients Calculator
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