Performance Nutrition
Nutrition Centre
Set an athlete's fuelling target in under a minute, then hand them the meal timing framework that makes it achievable.
Daily Calories
3,696kcal
Protein
156g
1.6–2.2 g/kg
Carbohydrate
584g
4–6 g/kg
Fat
82g
0.8–1.2 g/kg
Athlete Profile
Mifflin-St Jeor + activity factor
Resting metabolic rate: 1,859 kcal
Maintenance (TDEE): 3,346 kcal
Target
Pick the outcome the athlete is chasing
- Target 0.25-0.5% bodyweight gain per week — faster is mostly fat
- 20-40g protein every 3-4 hours across the day
- Do not cut carbohydrate; it fuels the training that drives the gain
Daily Meal Framework
Timing matters as much as totals
| Slot | Timing | Focus | Examples |
|---|---|---|---|
| Breakfast | Within 1h of waking | Protein 30g + carbohydrate | Eggs on wholegrain toast, Greek yoghurt with oats and berries, milk-based porridge |
| Pre-training | 2-3h before | Carb-led, low fat and fibre | Chicken and rice, pasta with lean mince, bagel with jam and a banana |
| Top-up | 30-60 min before | Fast carbohydrate | Banana, sports drink, cereal bar |
| During (90 min+) | Every 20 min | 30-60g carbohydrate / hour | Sports drink, gels, diluted juice |
| Post-training | Within 60 min | Protein 0.3g/kg + carbohydrate 1g/kg | Milk-based shake, chicken wrap, tuna and rice |
| Main meal | Evening | Protein + carbohydrate + vegetables | Salmon, potatoes and greens; stir-fry with rice; bean chilli |
| Pre-bed | 30 min before sleep | Slow protein 30-40g | Casein shake, cottage cheese, Greek yoghurt |
Hydration
- Drink 5-7 ml per kg bodyweight in the 4 hours before training
- Weigh in and out of hard sessions: replace 150% of each kg lost
- Pale straw urine is the practical daily target
- Add 300-700 mg sodium per litre for heavy sweaters or hot conditions
Supplements
Evidence-graded, food first
Creatine monohydrate Strong
3-5g daily, any time. Strength, power and repeat-effort capacity.
Caffeine Strong
3-6 mg/kg, 60 min pre-competition. Avoid late sessions — protect sleep.
Beta-alanine Moderate
3-6g daily for efforts of 1-4 minutes. Expect tingling.
Vitamin D Moderate
Test first. Common deficiency in northern latitudes and indoor sports.
Beetroot / nitrate Moderate
2-3 hours pre-event for endurance efforts.
Whey or milk protein Strong
Convenience only — food first, powder to fill the gap.
Important
These targets are general guidance for healthy athletes. They are not medical or dietetic advice. Athletes with medical conditions, disordered eating history, or under 18 should be referred to a registered dietitian, and anti-doping status of any supplement must be checked with a batch-tested certification scheme before use.