Table 10 Periodised nutrition plan for microcycle 5 from 1st July 2024 to 7th July 2024
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
Pre-Swim (AM) | Sustain snack (40 g CHO) | Fasted | Fasted | Sustain snack (20 g CHO) | Sustain snack (60 g CHO) | Sustain snack (20 g CHO) | Repair snack |
Training (AM) | AMT > SP + Gym | R | A>MT | ADEV + Gym | MCT4 RP SIM x1 sustain snack (20 g CHO) | STEND | |
Post Swim (AM) | PRE GYM: x1 Repair snack & x1 sustain snack (20 g CHO) | x1 Repair snack & x1 sustain snack (20 g CHO) | x1 Repair snack | PRE GYM: x1 Repair snack & x1 sustain snack (20 g CHO) | x1 Repair snack & x1 sustain snack (20 g CHO) | x1 Repair snack & x1 sustain snack (20 g CHO) | |
Lunch | Fuel plate | Fuel plate | Fuel plate | Fuel plate | Fuel plate | Fuel plate | Fuel plate |
Pre-Swim (PM) | Sustain snack (60 g CHO) | Sustain snack (80 g CHO) | Sustain snack (80 g CHO) | Repair snack | Repair snack | ||
Training (PM) | MCT4 ‘Tempo’ x1 sustain snack (20 g CHO) | MCT4 RP SIM x1 sustain snack (20 g CHO) | TR | MCT4 RP SIM x1 sustain snack (20 g CHO) | |||
Dinner | Perform plate | Perform plate | Perform plate | Perform plate | Perform plate | Perform plate | Perform plate |
Daily kcal and Macronutrient Targets | |||||||
Calories (kcal) | 1970–3005 | 1890–3020 | 1410–2105 | 1570–2435 | 2210–3290 | 1650–2645 | 1490–2315 |
Carbohydrate (g / g⋅kg⋅bm−1) | 290–400 / 3.9–5.3 | 270–380 / 3.6–5.1 | 150–260 / 2–3.5 | 190–300 / 2.5–4 | 350–460 / 4.7–6.1 | 190–310 / 2.5–4.1 | 150–270 / 1.9–3.5 |
Protein (g / g⋅kg⋅bm−1) | 90–160 / 1.2–2.1 | 90–150 / 1.2–2 | 90–120 / 1.2–1.6 | 90–140 / 1.2–1.9 | 90–160 / 1.2–2.1 | 110–160 / 1.5–2.1 | 110–140 / 1.4–1.8 |
Fat (g / g⋅kg⋅bm−1) | 50–85 / 0.7–1.1 | 50–80 / 0.7–1.1 | 50–65 / 0.7–0.9 | 50–75 / 0.7–1.0 | 50–90 / 0.7–1.2 | 50–85 / 0.7–1.1 | 50–75 / 0.6–1.0 |