Table 6 Periodised nutrition plan for microcycle 1 from 3rd June 2024 to 9th June 2024
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
Pre-Swim (AM) | Fasted | Fasted | Sustain snack (40 g CHO) | Fasted | Sustain snack (40 g CHO) | Fasted | Repair snack |
Training (AM) | ADEV | TR + Gym | MCT1 Sustain snack (20g CHO) | ADEV + Gym | SP > END | STEND | |
Post Swim (AM) | Repair snack | PRE GYM: x1 Repair snack & x1 sustain snack (20 g CHO) | Fuel plate | PRE GYM: x1 Repair snack & x1 sustain snack (20 g CHO) | Repair snack | Fuel plate | |
Lunch | Fuel plate | Fuel plate | Repair snack | Fuel plate | Fuel plate | Repair snack | Fuel plate |
Pre-Swim (PM) | Sustain snack (40 g CHO) | Sustain snack (40 g CHO) | Sustain snack (60 g CHO) | Repair snack | |||
Training (PM) | MCT1 Sustain snack (20 g CHO) | ADEV | TR | MCT4 RP SIM Sustain snack (20 g CHO) | |||
Dinner | Fuel plate | Fuel plate | Fuel plate | Fuel plate | Fuel plate | Perform plate | Fuel plate |
Daily kcal and Macronutrient Targets | |||||||
Calories (kcal) | 1450–2315 | 1450–2315 | 1450–2315 | 1290–2065 | 1530–2395 | 1410–2105 | 1515–2160 |
Carbohydrate (g / g⋅kg⋅bm−1) | 160–270 / 2–3.5 | 160–270 / 2–3.5 | 160–270 / 2–3.5 | 120–230 / 1.5–3 | 180–290 / 2.3–3.8 | 150–260 / 1.9–3.4 | 100–220 / 1.3–2.9 |
Protein (g / g⋅kg⋅bm−1) | 90–140 / 1.2–1.8 | 90–140 / 1.2–1.8 | 90–140 / 1.2–1.8 | 90–130 / 1.2–1.7 | 90–140 / 1.2–1.8 | 90–120 / 1.2–1.6 | 110–140 / 1.4–1.8 |
Fat (g / g⋅kg⋅bm−1) | 50–75 / 0.6–1.0 | 50–75 / 0.6–1.0 | 50–75 / 0.6–1.0 | 50–70 / 0.6–0.9 | 50–75 / 0.6–1.0 | 50–65 / 0.6–0.8 | 50–80 / 0.6–1.0 |