Table 9 Periodised nutrition plan for microcycle 4 from 24th June 2024 to 30th June 2024
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
Pre-Swim (AM) | Fuel plate* | Fasted | Sustain snack (20 g CHO) | Sustain snack (40 g CHO) | Sustain snack (60 g CHO) | Sustain snack (20 g CHO) | Repair snack |
Training (AM) | R + Gym | ADEV | SP > AMT + 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) | Fuel plate | x1 Repair snack | x1 Repair snack & x1 sustain snack (20 g CHO) | x1 Repair snack & x1 sustain snack (20 g CHO) | ||
Lunch | Fuel plate | Fuel plate | x1 Repair snack | Fuel plate | Fuel plate | Fuel plate | Fuel plate |
Pre-Swim (PM) | x1 Repair snack | Sustain snack (60 g CHO) | Sustain snack (40 g CHO) | Sustain snack (80 g CHO) | Repair snack | Repair snack | |
Training (PM) | SP > END | 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) | 1915–2810 | 1730–2595 | 1490–2270 | 1730–2595 | 2210–3330 | 1650–2645 | 1490–2315 |
Carbohydrate (g / g⋅kg⋅bm−1) | 200–360 / 2.7–4.8 | 230–340 / 3.1–4.5 | 170–280 / 2.3–3.7 | 230–340 / 3.1–4.5 | 350–460 / 4.7–6.1 | 190–310 / 2.5–4.1 | 150–270 / 1.9–3.5 |
Protein (g / g⋅kg⋅bm−1) | 110–140 / 1.5–1.9 | 90–140 / 1.2–1.9 | 90–130 / 1.2–1.7 | 90–140 / 1.2–1.9 | 90–170 / 1.2–2.3 | 110–160 / 1.5–2.1 | 110–140 / 1.4–1.8 |
Fat (g / g⋅kg⋅bm−1) | 75–90 / 1–1.2 | 50–75 / 0.7–1.0 | 50–70 / 0.7–0.9 | 50–75 / 0.7–0.9 | 50–90 / 0.7–1.1.2 | 50–85 / 0.7–1.1 | 50–75 / 0.6–1.0 |