Works out 4 times or more a week
Carbohydrates: 50–65% of total daily energy intake. 5–10 g of carbohydrates per kg of body weight per day
Protein: 10–20% of total daily energy intake. At least 1.2–1.8 g per kg of body weight per day
Fat: 25–35% of total daily energy intake
- Carbohydrates and protein at every meal
- Right after your workout, you should have something high in protein and carbohydrates
- The Importance of Water Intake
- Weighing once a week
How often should I eat if I work out a lot?
Breakfast 25%
Snack 10%
Lunch 25%
Snack 10%
Dinner 20%
Optional evening snack 10%
Also add a protein- and carbohydrate-rich meal after your workout