Nutrient Timing, Quantities and Examples

Follow these quantities


Here is a general guide on the types of foods to eat at certain times. There is also a list of general foods that contain the nutrients required, as well as general portions needed.

Note that:

– Food quanitities differ from person to person based on the size of their fist.

– Protein and Healthy Fats are consistent, as there is a constant requirement for this energy. Only drop fat levels somewhat when taking in carbs aswell. Protein portions remain the same.

– Carbs drop off at night. There is no requirements for carbohydrates before bed, it is a fast acting energy and will likely be stored.

– Your days carbohydrates are best taken before and after any training session, when its needed. (this is not depicted on the chart)

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