Please read the attached document below for the full breakdown

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For a 68kg Male Athlete | PAL 1.8
Nutritionist: Vicky McKinnon

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🔹 Daily Nutrition Targets

Calories: 3,148 kcal
Carbohydrates: 476g (7g/kg)
Protein: 129g (1.9g/kg)
Fat: 94g (27% of kcal)
Hydration: 3 Litres

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🕗 Meal Schedule Breakdown

🥣 08:00 – Breakfast

763 kcal
Carbs: 119.3g | Protein: 28.7g | Fat: 20.3g

Includes:

• Banana & blueberry porridge with chia seeds, almonds, and honey
• Semi-skimmed milk
• Fresh orange juice
• Tea with milk

🥯 09:30 – Pre-Training Snack

439 kcal
Carbs: 70.9g | Protein: 9.2g | Fat: 13.1g

Includes:

• Plain bagel with jam and butter
• Strawberry & raspberry cordial

💧 11:40 – During Training

187 kcal
Carbs: 47g | Protein: 0g | Fat: 0g

Includes:

• SIS GO Energy Powder (50g)

🍹 12:30 – Post-Training Snack

246 kcal
Carbs: 31.2g | Protein: 21.7g | Fat: 3.9g

Includes:

• Blueberry smoothie with Skyr yogurt and semi-skimmed milk

🌯 13:30 – Lunch

660 kcal
Carbs: 68.6g | Protein: 41.8g | Fat: 23.5g

Includes:

• Spicy chicken wrap with yogurt-mint dressing and chutney
• Apple
• Skyr yogurt
• Dark chocolate (85%)
• ‍

🌮 18:30 – Dinner

747 kcal
Carbs: 99.6g | Protein: 43.6g | Fat: 20.6g

Includes:

• Chicken fajita wrap with rice and mixed vegetables
• Tropical fruit salad
• Dairy Milk mini bar
• Tea with milk

📊 Daily Nutrition Summary

Calories: 3,042 kcal
Carbohydrates: 437g
Sugars: 193g
Protein: 145g
Fat: 81g (of which 33g saturates)
Fibre: 33g
Salt: 4g

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⚠️ Allergen Information

Contains: Milk, Tree Nuts, Wheat, Mustard
May Contain: Eggs, Fish, Shellfish, Peanuts, Soybeans, Celery, Sesame, Sulphites