Nutritional Guide
Guide
 Calories needed to meet the goal of increasing lean muscle
mass and reduce body fat % when exercising 3 days a week=
approximately 2,400 kcal (DAILY)
NUTRIENT
Carbohydrates
Fats
Proteins
APPROXIMATE DAILY INTAKE
300g (50%)
60g (20%)
180g (30%)
Hydration
Before exercise
During exercise
After exercise
0.5L of water at least 4 hours before OR
drink 0.2L of water 10-15 minutes
before
0.2L of water every 15-20 minutes
(couple sips)
drink at least 0.5L of water
 ESTIMATED DAILY WATER INTAKE = 2l
Food Consumption Pre & Post Workout
Before exercise
 Proteins, fats & carbohydrates
enriched meal 2 hours pre workout
During
 If exercise exceeds over 1 hour,
consume carbohydrates (gums,
sweets etc every 20 mins.)
After exercise
 1-hour post workout consume a
carbohydrate enriched meal.
 Also drink a protein shake,
consume between 5-20 mins post
workout to maximise recovery.
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Daily diet

Try to eat 5 PORTIONS of fruit and vegetables a day

Eat at least 3 MEALS a day (breakfast, lunch, dinner)

A healthy diet is broken down into CARBOHYDRATES, FATS
PROTEINS.
CARBOHYRATES
Provides energy to the body.
FATS
‘Good fats’ such as nuts,
avocado, eggs, fish & etc. are
great for heart functionality
and cholesterol.
Foundation for muscle growth.
Great for repairing muscles
post workout.
PROTEINS
FOOD
Carbohydrates
Oils and spreads
Fish
SNACK EXAMPLES
 Fruit
 Unsalted Nuts
 Dark chocolate
 Snack bars
 Greek Yogurts
DESCRIPTION
 Wholegrains (bread, potatoes etc.)
 High in fibre
 Eat alternatives that contain less
salt and sugar
 Use in small amounts
 Recommend oil sprays
 Aim to eat 2 portions of fish per
week (cod, seabass, tuna, salmon
etc.)
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Berries
Peanut butter
Honey
Roasted chickpea snacks
Avocado slices
Suggested Food Items
Item selection is based on what you may eat for breakfast, lunch, and
dinner. This helps you to further understand the breakdown of each meal
which helps you identify what the ‘carbs, fats and proteins’ of each meal
are.
BREAKFAST
LUNCH
DINNER
CARBOHYRATES
-Wholegrain bread-White bread-Whole wheat tortilla-White tortilla-Oats-fruit-Porridge-Low sugar Cereals-
CARBOHYDRATES
-Brown rice-White rice-Wholegrain bread-White bread-Whole wheat tortilla-White tortilla-Pasta-Potatoes-vegetables-Vegetable saucesFATS
-Avocado-Mayonnaise-low salt butter-Spray oil-Oil spray-Nuts-Milk-Hummus-Dairy based pasta
sauces-
CARBOHYRDATES
-Brown rice-White rice-Wholegrain bread-White bread-Whole wheat tortilla-White tortilla-Pasta-Potatoes-vegetables-Vegetable saucesFATS
-Avocado-Mayonnaise-low salt butter-Spray oil-Oil spray-Nuts-Milk-Dairy based pasta
sauces-
PROTEINS
-Beef-Chicken-Pork-Fish-Egg whites-eggs-Types of Beans-Chickpeas-
PROTEINS
-Beef-Chicken-Pork-Fish-Egg whites-eggs-Types of Beans-Chickpeas-
FATS
-Eggs-Nuts-Olive oil-Spray oil-Low salt butter-Avocado-Milk-
PROTEINS
-Egg whites-eggs-Chicken-Sausage-
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Daily Breakdown
USE MY FITNESSPAL TO TRACK CALORIES
BREAKFAST
CALORIE ESTIMATE
600
LUNCH
600
SNACK
200
DINNER
800
SNACK
200
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