Coach Tool

Performance Fuel

Peri-workout nutrition · TDEE · electrolytes

Client Inputs

Body Weight

Sex

Age

yrs

Height

Activity Type

Session Duration

Intensity

Environment

Daily Lifestyle outside training — for energy calc

Body Weight — kg

BMR — kcal/day

TDEE Today — kcal/day

Carb Load — g/day

2–3 HOURS BEFORE YOUR SESSION

Carbohydrates — —

Protein — g — muscle priming

Fluid —ml (400–600 ml, 2 hrs before)

Fat Keep low— slows gastric emptying

Pre-workout food ideas

White rice Oats Banana Sourdough toast Rice cakes Potato Sports drink Low-fat yogurt Honey

💡

Eating <1 hr before? Stick to simple, low-fibre carbs only (banana, rice cakes, sports gel). Avoid protein and fat — they slow digestion and can cause GI distress mid-session.

Carbs / hr — g/hr

Sodium / hr — mg/hr

Fluid / hr — ml/hr

Potassium / hr —mg/hr

Total carbs (session) —g

Intra-workout fuel ideas

Sports gels Chews / blocks Banana Medjool dates Sports drink Rice cakes (savoury) Electrolyte tabs Gummy bears

💧

Sip don't gulp. Spread fluid intake evenly — ~150–250 ml every 15–20 min. Drinking too much at once can cause bloating and slow absorption.

WITHIN 30–60 MIN POST-SESSION

Protein — g — muscle protein synthesis

Carbohydrates — g — glycogen replenishment

Rehydration target —ml (150% of sweat loss)

Sodium —mg — accelerates fluid retention

Post-workout food ideas

Chicken + rice Greek yogurt + fruit Protein shake + banana Eggs + toast Cottage cheese Tuna + potato Chocolate milk Salmon + sweet potato

💪

MPS window matters most after strength work. Aim for 0.4 g/kg protein per meal, including leucine-rich sources (whey, chicken, eggs). The anabolic window is ~2–4 hrs, but sooner is always better.

Loading Protocol

Carb loading foods

White pasta White rice Bread / rolls Potato / mash Bagels Sports drink Banana Pancakes + syrup Rice cakes + jam

⚠️ Race morning: Stick to familiar, low-fibre foods. Don't try anything new on race day — 1–2 hrs before, have a small, easily digestible carb meal (e.g. porridge, toast + banana).

Daily Electrolyte Targets

Session Losses (estimated)

Food sources

SODIUM

Salt / sea salt Soy sauce Pickles Sports drink Electrolyte tabs Deli meats Cheese

POTASSIUM

Banana Sweet potato Avocado Spinach Coconut water Beans / lentils Potato

MAGNESIUM

Dark chocolate Almonds / cashews Pumpkin seeds Leafy greens Black beans Tofu Whole grains

TOTAL DAILY ENERGY EXPENDITURE

—

kcal / day (training day) · Rest day ≈ — kcal

Energy Components

⚡

NEAT matters more than most people think. Non-exercise activity thermogenesis can vary by up to 2,000 kcal/day between individuals with the same body weight. Small movement habits (walking meetings, standing desk, steps) compound over time.

References Based on Jeukendrup (2011), Burke et al. (2011), ISSN Position Stand (2017), ACSM fluid guidelines, Mifflin-St Jeor (1990)

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