Putting It All Together

1. Putting It All Together Preparation Cycle Low-Moderate Intensity

2. Carbohydrate Intake • 1-2 hours of training/day: 5-7 grams of carb per Kg of bodyweight • 2-4 hours of training/day: 7-12 grams of carb per Kg of bodyweight • 4-6+ hours of training/day: 10-12+ grams of carb per Kg of bodyweight

3. Bob Seebohor in his book recommends eating 6-9 servings of fruit and vegetables along with whole grains and starches. This will help ensure the athlete is getting the appropriate amounts of vitamins, minerals and fiber.

4. Protein Intake • 1.2-1.7 grams per Kg of bodyweight • In his book Bob Seebohor recommends: *Lean portion of meat *Low fat dairy *Beans *Nuts *Grains

5. Fat Intake • .8-1 gram per Kg of bodyweight • Seebohor recommends healthier fats mono & polyunsaturated fats *olives *avocados *fish *Nuts *canola oil *flax oil *olive oil

6. Decrease unhealthy saturated fats (High fat animal products) • Avoid Trans fat found in processed foods like: cookies, chips, some fast foods

7. Hydration • Enough fluid to produce straw colored urine • Don’t wait for your thrist response to drink fluids • Fluid intake throughout the day

8. Example 100 lb athlete training 2 hrs per weekday and 4 hrs on Sat. (Low intensity plan of training) 1.Convert pounds to Kilograms by dividing weight in pounds by 2.2 100/2.2=45kg 2.Carbohydrate requirements Weekday 2hrs of training: 7 grams per kg of bodyweight 7 X 45=315grams of Carb per day or 315g X 4= 1260 calories of Carb per day Weekend training day 4 hrs of training: 10 grams per kg of bodyweight 10X45=450 grams of Carb per day or 450 X 4= 1800 calories of Carb per day

9. Protein Requirements • 1.5 grams per kg of bodyweight 1.5 X 45=67.5 grams of protein per day or 67.5 X 4=270 calories of protein per day

10. Fat Requirements • 1 gram per kg of bodyweight per day 1 X 45=45 grams of fat per day or 45 X 9=405 Calories of fat per day

11. Total Calorie Requirements • Weekday Carb 1260 Protein 270 Fat 405 1935 Weekend Carb 1800 Protein 270 Fat 405 2475

12. Macronutrient and Fluid Intake Timing • Drink 17-20 oz of fluid 2 hrs before training • Drink 7-10 oz of sports drink 10-20 minutes before training

13. Consume 30-60 grams of carbohydrate per hour of training • Drink 7-10 oz of fluid every 15-20 minutes during training

14. Drink 20-24 oz of fluid for every pound of bodyweight lost after training • After training(within 30 minutes)consume 1-1.2 grams of carbohydrate per kg of bodyweight. Also include 6-20 grams of protein in training sessions lasting longer than 90 minutes. • Consume another 1-1.2 grams of carbohydrate 2 hours after post workout meal.