Nutrition

4-Week Muscle Building Workout Plan / Workout Plan

The Foundation of Fuel

Energy is the power that the body needs to maintain its heat, maintain vital functions, maintain its vitality and move.

According to the International Society of Sport Nutrition, the recommended daily protein intake for athletes is between 1.4 and 2.0 grams per kilo. These values are related to the intensity and duration of the sport.

  • In endurance sports, athletes have between 1.2 and 1.6 grams per pound
  • 1.6 to 2.0 grams per kilo in strength and resistance training
  • In other sports (football, basketball, martial arts), it is recommended that athletes get between 1.4 and 1.7 grams of protein per kilo.

 

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meat

Protein

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Carbohydrate

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olive oil

Healthy Fats

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How Many Calories Should I Eat a Day?

Use this calculator to determine your starting macros for your plan
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Target Daily Caloric Intake
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These calculations are based on averages.

Calorie calculators help you find out how many calories you need to consume each day if you want to maintain your weight.

Nutrition Facts
Amount per serving
Calories 100
Fat 30
Carbs 250
Protein 140