HOW MUCH PROTEIN AND CARBS SHOULD I BE CONSUMING?

HOW MUCH PROTEIN AND CARBS SHOULD I BE CONSUMING?

I have been asked by a number of our members recently about the quantity of protein and carbs one should be taking, especially when training for a triathlon event.

As an example, I have drawn up today’s unexciting food diary with the level of my protein and carbs, as well as the calories. These are approximates and I use them as a guide rather than a rule. 

I aim for an average daily calorie intake of 2300 + (500 – 700 an hour of exercise)

MY PROTEIN  

REST DAYS – 1 g per kg – which for me is a total of 79g

TRAINING 1-2 HOURS – 1.3 g per kg – which for me is a total of 103g

TRAINING 2-4 HOURS – 1.5 g per kg – which for me is a total of 119g

TRAINING 4 HOURS+ – 1.8 g per kg – which for me is a total of 171g

I aim to get 20 g of protein in my body an hour before I begin a long session over 3 hours and always aim for 20 g immediately after a training session (Scoop of Pea Protein Isolate)  

MY CARBS 

When cycling for over three hours I will try and consume carbs by eating a third of a powerbar every twenty minutes. Each bar has approximately 39 g of carbs, 6 g of protein, 200 calories.  

REST DAYS – 3 g per kg – which for me is a total of 237g throughout the day.

TRAINING 1-2 HOURS – 6g per kg -which for me is a total of 474g throughout the day.

TRAINING 2-4 HOURS – 7 g per kg – which for me is a total of 553g throughout the day.

TRAINING 4 – 5 HOURS – 8 g per kg – which for me is a total of 632g throughout the day.

TRAINING 5 – 9 HOURS – 9 g per kg – which for me is a total of 711g throughout the day.

 

TODAY’S FOOD DIARY

TRAINING VOLUME – 1 HOUR WATT BIKE THRESHOLD SESSION, 4 MILE BRICK RUN, 20 MIN CORE WORK AND A 1000 M SWIM.

                                                                Protein                 Carbs                     Calories

BREAKFAST

½ cup of oats                                          4.5 g                       33 g                        194

½ pint of milk                                           2 g                           13g                         127

Banana                                                    1.4 g                       30g                         116

TOTAL                                                     8 g                         76g                         437

LUNCH

Baked potato                                           1g                           6g                           25

Mackerel fillets (125g)                              12.5g                     6g                           105

Lettuce and tomatoes                                0.5g                        2g                           11

½ pint of milk                                             2g                           13g                         127

Greek yogurt (100g)                                   5g                           7g                           80

Banana                                                       1.5g                        27g                         105                        

TOTAL                                                        22.5g                     61g                         453                                                        

AFTERNOON SNACK

½ mug of porridge oats                               4.5 g                       33 g                        194

¼ pint of milk                                                2g                           13g                         127

Banana                                                        1.4 g                       30g                         116

Cake/flap jack treat                                       6g                          80g                          450

TOTAL                                                        14g                         156g                         887

 

DINNER (Usually between 8.15 – 9.00 pm)

3 eggs scrambled                                             33g                         3g                           156

Mug of hot chocolate                                        8g                           23g                         160

Chill out can of non alcoholic Bavaria               0.2g                        0                              24

TOTAL                                                              41g                         26g                         340

 

Other food and drink throughout the day

1 orange                                                                0                              12g                         47

2 apple                                                                   0.5                          28g                         104

2 handful of nuts a day                                          6g                           7g                           400

Pea protein after a session                                    23g                         1                              107

TOTAL                                                                   59.5g                     74g                         838

 

Additional nutrition

Greens and alkaline in a pint of water each morning

1 Yakult

4 omega 3 capsules

1 vitamin D tablet

2 magnesium tablets

Power bars on the bike over three hours.

 

                                                                                Protein                 Carbs                     Calories

Breakfast                                                               8g                         76g                         437                        

Lunch                                                                    22.5g                     61g                          453

Snack                                                                    14g                         156g                         887

Dinner                                                                    41g                         26g                         340

Other                                                                    59.5g                     74g                            838

DAILY TOTAL                                                      145g                       393g *                      2955      

*My carb intake increases with consumption of powerbars on the long bike rides or a jam sandwich before a run.

 

 

 

1 Comment

  1. Julie Lomax

    Thankyou Ray, after your advise I have been feeling like a new women! I think I still need to add a bit more!

    Reply

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