Performance Protocol:

* Endurance/Mixed
EVENT TIME SPECIFIC NUTRITION
** Endurance
*** Sprint/Explosive Power

WITHIN WITHIN
TASKS  3HRS 3 HRS
< 60 MIN  60 MIN >

CARB CONTAINING MEAL

PREFERABLY 3-4 SERVINGS
STARCHES (60-80G CARBS)

30-40G CARBS (1.5-2 SERVINGS OF

STARCHES); 3MG/KG CAFFEINE PILLS*
150MG/KG N-ACETYL-CYSTEINE** 
350MG/KG SODIUM BICARBONATE***
3MG/KG CAFFEINE PILLS* 60 MINS
BEFORE EVENT THEN AGAIN 10 MINS
BEFORE EVENT
BCAA (11G), PROTEIN 20G (1 SERVING),
30-40G CARBS (1.5-2 SERVINGS),
500MG TURMERIC* EXTRACT (95%
 CURCUMINOIDS). 1L ELECTROLYTE
DRINK PER 1KG LOST

POST EVENT MEAL CONTAINING AT

LEAST 3 SERVINGS OF STARCHES
(60G CARBS)
7G/KG OF BODY WEIGHT IN CARBS
MUST BE HAD BEFORE NEXT EVENT IF
NOT POSSIBLE THEN 1G/KG PER
HOUR TILL NEXT EVENT (Ongoing till next event)
0.1g/kg creatine (any type) is great for sprint events and
explosive power like power lifting

15g of glutamine split into 3, 5g servings evenly spread

throughout the day may reduce risk of post event injury

Avoid alcohol 24hr pre and post event

Excluding water lost via exercise aim for 30ml of fluid per kg of
bodyweight

Protein: Following a heavy workout >60mins or a vigorous

event have an extra 20g of lean protein (1 serving of meat or
alts - lean) within 60 mins (preferably 30mins) of the event (in
addition to normal requirements)

Insulin injecting diabetics need to be prepared for insulin dose

to be lowered as exercise at moderate intensity 10-14/20 on a
maximal effort scale and above increases insulin sensitivity -
this is very individual and you will need to see how the
individual athlete's blood sugar responds, a good starting point
is to reduce the insulin injection within 1hr prior to exercise by
25% for moderate exercise and 50% for high intensity, follow
your usual hypo vigilance procedure.
CARB LOADING:

Carb loading is recommended 10 days prior to an endurance event (stopping on the day of the
event) for events lasting longer than 90mins.

Carb servings adjust daily portions to around 1 serving of starches per 3kg of body weight (8-9g
of carbs/kg of body weight - remember carbs are in veg, fruit and dairy too!), 7 servings of veg
and 2-3 servings of fruit and 3 servings of dairy.

Meat and alts is 2-3 servings per day (there is a protein sparing effect of carb loading, and some
protein is found in carb sources, ideally use whole-grains as the majority of your starches with a
particular focus on quinoa & buckwheat, beans and pulses as carb/starch servings).

With seeds and nuts stick to no more than 1-2 oz (30-60g) a day due to fat content; avoid
adding extra fat to meals (use low kcal sauces only e.g. Walden Farms Sauces) and cut back a
little bit on pre-carb loading fats e.g. by using grilling as a cooking method for meats as an
example, in general tightening the diet up even more by eliminating all junk food is highly
recommended, no alcohol should be consumed when carb loading.

Use the fat monitoring sheet to periodically keep track of fat <1.5g/kg body weight fat/sat
fat 0.4g/kg of body weight approximately
Preferred Macro-Nutrient
Ratios
For Optimal Performance:
 Macros 1

SKILL BASED
Protein: 1-1.4g per kg body weight
Fat: 25-35% kcal
Carbs: Remainder (40-55%kcal) carbs

Macros 2

MIXED ACTIVITY (TEAM SPORTS)

Protein: 1.2-1.6g per kg body weight
Fat: 25-35% kcal
Carbs: Remainder (40-55%kcal) carbs

Macros 3

STRENGTH/POWER 
Protein: 1.4-1.8g per kg body weight
Fat: 20-35% kcal
Carbs: 5-7g per kg body weight carbs
 Macros 4

FIELD BASED
Protein: 1.2-1.7g per kg body weight
Fat: 20-35% kcal
Carbs: 5-7g per kg of body weight

Macros 5

ENDURANCE
Protein: 1.2-1.7g per kg body weight
Fat: 20-35% kcal
Carbs: 6-10g per kg of body weight carbs

Macros 6

ULTRA ENDURANCE E.G. MULTIPLE ENDURANCE EVENTS

Protein: 1.4-1.6g per kg body weight
Fat: 20-35% kcal
Carbs: Remainder 8-10g per kg of body weight carbs