Meal Plan

We have created a meal plan to support our athlete’s recovery, which includes an average calorie intake of 2600 kcal to 4900 kcal, 68 g of carbohydrates immediately after exercise and every 2 hours for 4-6 hours, and 22 g of protein immediately after exercise and every 3-5 hours (Kim and Kim, 2020; Areka et al, 2013; Ivy, 2004). We have included an estimated calorie intake because we were not able to determine our athlete’s RER, and because our athlete’s competition took place in the afternoon, we have only included meals to facilitate the first few hours following exercise.