intake (g/kg) Recommended amount per kg/ day or per day Carbohydrate 341g (4.7g/kg) 7-8g/kg/day (511 - 584g) Protein 139g 1.9g/kg) 1.2-1.6g/kg/day (88-117g) Fat 89g
strawberries (120g) 92mg Portion stewed blackcurrants (140g) 161mg 100g raspberries 32mg 2 spears broccoli (boiled) 40mg ½ red pepper 112mg 1 medium tomato 14mg Cabbage (boiled) medium
Day 1 6.15pm 30-minute easy run Day 2 6.15pm 60-minute hard run Day 3 n/a Rest Day 4 8am 30-minute easy run Day 5 6.15pm 60-minute easy run Day 6 n/a Rest Day 7 9am 100-minute easy run Seven-day Food Diary Analysis Summary
:30 Height: 1.52m Current Weight: 46.7kg Sue's Profile | Sue's Training ThreadAn Example Training WeekDay 1 11.45am 52-minute steady run (75% MHR) Day 2 9.30pm 30 minutes core stability work Day 3 5.30pm 50-minute steady run (75% MHR
Protein 82g 1.1g/kg) 1.2-1.6g/kg/day (90 - 120g) Fat 56g (28.2% energy intake) Approx 25% energy intake or 1g/kg TOTAL ENERGY 1813kcal Approx 2200kcal when not training increasing up to 3450kcal per day when
