Performance Meals

 

This meal plan is designed to cover three main and two snack meals in your daily plan.

This plan is best accompanied with two snack meals (P1) as pre and post workout meals.

The best way to utilise a pre workout meal (P1) is to eat the Starch-Carbohydrates and Fats Pre workout and and the Protein as post workout.

MEAL PLANS

PERFORMANCE 1 (P1)

Best used as a snack meals 

Approximately;
Protein: 7g
Carbs: 9g
(Starch100%)
Fat: 1.5g

Approximately;
Calories: 100cal

PERFORMANCE 2 (P2)

Approximately;
Female: 40-55kg

Approximately;
Protein: 14g
Carbs: 18g
(Starch 75%, Fibrous Veg 25%)
Fat: 3g

Approximately;
Calories: 200cal

PERFORMANCE 3 (P3)

Approximately;
Female:
50-65kg
Male: Below 70kg

Approximately;
Protein: 21g
Carbs: 27g
(Starch/Fibrous Veg 75/25%)
Fat: 4.5g

Approximately;
Calories: 300cal

PERFORMANCE 4 (P4)

Approximately;
Female:
60-75kg
Male:
70-80kg

Approximately;
Protein:
28g
Carbs:
36g
(Starch/Fibrous Veg 75/25%)
Fat: 6g

Approximately;
Calories:
400cal

PERFORMANCE 5 (P5)

Approximately;
Female: 85kg+
Male: 80-90kg+

Approximately;
Protein: 35g
Carbs: 45g
(Starch/Fibrous Veg 75/25%)
Fat: 7.5g

Approximately;
Calories: 500cal


 

**Males 90kg+**
For males that require more macros, it is suggested to increase your snack Meals from a P1 to P2 for every 5kg of weight.
example
85kg=P5/P2/P5/P2/P5
90kg=P5/P3/P5/P3/P5
95kg=P5/P4/P5/P4/P5