Nutrition Program Design
Nutrition Program Design tests your ability to turn assessment data into a periodised plan: energy targets, macronutrient distribution, timing around sessions, and a defensible supplement shortlist.
Energy and body composition
- Keep energy availability at ≥30 kcal/kg fat-free mass/day to limit RED-S risk.
- Fat loss: a 300–500 kcal/day deficit aiming for ~0.25–1% body mass per week. Lean gain: a 300–500 kcal/day surplus at ~0.25–0.5% per week.
Timing
- 1–4 g/kg carbohydrate 1–4 h before exercise, with 0.25–0.3 g/kg protein.
- After training: ~0.25–0.3 g/kg protein plus 1–1.2 g/kg carbohydrate.
- During exercise: 30–60 g carbohydrate per hour for 1–2.5 h; up to 90 g/h using multiple transportable carbohydrates (for example 2:1 glucose–fructose) for longer events, rehearsed in training.
Supplements with reasonable evidence
- Creatine monohydrate 3–5 g/day; caffeine 3–6 mg/kg; beta-alanine 3.2–6.4 g/day; dietary nitrate ~6–13 mmol; sodium bicarbonate 0.2–0.3 g/kg.
- Choose third-party-tested products (NSF Certified for Sport, Informed Sport) and check the WADA Prohibited List.
Worked example
A 75 kg cyclist racing for 3 h targets 90 g carbohydrate per hour, or 270 g total, delivered as a 2:1 glucose–fructose drink plus gels, with ~700 mL fluid and ~500 mg sodium per hour. The plan is trialled on two long training rides first, because 90 g/h without gut training reliably causes GI distress.
Traps that cost marks
- Prescribing 90 g/h from a single carbohydrate source.
- Cutting calories without checking energy availability.
- Recommending supplements before food and fluid basics are solved.
- Copying an elite athlete's plan onto a recreational client.