The document provides nutrition guidelines and calorie intake recommendations for three individuals (Andy, Mark, Russell) on a 4-week strength training program. It details their basic stats, recommended daily calorie and macronutrient intake to provide enough fuel and protein for exercise and muscle growth. Examples of foods and portions are given for carbohydrates, proteins and fats. Nutritional supplementation products from Lucozade Sport are also recommended before and after exercise to aid in recovery.

1. The Strength Challengers Nutrition
Programme - weeks 1-4
Basic stats
Weight Height Age
Andy Lloyd 74.4 178 27
Mark Bown 75.5 170 35
Russell Hookings 69.9 180 26
Recommended calorie intake
Andy: 2,464kcal per day, 400g of CHO, 123g PRO, and 41g of FAT
Mark: 2,354kcal per day, 383g of CHO, 118g PRO, and 39g of FAT
Russell: 2,402kcal per day, 390g of CHO, 120g PRO, and 40g of FAT

2. General guidelines
For the first 4 week of their training plans, the information above provides
the calorific intake required by each of the Strength Challengers – Andy, Mark
and Russell. The aim of this plan is to provide them with an essential 65% car-
bohydrate (CHO), 20% protein (PRO) and 15% fat diet. To provide them with
enough fuel for exercise, enough protein for muscle growth and recovery, and
minimal but enough essential fat. Each amount is the daily intake required of
the three macronutrients (carbohydrate, protein and fat).
Andy, should aim to ingest 2,464 kcal in order to be provided with enough fuel
for exercise and recovery. This has been split between CHO (1601 kcal, 400
g), PRO (493 kcal, 123 g), and FAT (370 kcal, 41 g). Mark, should aim to ingest
2,354 kcal in order to be provided with enough fuel for exercise and recovery.
This has been split between CHO (1530 kcal, 383 g), PRO (471 kcal, 118 g), and
FAT (353 kcal, 39 g). And Russell, should aim to ingest 2,402 kcal. This has
been split between CHO (1,561 kcal, 390 g), PRO (480 kcal, 120 g), and FAT
(360 kcal, 40 g). They should aim to consume this everyday with particular at-
tention to post exercise intake. Within 90 minutes after exercise they should
aim to consume 70 g of CHO and 20 g PRO. This is when metabolism is at its
highest and muscle resysnthesis at its best.
It is also important that they pay attention to fuelling their training; they
should ensure that they have had at least 70 g of CHO within the 4 hours be-
fore exercise. With regard to the rest of their intake they should aim to graze
throughout the day. Trying not to have particularly large meals, it is better to
have several small meals, spacing their food grazing evenly across the day.
Staying well hydrated is also important; they should aim to drink 2 L of fluid
per day with a greater emphasis before, during and after exercise. During the
endurance sessions they should aim to replace the fluid lost through sweat.
This can be determined through a pre and post weighing, the weight lost will
be the fluid lost as sweat. 1 kg of weight equates to 1 L of sweat, and therefore
1 L of fluid is required. In addition, immediately after these sessions they
should aim to drink 1.5 times the amount they’ve lost as sweat. So if you have
lost 1 kg or 1 L of sweat then you need to drink 1.5 L of fluid for replenishment.

3. Possible food sources
Amount g or ml. CHO Protein Fat
Apple 100 12 0 0
Orange 160 14 2 0
Banana 100 23 1 0
Broccoli 85 1 3 1
Carrots 60 3 0 0
Potato boiled 175 30 3 0
Potato baked 180 57 7 0
Pasta boiled 200 64 13 3
Rice boiled 180 58 5 2
Cheddar cheese 40 0 10 14
Skimmed milk 200 10 6 0
Whole yoghurt 150 12 9 5
Cornflakes 30 26 2 0
Muesli 50 33 6 4
Baked beans 135 20 6 0
Lentils boiled 40 7 3 0
Chick peas 35 6 3 1
Bagel 70 39 1 7
Brown bread average 36 16 3 1
Crumpet 40 15 2 0
Jaffa cake 13 9 0 1
Egg, whole, raw 61 0 8 7
Chicken breast grilled 130 0 42 3
Salmon grilled 82 0 20 11
Tuna, canned in brine 100 0 24 1
Peanuts 13 2 3 6
Cashews 10 2 2 5
Honey 17 13 0 0
Marmalade 15 10 0 0
Mayonnaise 30 1 0 23
Butter 10 0 1 8
Margarine 10 0 0 8
Olive Oil 11 0 0 11

4. Nutritional supplementation
A well balanced diet should be the challengers first priority but Lucozade
Sport products will help get the correct nutritional needs at the right time.
Lucozade Sport products:
➢ Recovery Drink (25 g CHO, 10 g PRO)
➢ Recovery Bar (27 g CHO, 14 g PRO)
➢ Protein Shake (20 g PRO)
➢ Protein Bar (38.5 g CHO, 20 g PRO, 8 g FAT)
When to use the products – the products are excellent to use at any time but
specifically useful before and/or immediately post exercise. Either bar could
be used post exercise to start the recovery process followed by a well bal-
anced meal. Alternatively a bar could be used in the 4 hours prior to exer-
cise to ensure that the challengers are fuelled for exercise. They can use the
shakes in the same way although a high protein shake helps beat off the hun-
ger if you were to have it as a mid morning snack.
For the first few weeks the challengers will get into the routine of using the
products before but more importantly after exercise to aid with their recov-
ery process. Protein post exercise is the best time for maximum muscle repair
and recovery. This will also help them prepare for the next session.
During exercise, they will aim to just drink water in their weight sessions but
may use Lucozade Sport Body in their endurance session if they go on longer
than 60 minutes. This will ensure that they will get the maximum out of the
session and not become fuel depleted.