The International Society of Sports Nutrition (ISSN) recommends that protein intakes for people who regularly engage in physical activity should be between 1.4g-2g per kg of bodyweight per day (g/kg/day). For people who are involved in regular physical training or resistance training it is recommended that a figure closer to 2g/kg/day is used.

The Performance Nutrition Calculator available here will calculate your macros for you based on your personal details and your goals.

The meal plans are fully customisable so you can choose a plan and edit to suit your needs and goals. To begin with you can choose a plan that best suits your preferences. Make sure to check out the How To section to fully understand how to change meal plans to suit your needs.

An exercise day refers to any day where you partake in low to moderate levels of physical activity. An example of this would be an activity where you are able to chat and talk with relative ease without running out of breath. For some athletes low to moderate levels of exercise would refer to any activity which is roughly 50% – 70% of maximum heart rate (HR). Maximum HR can be calculated by subtracting your age from 220. This blog may also be helpful to understand different exercise intensities.

Intensive exercise refers to any physical activity where you cannot say more than a few words without running out of breath. Any example of this would be high-intensity interval training or circuits. For some athletes intensive exercise would refer to anything that is at 70% or above of your maximum heart rate (HR). Maximum HR can be calculated by subtracting your age from 220. This blog may also be helpful to understand different exercise intensities.

A rest day can be described as a day that people still do the recommended amount of physical activity but there is no structured exercise workout or training session.This is a day which allows your body and mind to recover in order to prepare you for exercise days. On a rest day you may include active recovery like yoga / mobility or a walk or similar.

A recovery meal is a meal which is eaten after exercise in order to help our body replenish energy stores and repair muscle. A recovery meal will usually contain a source of carbohydrate and some protein. Within the recipe page you can select ‘Recovery’ from the ‘Nutrition Goal’ drop-down options in order to view appropriate Recovery recipes.

Within the recipe page you can select ‘Low Calorie’ from the ‘Nutrition Goal’ drop-down options. This will enable you to see recipes which contain lower calories. Remember that ‘fat loss’ will occur where your energy intake is lower than your overall energy output. You can calculate calorie requirements for fat loss using the Performance Nutrition Calculator. This blog will help you understand calorie requirements and what your post-workout food should look like based on your activity levels and goal.

Within the recipe page you can select ‘Muscle Gain’ from the ‘Nutrition Goal’ drop-down options. You can calculate calorie requirements for building muscle mass using the Performance Nutrition Calculator.

Within the recipe page there are a number of options such as ‘Pre-Performance’, ‘Carb Loading’, ‘High Carbohydrate’ and ‘Recovery’ from the ‘Nutrition Goal’ drop-down options.

This blog will help you to determine what calorie target will be most suited to your individual goal and also outlines the pros and cons associated with each option.

Often people can underestimate the amount of energy they need on a daily basis, particularly athletes and people who are regularly physically active. This blog  will help you to understand energy balance and calorie needs and this will provide you with more detail in relation to understanding the importance of adequate calories in the context of Performance Nutrition.

Yes.Within your Meal Plan and below each meal (breakfast, lunch, dinner and snacks) there is an option to ‘Add Item’. Within this you have a drop-down box which allows you to select ‘Add Custom Recipe’.

In most cases you can leave ingredients out or swap them for other ingredients. However, in some recipes, swapping or leaving the ingredient out may impact how the recipe binds or comes together. For example, whey protein is needed to bind protein bars or balls. Simple swaps like seeds for needs are straightforward or if you do not like the taste of an ingredient it usually can just be excluded. Please note that large changes in ingredients will impact the nutrition values of the meal.

All meal plans should be used as a guide and if there is no specific meal plan for the calories allocated to you then you should choose the nearest meal plan to those calories. For example, if you are allocated 1700 calories then the nearest plan to that would be the 1800 calorie meal plan.

Yes. Your overall calorie intake throughout the week is the main thing to be mindful of. The meal plans should be used as a guide only and within the context of exercise.

It can be more difficult to lose body fat and maintain lean muscle mass at the same time. However, keeping protein intake high (~2g per kg of body weight) and choosing the ‘body recomposition 10%’ option in the ‘Your Goal’ drop-down box on the calculator is a what we recommend. This will allow you to lose body fat and maintain as much lean body mass as possible in a sustainable and realistic time frame.

Once you have calculated your needs on the calculator we would recommend browsing the Meal Plan section of the website and selecting a plan which fits your calorie needs and which looks appealing to you. You can save the meal plans by clicking ‘Save to My Plans’ and access these through ‘My Account’ whenever you wish. We have a wide range of meal plan options for different calorie requirements. If you do not find a meal plan which exactly fits your needs we recommend choosing the closest meal plan option and adding or removing some items (such as a snack).