re: Eating for performance/RP Strength Thread

For performance im going to go with RP and model something similar. You'll want to set up 5-6 meals with 35-40g protein each, 25% of your carbs with your preworkout meal, 15% as intra workout carbs, 35% post workout, then spread the rest out over the day, tapering them off at the day goes on. Keep fats 30% or lower of intake.

2300 cals
180g protein
76g fat
204g carb


Morning training:
Pre workout protein whey - 15g protein
Intra without carbs - 30g carbs
Post workout meal #1 - 15g protein, 71g carb, 5g fat
Meal #2 - 30g protein, 40g carb, 15g fat
Meal #3 - 30g protein, 30g carb, 15g fat
Meal #4 - 30g protein, 20g carb, 15g fat
Meal #5 - 30g protein, 10g carb, 15g fat
Meal #6 - 30g protein (recommend casein at night), 0g carb, 10g fat

If you prefer to train fasted just eliminate the pre workout shake and eat 30g protein at post workout meal. The numbers don't quite add up in this example but you get the idea.


Disclaimer: I'm not an expert in performance nutrition but I know my workouts felt fantastic while doing RP.