Recommendations

Caloric Intake

Optimal fueling is critical for safety and sports performance. Athletes expend a lot of energy during the training cycle, so replenishment is essential.

To calculate the athletes' daily caloric intake, please visit Harris-Benedict Calculator (Total Daily Energy Expenditure). When you are in full training mode, your activity level during training days will be "very active" so multiply the total daily expenditure by 1.725.

When training sessions are in the morning it may be difficult to ingest a full meal before training. As a result, focus on getting well-hydrated and fuelled the evening before training sessions.

  • Do not eat large meals within 2-3 hours of training. 

  • Snacks are allowed within 30-60 minutes before training. 

  • You can walk with snacks for in-session fuelling.  

Hydration

Optimal hydration is of critical importance. Please ensure that your Athlete is ingesting fluids that amount to half their body weight in ounces per day. For example, Athlete =100lbs | Athlete drinks a minimum of 50 ounces per day. Athletes will be encouraged to bring water and sports drinks for in-session fueling. 

Health & Safety

The athletes' safety is our #1 priority! 

If your athlete experiences discomfort, pain, or any sub-optimal response to our training, please consult your sports scientist. 

Please remember, these are recommendations only. This does not replace advice from your registered medical practitioner.