Lane 1Running
Nutrition written around your weekly mileage, tempo days and race calendar. In person in Antalya or online.
A marathon runner and a weightlifter of the same weight do not need the same plate. We start with the sport itself: duration, intensity, sweat, training time.
Carbohydrate needs rise clearly with mileage. Long-run days, tempo days and rest days need different plates; in-race fuelling is rehearsed in training months ahead.
For muscle gain, how protein is spread through the day matters as much as the amount. Carbohydrate needs are lower than in endurance sports but not skipped on heavy days.
Football, basketball, volleyball: intermittent high intensity. Match-day routine, recovery in two-match weeks and away days are at the centre of the plan.
Early-morning sessions and not noticing sweat in water are two common problems for swimmers. A small pre-training meal and a fluid plan despite the water are needed.
Long rides and three-sport training weeks demand a lot of energy. Eating on the bike is possible, so in-race fuelling is easiest to practise here.
Four ways of working; each one fits a training calendar. The number on the card works like a race bib: it is your file.
Enter your weight, training time and goal to see approximate energy, protein, carbohydrate, fat and fluid needs for a training day and a rest day. For information only, not a personal plan.
A day for an athlete who trains at 18:00. Zero is the moment training starts; the cards come before and after it.
−10:0008:00 · start of the day
The first share of protein spread through the day; starts filling carbohydrate stores for the evening session.
−03:003 hours before
1–4 g of carbohydrate per kilo 1–4 hours before training; fat and fibre kept moderate so the stomach is comfortable.
−01:1560–90 min before
Easily digested carbohydrate. Nothing new; if your stomach is sensitive, water instead of ayran.
00:0000:00 · go
Water is usually enough under one hour. In longer sessions 30–60 g of carbohydrate per hour supports performance.
+01:4530 min after finishing
About 0.3 g protein and 1 g carbohydrate per kilo; fluid lost is calculated by weighing and replaced.
+03:3021:30 · end of the day
The day's last share of protein and vegetables; heavy fatty meals before sleep are avoided.
Amounts are an example for a moderate 60–90 minute session. They are personalised in the consultation for stomach comfort, training time and sport.
Instead of a single number on the scale: fat and fat-free mass, body water and how they change over time. Measured with a bioelectrical impedance device under the same conditions each time.
Before the measurement: no food for 3 hours, no hard training for 12 hours, same time of day and after using the toilet. Not done with a pacemaker, metal implants or during pregnancy.
Body composition serviceBar length is the package length. There is no checkout: you apply and we decide together in the intro call whether it fits.
For nine years I have asked athletes on the track, in the gym and on the pitch the same question: what fuel are you doing this session on?
After studying Nutrition and Dietetics at Akdeniz University I specialised in sports nutrition. In Antalya I work in person and online with athletes of every level, from amateur runners to professional team players.
Team nutrition is not the sum of individual plans: the canteen menu, away days, post-match recovery and young players' school days are planned on the same sheet.
November 1, 20266 min read
How to work out your daily protein needs by body weight, split them across meals and cover them with eggs, yoghurt, lentils, chicken and fish, with a sample plan for a 70 kg runner.
October 23, 20265 min read
In a free intro call we talk about your training calendar and goal; I tell you plainly which service fits, or that you do not need one.
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