2,100–2,800 kcal, 1.8–2.2 g of protein per kilogram and pre- and post-workout meals.
5 meals, from 790 TRY a day
For athletes who want to build muscle or maintain performance, meal timing matters as much as extra calories. In the athlete plan, carbohydrate-focused pre-workout meals and protein-and-carbohydrate-balanced post-workout meals are prepared separately.
What the plan includes
- 4–5 meals a day with 2,100, 2,400 and 2,800 kcal options
- 1.8–2.2 g of protein per kilogram of body weight
- A low-fat carbohydrate meal eaten 90–120 minutes before training
- A fast-digesting protein-and-carbohydrate meal for the first two hours after training
The balance of chicken, fish and legumes
Protein sources are spread across the week: chicken breast, turkey, salmon, sea bass, eggs, chickpeas and lentils. Baking, steaming and grilling are preferred to frying. Optional creatine or protein powder suggestions are added to the plan by the dietitian; supplements are not sold by Öğünce.
For athletes in a competition period or a weight category, detailed calorie adjustment is made in a session with the dietitian.
Scope of service
- 4–5 meals, 2,100–2,800 kcal
- Pre- and post-workout meals
- 1.8–2.2 g protein per kilogram
- Dietitian session for competition-period adjustment
Muscle Gain and Athlete Plan — get a quote
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