Background Information

This sample meal plan will be for one of my female physique athletes who is currently in a maintenance phase. She is 5 foot 2 inches and weighs 130 lbs with a TDEE of about 1700 calories which is her caloric intake for now. As for her macro nutrient breakdown, protein will be set to 1 g/kg/day and fats will be at 0.65 g/kg/day with carbohydrates filling in the remaining calories. This leads to final tally of 130 grams of protein, 38 grams of fat, and 210 grams of carbs which ends up being 1702 calories. Most important factor for nutrition timing would be  to make sure that she is receiving enough carbs pre and post workout, so ill be giving her 30% of her total carbohydrate intake both before and after. Protein will be distributed between all 4 of her meals and fats will be mostly distributed between her non workout meals.

Her supplements will be as below:

- Creatine which has been shown to increase power output, anaerobic exercise capacity and fatigue resistance. She will be taking 3 grams every day post-workout

- Beta-alanine as it will enhance her muscular endurance and improve her high intenisty cardiovascular performance as it is an acid buffer in the body and is used to eliminate H+ ions that accumulate and cause fatigue. She will be take 3 grams of beta-alanine before each exercise session.

- Fish oil will be used in order to ensure she is receive a balanced ratio of omega 3s and 6s which has been shown to reduce triglycerides and increase HDLs. Depending on the brand she uses she will take enough to equal 2-3 grams of combined EPA and DHA

Meal Plan:

Totals: 129 Protein, 38 Fat, 213 Carbs, 1710 calories

Notes: Meal 2 is  her pre-workout meal, Meal 3 is pos-tworkout shake, and Meal 4 is her post-workout meal.

Citations:

MyFitnessPal

https://examine.com/supplements/creatine/

https://examine.com/supplements/beta-alanine/

https://examine.com/supplements/fish-oil/