OCSC
Nutrition Hub
Orange County SC · Performance Nutrition · 2026
⚡ Your Info — Fill This In First
⏱ Pre-Training Meal Builder
⚡ During Training
🔄 Post-Training Meal Builder
☀️ All-Day Meal Builder
⏱ Pre-Training
Focus on carbs + moderate protein. Target: 1 g carb/kg × hours before training.
Pre-training carb target: — g
⚡ During Training
Fast carbs only. 30–60 g/hr. Low fiber, low fat. Sip Gatorade or eat dates/fruit snacks throughout.
During-session carb target: — g total
🔄 Post-Training Recovery
Target 0.25 g protein/kg + 1.0–1.2 g carb/kg/hr every hour for 4 hours.
Per-hour carb target: — g/hr | Protein dose: — g
☀️ All-Day Eating
Build balanced meals across the day. Spread protein across 4–5 occasions. Hit your daily carb and calorie targets with real food.
A good rule of thumb: ½ plate carbs (rice, pasta, bread) + ½ plate protein (chicken, beef, eggs) + ½ plate fruit & veggies, with a small addition of healthy fats (peanut butter, olive oil, avocado).
💡 Liquid carbs count! Gatorade, juice, honey, jelly, and smoothies all contribute to your daily carb total.