Adequate caloric intake to balance caloric expenditure of training and competition in excess of normal living while maintaining desired body composition or competition weight​

• 10-35% protein (1.2-2g/per kg)

• 20-35% fat (0.8-1.0g/per kg)

• 58-68% carbohydrate (8-10g/kg)

• DRI/RDA for vitamins & minerals

• Fluids adequate to prevent dehydration:2700-3700mL of drinking water per day

• 0.1-0.2oz/kg 2 hours prior to exercise;as during exercise, 1.5L postexercise for each kg of body weight lost