Meal plan · strength
Meal plan for strength
For strength you need energy for every hard session and recovery in between. The AI coach adds 200 kcal a day on top of what you burn (150 after 60) and puts carbohydrates before your workouts.
- A small surplus. +200 kcal a day: you get stronger without gaining much weight (important in weight-class sports).
- Energy before training. A meal with carbohydrates 1–3 hours before.
- Protein for recovery. 1.6–2.0 g per kilo a day.
Get your free program and plan How the AI coach meal plan works
Calculate your calories
The same rules as in the app. Nothing is saved: the calculation runs in the page.
Example training day
For a 75 kg man training 3 times a week. Weights are for cooked food; values are approximate.
Breakfast ~570 kcal
- 3-egg omelette
- 80 g wholegrain bread
- Half an avocado
Lunch ~750 kcal
- 180 g chicken breast
- 250 g boiled pasta with tomato sauce
- Salad
Before training ~380 kcal
- 50 g oats with 200 ml milk
- 1 banana
Dinner ~650 kcal
- 200 g grilled pork loin
- 300 g potatoes
- Vegetables with a spoon of oil
Evening ~190 kcal
- 200 g Greek yogurt
Total: about 2540 kcal, 170 g protein
What to choose
- Meat, fish, eggs, dairy
- Pasta, rice, potatoes, oats before hard sessions
- Fruit for quick energy
- Vegetables and legumes
- Water: even mild dehydration lowers strength
Common mistakes
- Hard training on an empty stomach.
- Too few carbohydrates: strength drops from the second week.
- Fast weight loss before a competition: you lose strength.
- No recovery meal after training.
The plan is a guideline and does not replace a doctor or dietitian. If you have diabetes, heart or kidney disease, are pregnant or breastfeeding, talk to your doctor first. For children and juniors, nutrition is set with the coach and the doctor, without weight-loss diets.
Frequently asked questions
How many calories for strength?
About 200 kcal above what you burn (150 after 60). The calculator above gives you the number from your data.
What should I eat before training?
2–3 hours before, a normal meal with carbohydrates and protein; an hour before, something light: a banana, oats, bread with honey.
Does creatine help strength?
Creatine monohydrate has the most research for strength, 3–5 g a day. It is optional; we do not recommend it under 18, and if you have a medical condition talk to your doctor first.
The full meal plan (training and rest days, two options for every meal, the shopping list) comes with the training program in the PlanSports subscription: 29 lei a month, first 7 days free.
Get your free program and plan
Meal plan by goal
Same calculation rules, different goal: see what changes in calories, protein and meals.