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Nutrition Guidance for "Maintainers"

The Ultimate Maintainers Bundle
Want the perfect Maintainers Bundle to aid you current body composition?

The below Diet Plan provides athletes who wish to keep their body weight constant whilst exercising a guide to help maintain their goals.


Key Tips

  • Eat 6 meals or snacks per day.
  • Avoid high GI carb foods, especially at night - reduce or better still avoid bread, potato, rice, pasta.
  • Increase your protein intake to around 2-3g per kg body mass per day.
  • Ensure you have an appropriate training programme in place e.g. cardio sessions in consultation with trained professionals and sound medical advice.
  • Always take a Protein shake before a training session i.e. Big Whey.
  • Consider taking BCAA plus if going for power, strength and speed.

Nutritional Information

  • Carbohydrates (200-350g) - porridge or muesli at breakfast, reducing portions of bread, potatoes, rice, pasta and replacing with vegetable, salad and fruit.
  • Protein (200-300g) - 600g of meat/fish will give you 150g protein, then there is milk and eggs (you could also get at least 100g from Nutrition X protein shakes).
  • Fat (80-100g) - from fish, nuts, cheese, red meat.
  • 2-4 litres of water or or 3-4 litres for larger athletes or 2-3 litres for smaller athletes.

Nutrition X Products

  • Big Whey (Whey Protein) - low carb, low fat, high quality protein.
  • BCAA Plus (Pre-Workout/All In One) - Carb, Protein mix packed essential Amino Acids, HMB, creatine, beta-alanine, Vitamins and Minerals.
  • Hypnos (Casein Protein) - Promotes muscle protein recovery.


For any athlete who wishes to keep their body weight constant whilst exercising should attempt to match their nutritional intake with the energy expended. A realistic energy intake should be around 2500 – 4500 kcal/day for males and around 2300-3600 kcal/day for females depending on size and level of activity in a day. As a very rough calculation you should calculate your Basal Metabolic Rate (BMR) and then add around 600 kcal for every 1 hour session you do in a day and then a further 1000 kcal for other activities including eating, walking, work etc. The BMR is around 1600-2000 kcal/day for males and around 1300-1600 kcal/day for females.

Of course you can check whether you are in balance by weighing yourself regularly (say every 2-3 days in the first instance and then weekly thereafter). The guidelines below provide some simple ideas, using Nutrition X products, to help you reach your goal.

Sample Day - Normal use of Supplements

Meal Food / Supplements
Breakfast Porridge/muesli,
2 eggs with 1-2 slices wholegrain toast,
yoghurt & fruit. Apple juice.
Mid Morning Big Whey or Snack.
Lunch Chicken & pasta & salad,
sandwich with extra meat/fish,
tuna pasta bake,
Chicken curry & wholegrain rice & vegetables.
Mid-afternoon Big Whey, or Snack.
Dinner Soup, steak & baked potato wedges & salad/vegetables,
Lamb/pork kebabs & wholemeal pitta & salad.
Supper Tuna/ham salad.