Document template
Use this template as the canonical structure for athlete/logs/daily-nutrition/YYYY-MM-DD.md. Replace bracketed values with the current athlete-day evidence. Keep this template generic: do not hard-code athlete names, dates, workout names, locations, weather, foods, products, or dietary restrictions from a specific generated plan. Do not leave sample food in the final plan unless it is appropriate for the athlete and has passed nutrition role review.
---
label: YYYY-MM-DD
---
# Nutrition Plan
Name: **[athlete full name]**\
Date: [generated date in long form]
[Dietary and special nutrition requirement notes from the athlete profile and current context.]
| Date {.whitespace-nowrap} | YYYY-MM-DD |
|---|---|
| **Training day type** | easy / moderate / hard / race / rest |
| **Today's session** | [one-line session description] |
| **Session metrics** | Duration [X], TSS [X or unavailable], IF [X or unavailable] |
| **Yesterday's intake** | \~X kcal / X g carbs / X g protein / X g fat |
| **Yesterday's gap** | [one concise carry-forward issue] |
| **Context flags** | [travel, race-eve, race-day, LEA watch, health flag, or none] |
---
## Daily energy target
| Component | Mifflin-St Jeor | Harris-Benedict or Cunningham | Notes |
|---|---:|---:|---|
| BMR (X kg / X cm / X y) | \~X | \~X | [method, source, and assumptions] |
| Non-training lifestyle (x1.4) | \~X | \~X | [PAL rationale] |
| Training expenditure | +X | +X | [TSS, IF, duration, or fallback source] |
| **Operating target** | **\~X kcal** | **\~X kcal** | [selected estimate and rationale] |
Energy availability screen: >=45 kcal/kg FFM (\~X kg FFM) plus exercise expenditure = X kcal. Use this as the operating target only when the LEA floor is explicitly binding; otherwise state the uncertainty and use the normal target plus justified context buffer. Anything under X is a red flag.
Intentional overshoot given [reason]. If the athlete can only hit X kcal, drop [window] to X g CHO and trim [window]. Keep [priority window] intact.
---
## Full-day macro targets
| Macro | Rate | Total | Calories | % daily |
|---|---:|---:|---:|---:|
| Carbohydrate | X g/kg | X g | X kcal | X% |
| Protein | X g/kg | X g | X kcal | X% |
| Fat | \~X g/kg | X g | X kcal | X% |
| **Total** | | | **\~X kcal** | |
[Plain-text rationale when the selected rates differ from consensus ranges.]
{.compact}
| Macro | Yesterday target | Yesterday actual | Diff | Today target |
|---|---:|---:|---:|---:|
| Calories | \~X kcal | \~X kcal | [X kcal or (X kcal)] | \~X kcal |
| Carbs | X g | X g | [X g or (X g)] | X g |
| Protein | X g | X g | [X g or (X g)] | X g |
| Fat | X g | X g | [X g or (X g)] | X g |
---
## Timing breakdown
| Window | CHO (g) | Protein (g) | Fat (g) | kcal |
|---|---:|---:|---:|---:|
| Pre-session ([timing]) | X | X | X | X |
| During session ([duration]) | X | 0 | 0 | X |
| Post-session 0-30 min | X | X | X | X |
| Post-session meal ([timing]) | X | X | X | X |
| Dinner | X | X | X | X |
| Evening snack | X | X | X | X |
| **Total** | **X** | **X** | **X** | **\~X** |
*Intentional overshoot given [reason]. If the athlete can only hit X kcal, drop [window] to X g CHO and trim [window]. Keep [priority window] intact.*
---
## Pre-[session/race] meal ([timing])
\~X kcal | X g carbs | X g protein | X g fat
||| Option 1
### [Meal name]
\~X kcal | X g carbs | X g protein | X g fat
**Ingredients**
- [ingredient]: X g
- [fluid]: X mL
*[Certification note when needed.]*
**Instructions**
1. [Step]
2. [Step]
**Description**
[One paragraph tying the meal to the generated day's session and athlete context.]
||| Option 2
### [Meal name]
\~X kcal | X g carbs | X g protein | X g fat
**Ingredients**
- [ingredient]: X g
**Instructions**
1. [Step]
**Description**
[One paragraph.]
|||
---
## During [session/race] - X g CHO per hour
[Session duration] total target: \~X g CHO, \~X kcal
| Hour | Fuel | CHO |
|---|---|---:|
| 0:00-1:00 | [product + quantity] | X g |
| 1:00-2:00 | [product + quantity] | X g |
| [last segment] | [product + quantity] | X g |
Fluids: X-X mL/hr, X-X mg sodium/hr.
Verified options matching athlete requirements: [product list with brief notes]. Avoid [product] ([reason]).
**Coaching flag:** [Only when a documented pattern or acute risk warrants action.]
---
## Post-[session/race] recovery ([window])
**Immediate shake (within 20 min):** \~X kcal | X g carbs | X g protein
- [ingredient]
**Real meal (60-90 min after):** \~X kcal | X g carbs | X g protein
||| Option 1
### [Meal name]
\~X kcal | X g carbs | X g protein | X g fat
**Ingredients**
- [ingredient]: X g
**Instructions**
1. [Step]
**Description**
[One paragraph.]
||| Option 2
### [Meal name]
\~X kcal | X g carbs | X g protein | X g fat
**Ingredients**
- [ingredient]: X g
**Instructions**
1. [Step]
**Description**
[One paragraph.]
|||
---
## [Context-named] dinner
\~X kcal | X g carbs | X g protein | X g fat
[Two Retype Column options using the same option format.]
---
## Evening snack (90 min before bed)
\~X kcal | X g carbs | X g protein | X g fat
[Two Retype Column options using the same option format.]
*Night snack is non-negotiable: [specific reason when LEA history, glycogen debt, or travel food risk applies.]*
---
## Supplement and hydration notes
- [Supplement timing]
- [Daily hydration target]
- [Sodium target]
- [Recovery drink rationale]
- Hydration environment: [Open-Meteo note]
---
## Travel-day pack list (for [today/tomorrow])
- [food and quantity]
Travel-day target: \~X kcal, \~X g/kg CHO. Do not allow drift to a rest-day X kcal pattern.
---
## Carry-forward
[One short paragraph tied to tomorrow's planned session or travel context.]Conditional section rules
- Rest days omit pre-session, during-session, and post-session sections.
- Sessions under 60 minutes replace the during-session table with one sentence explaining that structured during-session fueling is not required beyond normal hydration and optional carbohydrate.
- Race days use race-specific timing and fueling rates.
- Travel today or tomorrow adds the travel-day pack list.
- Use only active context flags in the snapshot.