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COVID-19 Nutrition Guide – Meal Planning Part 2

by Jordan Sullivan - Head of Nutrition Services – thefightdietitian.com April 21, 2020 1 min read

COVID-19 Nutrition Guide – Meal Planning Part 2

During this time it is easy to lose routine and this can lead to losing progress with your Nutrition. Here is a simple meal planning guide based on your training Rate of Perceived Exertion (RPE).

No Training/Light Training session - RPE <5

Focus on having plenty of plants to increase fibre and protein for satiation and to preserve muscle. Utilise healthy fats to ensure you are meeting caloric needs.

COVID-19 Nutrition Guide – Macronutrients Part 1 Carbohydrates

Moderate Training Session - RPE 6-7

Focus on having plenty of plants to increase fibre and a good amount of protein to preserve muscle. Include complex carbohydrates at this meal to promote recovery and utilise an oil based dressing or sauce to obtain your fats.

COVID-19 Nutrition Guide – Macronutrients Part 1 Carbohydrates

Hard Training Session - RPE 8-10

Focus on restoring the carbohydrates were lost during training with complex and simple sources. A good source of protein is important to preserve muscle. Use fats sparingly.

COVID-19 Nutrition Guide – Macronutrients Part 1 Carbohydrates

Read: https://engageind.com/blogs/articles/covid19-nutrition-guide-macronutrients-part-1

Follow along with this series as I detail the next strategy in meal prepping that can help you keep your nutrition in good condition during this time of isolation.


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