5-Day Stage Race Fueling
About this meal
Day | Meal | Dish | Portion | kcal | Macros (P/C/F) S1 | Brk 3hr | Oats, banana, honey, eggs, OJ | 120 g + 1 + 30 g + 2 + 250 ml | 760 | 30/110/18 S1 | On-bike (4 hr) | Bottles + bars + gels | 3 L + 3 + 2 | 1440 | 12/320/14 S1 | Recovery | Smoothie: whey, banana, oats, milk, peanut butter | 30 g + 1 + 50 g + 300 ml + 20 g | 720 | 42/82/22 S1 | Dinner | Pasta, lean beef, marinara, parm, bread | 180 g + 180 g + 80 g + 2 sl | 1080 | 56/118/30 S1 | Snk | Yogurt + granola + berries | 250 g + 60 g | 460 | 28/56/10 S1 | Pre-bed | Casein + dark chocolate | 30 g + 20 g | 280 | 28/16/12 S2 | Brk | Pancakes + maple + eggs + bacon | 4 + 60 ml + 2 + 2 sl | 880 | 36/108/30 S2 | On-bike (4.5 hr) | Bottles + chews + gels + bar | 3.5 L + 90 g + 2 + 1 | 1620 | 14/360/12 S2 | Recovery | Choc milk + bagel + PB | 500 ml + 1 + 30 g | 740 | 28/96/22 S2 | Dinner
Why these macros matter
Hitting 180g of protein at 5000 kcal makes this an easy win for day-over-day recovery. The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.