Half Ironman 70.3 — 3500 kcal
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Try NYUS free on Android🎯 Build To 5-6 Hr Race🍽️ Continental🥗 Non_veg🔥 3500 kcal💪 175g protein
About this meal
| Day | Meal | Dish | Portion | kcal | Macros (P/C/F) |
|---|---|---|---|---|---|
| 1 brick | Brk | Oats, milk, banana, almond butter | 120 g + 300 ml + 1 + 25 g | 720 | 26/96/22 |
| 1 | Bike (3 hr) | Bottle mix + 2 bars + 1 gel | 1.5 L + 2 + 1 | 720 | 8/170/8 |
| 1 | Run (45 min) | 1 gel + sip water | 1 + 250 ml | 100 | 0/25/0 |
| 1 | Post | Choc milk + bagel + PB | 500 ml + 1 + 30 g | 720 | 26/96/22 |
| 1 | Dinner | Pasta, ground turkey, marinara, parm | 150 g + 150 g + 60 g | 760 | 46/96/20 |
| 1 | Pre-bed | Casein + tart cherry juice | 30 g + 240 ml | 280 | 28/40/2 |
| 2 (key run) | Brk | Eggs, sourdough, avocado, fruit | 3 + 2 sl + 1/2 + 1 | 620 | 26/52/30 |
| 2 | Pre-run | Toast + honey + espresso | 2 + 30 g | 280 | 6/52/4 |
| 2 | Run (90 min) | 2 gels + sport drink | 2 + 500 ml | 280 | 0/70/0 |
| 2 | Post | Whey + banana + oat milk + oats | 30 g + 1 + 250 ml + 50 g | 540 | 36/72/12 |
| 2 | Lunch | Rice |
Why these macros matter
Hitting 175g of protein at 3500 kcal makes this an easy win for build to 5-6 hr race. 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.