Pre-FTP Test Nutrition
About this meal
Day | Meal | Dish | Portion | kcal | Macros (P/C/F) -1 | Brk | Oats, milk, banana, honey | 80 g + 250 ml + 1 + 20 g | 540 | 22/82/8 -1 | Lunch | Rice, chicken, edamame, soy | 250 g + 150 g + 80 g | 680 | 44/76/16 -1 | Snk | Bagel + jam + sport drink | 1 + 30 g + 350 ml | 460 | 12/100/2 -1 | Dinner | Pasta marinara, parm, white bread | 150 g + 60 g + 1 sl | 700 | 28/118/14 -1 | Pre-bed | Toast + honey + chamomile | 2 + 30 g | 280 | 6/60/2 0 test | Brk 3 hr pre | Oats + banana + honey + skim milk | 80 g + 1 + 30 g + 250 ml | 580 | 18/110/6 0 | 30 min pre | Sport drink + caf gel | 250 ml + 1 | 160 | 0/40/0 0 | Warm-up (20 min) | Sip water | 200 ml | 0 | 0/0/0 0 | 5 min between block | Sport drink | 200 ml | 50 | 0/12/0 0 | 0:15 post | Choc milk + banana | 500 ml + 1 | 380 | 22/62/8 0 | Lunch | Rice bowl, salmon, edamame, soy | 250 g + 150 g
Why these macros matter
Hitting 130g of protein at 2700 kcal makes this an easy win for maximum 20-min power. 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.