Sport Climber Diet
About this meal
Day | Meal | Dish | Portion | kcal | Macros (P/C/F) 1 (project day) | Brk | Eggs, sourdough, avocado, fruit | 3 + 2 sl + 1/2 + 1 | 580 | 26/52/26 1 | Mid-AM | Greek yogurt + granola + berries | 200 g + 50 g + 100 g | 460 | 24/56/8 1 | Pre-climb | Banana + whey | 1 + 25 g | 240 | 26/30/2 1 | In-session | Dried fruit + chews + sport drink | 30 g + 4 + 500 ml | 360 | 0/86/0 1 | Post | Whey + bagel + jam | 25 g + 1 + 25 g | 460 | 32/86/3 1 | Dinner | Salmon, quinoa, roasted veg | 150 g + 100 g + 200 g | 540 | 36/40/22 1 | Pre-bed | Casein + walnuts | 25 g + 15 g | 220 | 24/4/12 2 (training board) | Brk | Oats, milk, banana, almond butter | 60 g + 250 ml + 1 + 15 g | 480 | 18/64/18 2 | Lunch | Chicken bowl, rice, edamame, slaw | 130 g + 100 g + 80 g | 480 | 36/56/14 2 | Pre-train | Rice cake + jam + whey | 3 + 25 g + 25 g | 280 | 26/40/2 2 | P
Why these macros matter
Hitting 140g of protein at 2550 kcal makes this an easy win for power-to-weight + 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.