Optimizing Nutrition for Endurance Athletes: A Personalized Diet Plan

Question
I'm a female endurance athlete looking to devise a diet plan to cover my nutritional requirements for all the macronutrients. I'm 5ft 6" and 9 stone. My daily energy expenditure is approx 2200 kcal, excluding my training requirements My training regime consists of 2 strength sessions per week and 4 endurance sessions, with one days rest. For each session, what should my daily calorific intake be and how many grams of protein should my diet be providing.  Also, what percentage of energy should each of the macronutrients be providing me daily?

Answer
Hello,

I highly recommend that you read ADA's manual "Nutrition and athletic performance -- Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine" that can be found at: http://www.dietandbody.com/article1222.html

THE TRAINING DIET
http://www.dietandbody.com/article1231.html

Carbohydrates and Other Macronutrients: How Much?
http://www.bestlowcarbs.com/article1109.html

Nutrition For Active Adults
http://www.dietandbody.com/article1223.html

Energy Needs
http://dietandbody.com/article1225.html

Do You Need Supplements?
http://www.dietandbody.com/article1223.html

Water intake
http://www.dietandbody.com/article1229.html

Special Environmental Conditions
http://www.dietandbody.com/article1230.html

Vegetarian athlete
http://www.dietandbody.com/article1234.html

Tanya Zilberter