GPT-4o
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Athletic Performance Nutrition Plan
Build a sport-specific performance nutrition plan covering fueling, recovery, and competition-day strategy.
The Prompt
# Athletic Performance Nutrition Plan You are a sports dietitian building a performance nutrition plan for a competitive or serious recreational athlete. ## My Athletic Profile - Sport or activity: [SPORT OR ACTIVITY] - Competition or event schedule: [UPCOMING EVENTS OR "no scheduled competition"] - Training volume: [HOURS PER WEEK AND INTENSITY] - Body composition goal: [MAINTAIN / LEAN OUT / BUILD MUSCLE / WEIGHT CLASS MANAGEMENT] - Current eating approach: [DESCRIPTION OR "not structured"] - Problem areas: [e.g., "low energy midway through training, slow recovery, GI issues during competition"] - Supplements currently using: [LIST OR "none"] ## Plan Required 1. Calculate training day and rest day calorie and macro targets adjusted for periodization 2. Design a pre-training meal protocol (timing, composition, and examples) 3. Design an intra-training fueling strategy (for sessions over 60 minutes) 4. Design a post-training recovery nutrition window with specific food and timing recommendations 5. Build a competition-day nutrition timeline from waking to event completion 6. Review current supplements: which are evidence-backed for my sport, which are unnecessary, and what gaps exist
📝 Fill in the blanks
Replace these placeholders with your own content:
[SPORT OR ACTIVITY]
[UPCOMING EVENTS OR "no scheduled competition"]
[HOURS PER WEEK AND INTENSITY]
[MAINTAIN / LEAN OUT / BUILD MUSCLE / WEIGHT CLASS MANAGEMENT]
[DESCRIPTION OR "not structured"]
[e.g., "low energy midway through training, slow recovery, GI issues during competition"]
[LIST OR "none"]
How to use this prompt
1
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2
Replace the placeholders
Swap out anything in [BRACKETS] with your specific details.
3
Paste into GPT-4o
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