Athletes who want to maintain muscle and lose body fat while dieting should consume 1.8 to 2.7 g protein per kilogram of body weight per day in addition to maintaining a moderate energy deficit of approximately 500 calories per day.

If the precompetition meal is consumed 2 hours before exercise, athletes should aim for approximately 1 g of carbohydrate per kilogram of body weight (49 g). If not adequately hydrated the athlete should sip on 0.1-0.17 oz of fluid per kilogram of body weight (4.9-8.33 oz)

When training for hypertrophy between 30 and 100 g of high glycemic carbohydrates should be consumed after muscle damaging exercise to reduce muscle protein breakdown. Older adults such as this man should consume 40 g or more of protein to maximally stimulate muscle protein synthesis after training.