Hi,
I just started on CAD yesterday, and look forward to seeing some of the results that you all have had...great work!

Anyway, I'm in Masters swimming, 2-4 times per week.
Training is either 8 pm or 9pm, depending on the day.
We train for one hour, do approx 60-80 x 25 m lengths.
I burn approx 650 calories for my weight.
Here is what is recommended for nutrient requirments:
Breakfast
Lunch
Late afternoon snack - 60 g Carbohydrate
No Dinner
30 min before - Sport Drink, 500 mls ~ 6-9% carbohydrate, 30 g
Immediately after - Fluid/ Water 600 mls
Within 15 minutes after - 60 g Carbohydrate, 20 g Protein

So, I'm thinking of doing my Complementary Meals as Breakfast and Lunch, and my Reward meal as the "within 15 min" -
But that still leaves a 60 g afternoon snack and 30 g pre-swim drink.

Help!

What would you suggest....I am soooo confused...smile

Regards, and thanks in advance for any input you may have!

Suzan