Sources for Recommendations
Purpose
CarboPlanner is a digital tool developed to help athletes optimize their meal plans. The system includes guides and recommendations to structure your diet with the goal of improving your performance and physical development as an athlete. Our content and recommendations are based on well-documented nutritional principles; however, the app does not replace diagnosis, advice, prevention, or treatment related to any disease or condition (CarboPlanner is not a medical entity or app). Please consult a doctor or healthcare professional for professional advice and treatment before making any medical decisions.
Disclaimer
Not a Replacement for Medical Advice
The content in CarboPlanner is not intended to serve as medical diagnosis or treatment advice. You should always seek professional advice from a doctor, dietitian, or other qualified healthcare professional.
Individual Factors
Since nutritional needs can vary individually, we recommend that you consider your own health conditions, allergies, and personal goals before following the recommendations in the app.
User Responsibility
The use of CarboPlanner is at your own risk. The developers of CarboPlanner take no responsibility for injuries or losses resulting from the use of the app.
CarboPlanner – Nutrition and Macro Distribution with Sources
CarboPlanner is built on scientific publications and recognized guidelines for sports nutrition. Below are some of the key sources:
2. Basic "Sports Diet"
Macronutrient Distribution:
- Carbohydrates: 45–60%
- Protein: 15–25%
- Fat: 20–35%
Background:
- Thomas, D.T., Erdman, K.A., & Burke, L.M. (2016) – Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance
- International Society of Sports Nutrition (ISSN) – Position stands on protein, carbohydrates, and timing
- Danish Veterinary and Food Administration – Guidelines for healthy eating
3. High-Intensity/Intermittent Sports (e.g., Team and Racket Sports)
Macronutrient Distribution:
- Carbohydrates: 40–55%
- Protein: 20–30%
- Fat: 20–30%
Background:
- Burke, L.M. (2015) – Practical issues in nutrition for athletes
- Mujika, I., & Burke, L. M. (2010) – Nutrition in team sports
4. Endurance/Long-Distance Sports
Macronutrient Distribution:
- Carbohydrates: 50–65%
- Protein: 15–25%
- Fat: 15–30%
Background:
- Jeukendrup A. E. (2011) – Nutrition for endurance sports: marathon, triathlon, and road cycling
- IOC (International Olympic Committee) – Consensus Statement (Sports Nutrition 2010)
- Maughan RJ, Ljungqvist A, Burke LM, et al. (2011) – IOC consensus statement on sports nutrition 2010
5. Strength-Focused/Muscle Building
Macronutrient Distribution:
- Carbohydrates: 40–50%
- Protein: 25–35%
- Fat: 20–30%
Background:
- Jäger, R., et al. (2017) – International Society of Sports Nutrition position stand: protein and exercise
- Phillips, S.M., & Van Loon, L.J.C. (2011) – Dietary protein for athletes: from requirements to optimum adaptation
6. Energy Calculations and Weight Regulation
Formula for Basal Metabolic Rate (Harris-Benedict):
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) - 161
Sources for Calorie and Weight Regulation:
- National Institutes of Health (NIH) – Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults
- Luy SC, Dampil OA. – Comparison of the Harris-Benedict Equation, Bioelectrical Impedance Analysis, and Indirect Calorimetry
Energy Consumption During Physical Activity:
We are developing algorithms that calculate energy expenditure during training based on individual factors using wearable data. Standardized MET values are used as a foundation.
Background on MET Values:
7. Timing and Meal Frequency
Recommendation:
- Protein intake: 0.25–0.4 g/kg body weight per meal
- Regular distribution (e.g., every 3–4 hours) for optimal muscle protein synthesis.
Background:
- J Int Soc Sports Nutr. (2008) – Nutrient timing revisited: is there a post-exercise anabolic window?
- Schoenfeld, B.J., & Aragon, A.A. (2018) – Pre- vs. post-exercise protein intake for muscle hypertrophy
We continuously update our sources and guidelines to ensure they align with the latest research.
Weight Regulation
The recommended rate for gaining or losing weight depends on an individual's energy needs. For weight loss or gain, we recommend a slow and steady pace over an extended period, with a result of no more than 1 kg per week.
Background:
- National Institute of Health – Clinical Guidelines on the Identification, Evaluation and Treatment of Overweight and Obesity in Adults.
- Eat Right – Academy of Nutrition and Dietetics – Healthy weight gain.
Calorie Recommendations for Meal Plans:
Meal plans for weight loss are based on a recommended daily calorie intake of 1600 calories. If an individual's energy needs exceed 2100 calories, we recommend adjusting the calorie intake according to individual needs to avoid excessive calorie deficits.
Energy Expenditure During Training
We are developing algorithms that calculate energy expenditure during training based on individual factors using wearable data. Standardized MET values are used as a foundation.
Background on MET Values: