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Table 1 Composition of the CHO and PRO/CHO meals for a 75 kg individual

From: A randomised trial of pre-exercise meal composition on performance and muscle damage in well-trained basketball players

3.0a: Composition of the CHO meal for a 75 kg individual
Food item Portion size Energy (kcal) CHO (g) Protein (g) Fat (g) Fibre (g)
White bread 2 slices 170 36 6 2 1
Jam 60 g 156 42 0 0 0
Sports drink 1290 mL 309 73 0 0 0
Total   635 150 6 2 1
3.0b: Composition of the PRO/CHO meal for a 75 kg individual
Food item Portion size Energy (kcal) CHO (g) Protein (g) Fat (g) Fibre (g)
White bread 2 slices 170 36 6 2 1
Jam 40 g 104 28 0 0 0
Protein drink 76 g 292 1 69 0.6 0
Sports drink 190 mL 45 10 0 0 0
Water 1100 mL* 0 0 0 0 0
Total   611 75 75 2.6 1
  1. *600 mL with protein powder + additional 500 mL to equal fluid intake of CHO meal.
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