{"id":6932,"date":"2026-05-06T14:04:16","date_gmt":"2026-05-06T11:04:16","guid":{"rendered":"https:\/\/sterasoft.com\/nomeatnoproblem\/?p=6932"},"modified":"2026-05-06T14:04:16","modified_gmt":"2026-05-06T11:04:16","slug":"nutrition-comparison-for-endurance-training-in-men","status":"publish","type":"post","link":"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-endurance-training-in-men\/","title":{"rendered":"Nutrition comparison for endurance training in men"},"content":{"rendered":"[vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/1&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #000000;color:#000000\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-endurance-training-in-men\/#If_you_do_not_feel_like_reading_the_whole_article_remember_this\" >If you do not feel like reading the whole article, remember this:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-endurance-training-in-men\/#Main_energy_needs\" >Main energy needs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-endurance-training-in-men\/#Sample_meal_plans\" >Sample meal plans<\/a><ul class='ez-toc-list-level-5' ><li class='ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-endurance-training-in-men\/#Meal_plan_for_omnivorous_men\" >Meal plan for omnivorous men<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-endurance-training-in-men\/#1-day_endurance_plan_for_a_vegetarian_around_3200%E2%80%933400_kcal\" >1-day endurance plan for a vegetarian (around 3200\u20133400 kcal)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-endurance-training-in-men\/#1-day_endurance_plan_for_an_evil_vegan_around_3200%E2%80%933400_kcal\" >1-day endurance plan for an evil vegan (around 3200\u20133400 kcal)<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h4><span class=\"ez-toc-section\" id=\"If_you_do_not_feel_like_reading_the_whole_article_remember_this\"><\/span><strong>If you do not feel like reading the whole article, remember this:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n[\/vc_column_text][vc_row_inner column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; text_align=&#8220;left&#8220; row_position=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; pointer_events=&#8220;all&#8220;][vc_column_inner column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; overflow=&#8220;visible&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<ul>\n<li data-section-id=\"1bbqwbm\" data-start=\"0\" data-end=\"49\">Endurance requires much more carbohydrates<\/li>\n<li data-section-id=\"1t2ej4t\" data-start=\"50\" data-end=\"92\">Men rely more on carbohydrates<\/li>\n<li data-section-id=\"hhb8cw\" data-start=\"93\" data-end=\"138\">Calorie needs are significantly higher<\/li>\n<li data-section-id=\"1t3yf4j\" data-start=\"139\" data-end=\"185\">Protein remains important for recovery<\/li>\n<li data-section-id=\"p7oflb\" data-start=\"186\" data-end=\"231\">The omnivorous diet is the easiest to follow<\/li>\n<li data-section-id=\"ftjnrn\" data-start=\"232\" data-end=\"275\">The vegetarian diet works completely well<\/li>\n<\/ul>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; top_margin_phone=&#8220;-50&#8243; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; overflow=&#8220;visible&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220; column_padding_type=&#8220;default&#8220; content_layout=&#8220;default&#8220; gradient_type=&#8220;default&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<ul>\n<li data-section-id=\"ubh1ij\" data-start=\"276\" data-end=\"321\">The vegan diet requires the most structure<\/li>\n<li data-section-id=\"95vpk4\" data-start=\"322\" data-end=\"372\">Fiber can interfere during training<\/li>\n<li data-section-id=\"1glz7x0\" data-start=\"373\" data-end=\"409\">Iron, B12, and DHA require attention<\/li>\n<li data-section-id=\"k149gv\" data-start=\"410\" data-end=\"454\">Digestive comfort is an important factor<\/li>\n<li data-section-id=\"1nmdz8f\" data-start=\"455\" data-end=\"492\">Glycogen loading is crucial<\/li>\n<li data-section-id=\"qp47yr\" data-start=\"493\" data-end=\"532\" data-is-last-node=\"\">All three diets can work well<\/li>\n<\/ul>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]Looking at eating patterns according to training types and sex, we now reach the point that many men over 30 eventually reach \u2014 training for marathons or other endurance-related forms of suffering. As we can assume, endurance training is very different from strength training, and as a result, the way of eating also needs to be quite different in order to cover the body\u2019s needs for energy and recovery.<\/p>\n<p>In this article, we will look at what nutrients, or as it is fashionable to say \u2014 macronutrients \u2014 are needed for this type of training. In this specific case, they will be adapted for an 80 kg man.<br \/>\nWe will compare the three types of eating \u2014 meat-eater, vegetarian, and evil vegan cult member.<br \/>\nWe will add the physiological considerations specific to men.<br \/>\nThen we will show you three complete one-day meal plans:<\/p>\n<ul>\n<li>Omnivorous<\/li>\n<li>Vegetarian<\/li>\n<li>Vegan<\/li>\n<\/ul>\n<p><strong>Men training for endurance have:<\/strong><\/p>\n<ul>\n<li>Higher calorie needs<\/li>\n<li>Higher overall glycogen turnover<\/li>\n<li>Lower fat oxidation compared with women<\/li>\n<li>Higher dependence on carbohydrates<\/li>\n<li>Lower gastrointestinal sensitivity than women, though it is still important<\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Main_energy_needs\"><\/span>Main energy needs<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><strong>Daily macro goals for an 80 kg <\/strong><strong>man training successfully or not so successfully for endurance<\/strong><\/p>\n<p><strong>Target macronutrients<\/strong><br \/>\n<strong>Carbohydrates<\/strong> 5\u20138 g\/kg \u2192 400\u2013640 g\/day<br \/>\n<strong>Protein<\/strong> 1.4\u20131.8 g\/kg \u2192 110\u2013145 g\/day<br \/>\n<strong>Fats<\/strong> 1.0\u20131.2 g\/kg \u2192 80\u201395 g\/day<br \/>\n<strong>Calories<\/strong> ~3000\u20133600 kcal, more on long training days<br \/>\nThese are fueling numbers for a mid-range endurance load \u2014 NOT extreme ultra-endurance fueling. In other words, for moderately crazy enthusiasts.<\/p>\n<p>And now let us begin with the comparisons:<br \/>\nAn endurance diet for <strong>meat-eaters \/ omnivorous men<\/strong> most often has the following characteristics:<\/p>\n<p><strong>Pros<\/strong><br \/>\n\u2714 Very easy to reach high protein intake<br \/>\n\u2714 Low load on the digestive system, leading to better long-term comfort<br \/>\n\u2714 High iron\/B12\/DHA content, supporting excellent oxygen transport and recovery<br \/>\n\u2714 Effective glycogen replenishment with mixed macronutrients<br \/>\n\u2714 Muscle recovery supported by high-leucine protein<\/p>\n<p><strong>Cons<\/strong><\/p>\n<ul>\n<li>Risk of excessive saturated fat if poorly managed<\/li>\n<li>Some men overeat protein, which displaces carbohydrates; it is important to avoid these cases<\/li>\n<\/ul>\n<p>Meeting macronutrients, ease of achieving the targets<br \/>\n<strong>Protein<\/strong> \u2b50\u2b50\u2b50\u2b50\u2b50\u2b50<br \/>\n<strong>Carbohydrates<\/strong> \u2b50\u2b50\u2b50\u2b50\u2b50<br \/>\n<strong>Fats<\/strong> \u2b50\u2b50\u2b50\u2b50\u2b50\u2b50<br \/>\n<strong>Digestive-system comfort<\/strong> \u2b50\u2b50\u2b50\u2b50\u2b50<br \/>\n<strong>Iron<\/strong> \u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n<p>An endurance diet for <strong>vegetarian men <\/strong>most often has the following characteristics:<\/p>\n<p><strong>Pros<\/strong><\/p>\n<p>\u2714 Eggs and dairy products = very effective recovery protein<br \/>\n\u2714 Easy carbohydrate loading<br \/>\n\u2714 Very manageable digestive profile, or in plain language \u2014 it does not burden the digestive system as much as the evil vegans do<br \/>\n\u2714 Rich in micronutrients, such as calcium and potassium<\/p>\n<p><strong>Cons<\/strong><\/p>\n<ul>\n<li>Iron absorption is lower than in meat-eaters<\/li>\n<li>Some dairy products can cause GI issues before running in sensitive athletes<\/li>\n<\/ul>\n<p>Meeting macronutrients, ease<br \/>\n<strong>Protein<\/strong> \u2b50\u2b50\u2b50\u2b50<br \/>\n<strong>Carbohydrates<\/strong> \u2b50\u2b50\u2b50\u2b50\u2b50<br \/>\n<strong>Fats<\/strong> \u2b50\u2b50\u2b50\u2b50<br \/>\n<strong>Digestive-system comfort<\/strong> \u2b50\u2b50\u2b50\u2b50<br \/>\n<strong>Iron<\/strong> \u2b50\u2b50\u2b50<\/p>\n<p>An endurance diet for <strong>vegan men<\/strong> most often has the following characteristics:<\/p>\n<p><strong>Pros<\/strong><br \/>\n\u2714 Extremely high carbohydrate availability, ideal for endurance<br \/>\n\u2714 High antioxidant intake \u2192 recovery benefits<br \/>\n\u2714 Lower inflammation markers<br \/>\n\u2714 Easy to maintain long-term glycogen with grains + fruit<\/p>\n<p><strong>Cons<\/strong><\/p>\n<ul>\n<li>Lowest protein density \u2014 men need more grams because of larger bodies and higher turnover<\/li>\n<li>Higher dietary fiber content, which can lead to gastrointestinal problems during training<\/li>\n<li>Iron, B12, iodine, and DHA require supplementation or structure<\/li>\n<li>Protein per meal may be low unless planned with soy\/seitan\/protein isolates<\/li>\n<\/ul>\n<p>Meeting macronutrients, ease<br \/>\n<strong>Protein<\/strong> \u2b50\u2b50\u2b50<br \/>\n<strong>Carbohydrates<\/strong> \u2b50\u2b50\u2b50\u2b50\u2b50<br \/>\n<strong>Fats<\/strong> \u2b50\u2b50\u2b50\u2b50<br \/>\n<strong>Digestive-system comfort<\/strong> \u2b50\u2b50\u2b50 (must be structured)<br \/>\n<strong>Iron<\/strong> \u2b50\u2b50<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Sample_meal_plans\"><\/span>Sample meal plans<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>As in the other articles, we will move from general talk to specifics by showing sample meal plans for the three types of people \u2014 meat-eaters, vegetarians, and vegans.<br \/>\nThe plans are aimed at men who train, or struggle, for endurance. For the purpose of the article, we will use amounts needed by an 80 kg man. The physical loads that the presented meal ideas correspond to are:<\/p>\n<ul>\n<li>60\u2013120 minutes of running OR<\/li>\n<li>A 1.5\u20133-hour cycling session<\/li>\n<\/ul>\n<p>Daily target:<br \/>\n\u2714 450\u2013500 g carbohydrates<br \/>\n\u2714 110\u2013130 g protein<br \/>\n\u2714 80\u201390 g fats<br \/>\n\u2714 ~3200\u20133500 kcal<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Meal_plan_for_omnivorous_men\"><\/span>Meal plan for omnivorous men<span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Traditionally, we will start with a 1-day endurance plan for bad people who eat meat (~3300 kcal)<\/p>\n<p>It includes the following macronutrients:<br \/>\n<strong>Carbohydrates<\/strong> around 480 g | <strong>Protein<\/strong> around 125 g | <strong>Fats<\/strong> around 85 g[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Breakfast<\/strong> \u2014 Before training (around 750 kcal)<br \/>\nCarbohydrate-rich breakfast<\/p>\n<ul>\n<li>2 cups cooked oats<\/li>\n<li>1 banana<\/li>\n<li>1 tbsp honey<\/li>\n<li>2 eggs<\/li>\n<li>1 cup orange juice<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>:<br \/>\naround 28 g protein \/ around 125 g carbohydrates \/ around 16 g fats<\/p>\n<p><strong>During training<\/strong> (around 200\u2013300 kcal)<br \/>\n(For 75\u2013120 minutes)<br \/>\n30\u201360 g carbohydrates\/hour<br \/>\n(Gels, sports drink, Skratch, Maurten, banana)<\/p>\n<p><strong>Post-workout meal<\/strong> (around 850 kcal)<br \/>\nChicken and rice recovery bowl<\/p>\n<ul>\n<li>180 g grilled chicken<\/li>\n<li>2 cups cooked rice<\/li>\n<li>1 cup pineapple<\/li>\n<li>1 tbsp olive oil<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>:<br \/>\naround 55 g protein \/ around 120 g carbohydrates \/ around 20 g fats<\/p>\n<p><strong>Lunch<\/strong> (around 750 kcal)<br \/>\nTurkey sandwich + fruit<br \/>\nLarge whole-grain bread sandwich<\/p>\n<ul>\n<li>140 g turkey meat<\/li>\n<li>Cheese<\/li>\n<li>Green salads<\/li>\n<li>Apple<\/li>\n<li>Granola bar<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>:<br \/>\naround 40 g protein \/ around 90 g carbohydrates \/ around 20 g fats<\/p>\n<p><strong>Dinner<\/strong> (around 900 kcal)<br \/>\nBeef or salmon + pasta<\/p>\n<ul>\n<li>150 g salmon OR lean beef<\/li>\n<li>2 cups pasta<\/li>\n<li>Tomato sauce<\/li>\n<li>Vegetables<\/li>\n<li>1 tbsp olive oil<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>:<br \/>\naround 40 g protein \/ around 140 g carbohydrates \/ around 25 g fats[\/vc_column_text][\/vc_column][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][image_with_animation image_url=&#8220;6101&#8243; image_size=&#8220;full&#8220; max_width=&#8220;100%&#8220; max_width_mobile=&#8220;default&#8220; animation_type=&#8220;entrance&#8220; animation=&#8220;None&#8220; animation_movement_type=&#8220;transform_y&#8220; hover_animation=&#8220;none&#8220; alignment=&#8220;center&#8220; border_radius=&#8220;none&#8220; box_shadow=&#8220;none&#8220; image_loading=&#8220;default&#8220;][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/1&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<h5><span class=\"ez-toc-section\" id=\"1-day_endurance_plan_for_a_vegetarian_around_3200%E2%80%933400_kcal\"><\/span><strong>1-day endurance plan for a vegetarian (around 3200\u20133400 kcal)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p><strong>Carbohydrates<\/strong> around 470 g | <strong>Protein<\/strong> around 115 g | <strong>Fats <\/strong>around 80 g[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][image_with_animation image_url=&#8220;6103&#8243; image_size=&#8220;full&#8220; max_width=&#8220;100%&#8220; max_width_mobile=&#8220;default&#8220; animation_type=&#8220;entrance&#8220; animation=&#8220;None&#8220; animation_movement_type=&#8220;transform_y&#8220; hover_animation=&#8220;none&#8220; alignment=&#8220;center&#8220; border_radius=&#8220;none&#8220; box_shadow=&#8220;none&#8220; image_loading=&#8220;default&#8220;][\/vc_column][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Breakfast<\/strong> (around 700 kcal)<\/p>\n<ul>\n<li>Dairy yogurt with carbohydrates<\/li>\n<li>1.5 cups Greek yogurt<\/li>\n<li>1.25 cups granola + berries<\/li>\n<li>Honey<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>:<br \/>\naround 35 g protein \/ around 110 g carbohydrates \/ around 12 g fats<\/p>\n<p><strong>During training <\/strong>(~200\u2013300 kcal)<br \/>\nAs in the omnivorous diet: 30\u201360 g carbohydrates\/hour<\/p>\n<p><strong>After training<\/strong> (around 800 kcal)<br \/>\nEgg and quinoa recovery bowl<\/p>\n<ul>\n<li>3 eggs + 2 egg whites<\/li>\n<li>1.5 cups cooked quinoa<\/li>\n<li>Spinach + fruit<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>:<br \/>\naround 45 g protein \/ around 80 g carbohydrates \/ around 20 g fats<\/p>\n<p><strong>Lunch<\/strong> (around 700 kcal)<br \/>\nCheese sandwich + fruit + cereal bar<\/p>\n<ul>\n<li>Whole-grain bread<\/li>\n<li>Cheese + vegetables<\/li>\n<li>Orange or apple<\/li>\n<li>Granola or cereal bar<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>:<br \/>\naround 30 g protein \/ around 90 g carbohydrates \/ around 18 g fats<\/p>\n<p><strong>Dinner<\/strong> (around 850 kcal)<br \/>\nLentil pasta plate<\/p>\n<ul>\n<li>2 cups lentil pasta<\/li>\n<li>Marinara<\/li>\n<li>Parmesan<\/li>\n<li>Drizzle with olive oil<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>:<br \/>\naround 35 g protein \/ around 140 g carbohydrates \/ around 18 g fats[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/1&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<h5><span class=\"ez-toc-section\" id=\"1-day_endurance_plan_for_an_evil_vegan_around_3200%E2%80%933400_kcal\"><\/span><strong>1-day endurance plan for an evil vegan (around 3200\u20133400 kcal)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p><strong>Carbohydrates<\/strong> around 500 g | <strong>Protein<\/strong> around 120 g | <strong>Fats<\/strong> around 75 g<br \/>\nDesigned with lower fiber content during training windows.[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Breakfast<\/strong> (around 700 kcal)<br \/>\nLow-fiber vegan smoothie<\/p>\n<ul>\n<li>2 scoops soy\/pea isolate<\/li>\n<li>1 banana<\/li>\n<li>1 cup oats<\/li>\n<li>350 ml soy milk<\/li>\n<li>Maple syrup<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>:<br \/>\naround 55 g protein \/ around 115 g carbohydrates \/ around 10 g fats<\/p>\n<p><strong>During training<\/strong> (around 200\u2013300 kcal)<br \/>\nVegan gels\/drinks: GU, Clif, Maurten, Skratch.<\/p>\n<p><strong>After training<\/strong> (around 850 kcal)<br \/>\nTofu and rice recovery plate<\/p>\n<ul>\n<li>200 g tofu<\/li>\n<li>2 cups white rice<\/li>\n<li>Cooked vegetables<\/li>\n<li>Soy sauce + sesame oil<\/li>\n<li>Pineapple, for fast glycogen replenishment<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>:<br \/>\naround 45 g protein \/ around 120 g carbohydrates \/ around 18 g fats<\/p>\n<p><strong>Lunch<\/strong> (around 700 kcal)<br \/>\nHummus and avocado sandwich<\/p>\n<ul>\n<li>2 slices bread<\/li>\n<li>Hummus<\/li>\n<li>Avocado<\/li>\n<li>Fruit<\/li>\n<li>Cereal bar<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>:<br \/>\naround 25 g protein \/ around 90 g carbohydrates \/ around 20 g fats<\/p>\n<p><strong>Dinner<\/strong> (around 900 kcal)<br \/>\nSeitan pasta plate<\/p>\n<ul>\n<li>180 g seitan<\/li>\n<li>2 cups pasta<\/li>\n<li>Nutritional yeast<\/li>\n<li>Marinara<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>:<br \/>\naround 45 g protein \/ around 140 g carbohydrates \/ around 18 g fats[\/vc_column_text][\/vc_column][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][image_with_animation image_url=&#8220;6106&#8243; image_size=&#8220;full&#8220; max_width=&#8220;100%&#8220; max_width_mobile=&#8220;default&#8220; animation_type=&#8220;entrance&#8220; animation=&#8220;None&#8220; animation_movement_type=&#8220;transform_y&#8220; hover_animation=&#8220;none&#8220; alignment=&#8220;center&#8220; border_radius=&#8220;none&#8220; box_shadow=&#8220;none&#8220; image_loading=&#8220;default&#8220;][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/1&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Sources:<\/strong><br \/>\n<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28642676\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/28642676\/<\/a><br \/>\n<a href=\"https:\/\/link.springer.com\/article\/10.1186\/s12970-018-0242-y\" target=\"_blank\" rel=\"noopener\">https:\/\/link.springer.com\/article\/10.1186\/s12970-018-0242-y<\/a><br \/>\n<a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1186\/s12970-017-0174-y\" target=\"_blank\" rel=\"noopener\">https:\/\/www.tandfonline.com\/doi\/full\/10.1186\/s12970-017-0174-y<\/a><br \/>\n<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28630601\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/28630601\/<\/a><br \/>\n<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27886704\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/27886704\/<\/a><br \/>\n<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900725000607\" target=\"_blank\" rel=\"noopener\">https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900725000607<\/a><br \/>\n<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12586379\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12586379\/<\/a><br \/>\n<a href=\"https:\/\/www.mdpi.com\/2072-6643\/17\/15\/2571\" target=\"_blank\" rel=\"noopener\">https:\/\/www.mdpi.com\/2072-6643\/17\/15\/2571<\/a>[\/vc_column_text][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220;&#8230;<\/p>\n","protected":false},"author":1,"featured_media":6095,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[454],"tags":[513,535,538,533,531,517,479,485,540,542],"class_list":{"0":"post-6932","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diets-and-workouts","8":"tag-carbohydrates","9":"tag-carbs","10":"tag-diets","11":"tag-endurance","12":"tag-endurance-training","13":"tag-fats","14":"tag-men","15":"tag-proteins","16":"tag-training","17":"tag-workouts"},"_links":{"self":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts\/6932","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/comments?post=6932"}],"version-history":[{"count":1,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts\/6932\/revisions"}],"predecessor-version":[{"id":6933,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts\/6932\/revisions\/6933"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/media\/6095"}],"wp:attachment":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/media?parent=6932"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/categories?post=6932"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/tags?post=6932"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}