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Manual and overview
nutritional charts





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Sport nutrition

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These nutrition charts give no complete overview. Described are the everyday foodstuffs which are Lowfat, Lowcalorie, Highcalorie, Lowcarbohydrate, Highcarbohydrate or Highprotein.

There are two kind of tables: sorted on feeding value and alphabetical order. In every table in the extremely right column the feeding value is indicated by 100 grams (3.5 ounces)

A glass or cup contains 200 ml (6.8 fl oz). The contains of a bowl is 150 grams (5.3 ounces).

Calorie table calculator with protein, fat, carbohydrates value

By means of this Calorie table calculator you can calculate how many calories you have take on a day.

Low fat and fat free nutritional chart

For endurance athletes it is important two hours for a long effort not to use fat, because a high level of fat in the blood prevents the use of carbohydrates.

Low calorie nutritional chart

Light products can contain much fewer calories than their regular version. This is especially the case with soft drinks. When you If you want to lose weight, it is wise to be critical when using it of these products, because some of these light products are still always contain a lot of fat. It is also true that some light products contain a lot of calories: 100 grams (3.5 ounces) of light chips contain about 450 kcal, in ordinary chips 530 kcal.

High calorie nutritional chart

Tip: some high-calorie foods, such as: cornflakes, pasta, gingerbread, raisins and rice contain little fat in relation to their calorie value.

Low carbohydrate nutritional chart

Tip: unlike most vegetables, fruit does contain a lot of carbohydrates.

High carbohydrate nutritional chart

Athletes (especially endurance athletes) need extra carbohydrates. Not only to perform better during competitions, but also to speed up recovery after a match or heavy training.

High Protein nutritional chart

Protein need for endurance sportsmen and sportswomen approximately is 1 up to 1.5 grams by kilo body weight per day. At the advancement period is 2 up to 2.5 per day necessary. A endurance sportsmen and sportswomen of 70 kg (154 lbs) has therefore per day minimum 70 x 1 = 70 grams (2.5 ounces) protein per day necessary.