Our expert says:
The answer is not simple and will take at least an hour’s consultation to explain all you need to know, thus I suggest you visit a dietician or read some of the replies in the archives of this website to at least give you a better understanding.
The starting point is to calculate how many calories your body needs per week – this will obviously included all the energy needed for your training. Next you will need to split that calorie value into 6 meals per day with a 50% carb intake, 30% protein intake, and 20% fat intake. In the event of wanting to lose weight you will need to reduce your total calorie intake with about 500 calories per day. The rest is all discipline to stick to those values.
You have taken a great step in wanting to compete at such a high level, thus I suggest you value your body enough to take the next to go see a sports nutritionist to help you to achieve your goals and your best!
Good luck and take care!
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