MEAL 9 - DESSERT
Yes, I eat dessert…but it's generally pretty healthy, Sorry! A cup of pot set yoghurt with a tablespoon of LSA mix and two squares of 90% dark chocolate hit the spot. If I've completed a big day on the bike, I'll also have a serve of R3 Protein in water just before bed to ensure enhanced muscle recovery overnight in preparation for the following day's session.
So, there you have it, everything that I eat in a day. It might appear like a lot but exercising for 6hrs a day causes the body to burn a lot of calories and so it's important to replenish what is lost. Again, I must reiterate to you that this meal plan was put together by David Bryant of Catalyst Dietitian specifically for me. David is an Ironman Triathlete and so understands the importance of fuelling for endurance sports. I highly recommend booking an appointment with Dave so that he can assist you in building your own specific meal plan.
In closing, here are a couple of additional tips and tricks:
- Drink water and lots of it! My post ride consumption of water is around 3L/day. I find water is pretty bland by itself and so mix in some diet cordial to help me get it down in the quantities I need to restore my natural balance.
- Meal prep is king. If you lead a busy life, then prepare your week’s lunches and dinners and pop them in the freezer. This way there are no excuses for poor decisions.
- Carbohydrate is your friend, low carb diets are your enemy!
- Protein around exercise is KEY and can be looked upon as a legal performance enhancing supplement. R3 Protein is by far, the best I have used.
- Eat your vegetables, they not only fill you up but are made up of macro nutrients that will replenish the vitamins and minerals that your body needs, on a cellular level.
- If you want to eat out, I find Asian restaurants are the best. The servings are not only large, but the breakdown of carbohydrate, protein and Veg is generally spot on.
Feel free to leave a question below. Look upon me as your one stop resource for achieving your endurance/adventure cycling goals.
For those in Perth, jump across to David Bryant's website for details about how he can help you. I highly recommend making an appointment to go and have a chat about your own, personal, dietary requirements.