Cyclists, like everyone else, should aim to get a mix of protein, carbohydrates, and fat from mostly whole, unprocessed foods. A good rule of thumb is to fill a third of your plate with a starchy carb, a third with veggies or fruit, and a third with protein, plus some fat from nuts, cheese, avocado, or oil, says Roxana Ehsani, a sports dietitian and spokesperson for the Academy of Nutrition and Dietetics. For dinner, that may look like a big scoop of rice with a stirfry of veggies and chicken cooked in oil and topped with crushed peanuts. To make sure you’re eating enough overall, estimate your energy needs by adding your basal metabolic rate (BMR) and total energy expenditure (TEE) using an online calculator.
To fuel for performance, Ehsani…
