Eating for Your Goals

Want to gain two kilos of muscle, or lose two kilos of fat? Or simply recover well after a ride, so you can go out again the next day? Good nutrition is all about eating the right foods, in the right amounts, at the right times – and enjoying what you eat, so you stick to it and form good habits.

FATLOSS

Learn your portion sizes. The ‘hand-sized guide’ to portions is very helpful – for a main meal, try two ‘palms’ of carbohydrate, one ‘ ist’ of protein and a few ‘ ingers’ of fats. Season your meals with salt and pepper, and avoid drowning them in excessive condiments and sauces!

EAT WITHOUT DISTRACTIONS

Try to eat without your smartphone in hand or television on. Being mindful of what’s going into your mouth is crucial to eating enough (but not too much) and truly enjoying your food..

CHILL TIME

Allow 10 minutes to digest your food before deciding whether you need a second helping. It takes a while for your stomach and brain to communicate properly with each other, so this simple trick prevents overeating.

AFTER RIDE RECOVERY

Prep in advance. If your post-ride food is at home and will require preparation when you get in, then prepping in advance really helps with performance. Take homemade protein bars, a ham and cheese sandwich or a recovery/protein shake along with you to bridge the gap before you get home.

KNOWLEDGE IS POWER

Learning the ‘why’ behind the ‘how’ is very helpful to long-term nutrition success. If you’ve smashed a four-hour epic or an interval session, then getting in plenty of carbs quickly afterwards is a must for recovery. As an example, a banana and a glass of milk give you about 45g of carbohydrate, which is a great recovery kickstarter. Follow this up with a main meal containing 100g of rice or potato, and you’ve nailed it.