When you demand 100% of yourself in training, your body demands 100% from you. The choices you make in fueling your body, have a direct correlation with the kind of workout you’re going to have: low in fuel = low outcome. High in fuel = high outcome. This doesn’t mean shovel everything in you can find. This means making the right choices, at the right time, and fueling your body for your training needs.
We are very privileged to work with one of the leading nutritionist of our time, Dr. Phil Goglia of Performance Fitness Concepts in Santa Monica California, and have had the opportunity to develop our sport specific food plans to meet all our needs, in direct correlation with our training principles.
Here are some tips from the coaches at Big Picture Cycling, on how to plan your day, your foods, and your training – to give your body what it needs, when it needs it, and make the most of your effort:
Prepare Your Meals in Advance:
How many times do you open the fridge, push aside the uncooked broccoli, and grab something unhealthy? Prep your meals in advance, put days/times on each container, and have it ready to pop in the microwave at any time. This makes day to day food planning easier, and decisions when opening that fridge door simple to make.
Cook in Bulk:
Cooking in bulk makes meal prep easy! Mass cook your proteins, rice, and even breakfast shakes. Cooking in bulk makes preparing your meals easier, and gives you more time in your day to train, work, and enjoy family time.
Eat the Rainbow:
You’ve heard this one before – eat all the colors! We love dark vegetables, i.e. broccoli, spinach, etc. Vegetables are a great way to add color and nutrition to your plate. Mix up your veggies with a dark veggie, colorful tomatoes, peppers, and when in doubt, eat more of them!
Eat Your Protein:
Every body demands it’s own specific protein needs. Whether its fish, red meat, or white meats, eating too much or not enough can be detrimental to your meal plan. Not sure how much you need? Talk to your coach.
REAL Simplicity is Key:
We are big on unprocessed, real food. We highly discourage foods that cause inflammatory responses, such as gluten and dairy. Eat real food, real sugars, real fats, real carbs, and real proteins.
Give Yourself a Break:
Our rule of thumb? After a full week on the food plan, give yourself ONE cheat meal. This doesn’t mean go crazy, this means enjoy one of your favorite dishes, in moderation. One “mess up meal” takes three days to correct. So give yourself ONE day, then get back to it.
Every food plan has a learning curve, but just like with your training, the more consistent you are, the more prepared and ready you will be.
If you need help with your food plan, contact your coaches at BPC.