Scribd
Upload
58 views1 page

A Sample Meal Plan For Cyclists Before Starting A Week of Intense Cycling Can Be: Breakfast

The document provides a sample meal plan for cyclists before an intense week of cycling. The plan includes six meals and snacks: porridge, fruit, and tea for breakfast; oatcakes, cheese, and fruit for a mid-morning snack; sandwiches, nuts and seeds, salad, and yogurt for lunch; flapjacks, nuts, fruit, and yogurt for a mid-afternoon snack; a choice of grains and vegetables with yogurt for dinner; muesli and milk for a mid-evening snack; and citrus fruit, nuts, and seeds before bed. The meals emphasize whole grains, proteins, fruits and vegetables, and hydration to fuel intense cycling.

Uploaded by

Anonymous HyOfbJ6
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
58 views1 page

A Sample Meal Plan For Cyclists Before Starting A Week of Intense Cycling Can Be: Breakfast

The document provides a sample meal plan for cyclists before an intense week of cycling. The plan includes six meals and snacks: porridge, fruit, and tea for breakfast; oatcakes, cheese, and fruit for a mid-morning snack; sandwiches, nuts and seeds, salad, and yogurt for lunch; flapjacks, nuts, fruit, and yogurt for a mid-afternoon snack; a choice of grains and vegetables with yogurt for dinner; muesli and milk for a mid-evening snack; and citrus fruit, nuts, and seeds before bed. The meals emphasize whole grains, proteins, fruits and vegetables, and hydration to fuel intense cycling.

Uploaded by

Anonymous HyOfbJ6
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
You are on page 1/ 1

A sample meal plan for cyclists before starting a week of intense cycling can be:

Breakfast

 Porridge made from 100 grams of oats, some amount of linseeds, 2 slices of whole wheat toasted
bread, 300 ml skimmed milk, sugar to taste, bread spread made from olive oil and natural peanut butter.
 250 ml of fresh fruit juice.

Mid-morning snack

 Six oatcakes with 200 grams of cottage cheese.


 Seasonal fruit.

 A mug of green tea.

Lunch

 Two sandwiches made from whole wheat bread with a spread based in olive oil.
 100 grams of mixed nuts, seeds and dried fruit.

 Mixed salad.

 Low fat and low sugar yoghurt.

Mid afternoon

 Two squares of easy flapjacks.


 100 grams of mixed nuts, seeds and dried fruits.

 200 grams of low fat yoghurt with a large banana.

 Green tea.

Evening meal

 A choice between basmati rice, whole wheat pasta, dry roasted sweet potatoes and boiled new potatoes.
 Plenty of vegetables.

 Low fat yoghurt with no added sugar.

Mid-evening

 100g unsweetened muesli with 250ml skimmed milk.


 Seasonal fruit.

Before sleeping

 Have 2 or 3 Satsuma before an hour before retiring to bed.


 A handful of mixed nuts and seeds.

You might also like