Nutrition & Weight Loss

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Meal Plan
Bicycling's Go Faster Eating Plan
Mix and match these meals and snacks to build unlimited options
ByBicycling Magazine
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Each day of the GO FASTER Eating Plan, formulated by Anne Guzman, sports-nutrition consultant for Peaks Coaching Group, provides 2,000 to 2,500 calories. You'll dig into 500-calorie breakfasts, lunches, and dinners, and stoke your engine between meals with energizing 250-calorie snacks. You'll also find delicious on-bike snacks to fuel your rides. Choose from the following options to design your own daily meals (or use the weeklong calendar as a starting point) and consult our recipe guide for ingredients and step-by-step cooking directions.


PRERIDE + ON-BIKE   Refer to the Ride-Specific Fueling Guidelines for preride and on-bike nutrition choices tailored to easy, hard, and endurance days.
BREAKFAST   Banana-Berry Smoothie   Coconut Quinoa Yogurt Bowl   Nutty Oatmeal Bowl   Fruity Oatmeal Bowl   Maple Berry Kamut   Eggs and Whole Grain Toast   Nutty Oatmeal Bowl
SNACK   Crackers and Hummus   Yogurt and Berries   Crackers and Hummus   Yogurt and Berries   Crackers and Hummus   Banana and Chocolate Milk (30 to 60 minutes postride)   Dressed Potato (30 to 60 minutes postride)
LUNCH   Chicken Primavera Rice Bowl   Grilled Chicken Sandwich served with veggies and hummus   Smoked Salmon Rice Bowl   Savory Sandwich Wrap   Chicken Primavera Rice Bowl   Maple Berry Waffles   Grilled Chicken Sandwich served with veggies and hummus
SNACK   Fruit and Nuts   Crudités and Hummus   Turkey Wrap   Fruit and Nuts   Crudités and Hummus   Crackers and Hummus   Fruit and Nuts
DINNER   Mediterranean Bulgur   Spicy Thai Curry   Grilled Turkey Burger with Oven-Baked Fries and Steamed Spinach   Hibachi Stir-Fry   Chicken Fajitas   Zesty Spaghetti and Meatballs   Oven-Roasted Salmon and Baked Sweet Potato Fries with Steamed Vegetables
* This plan assumes your endurance riding days will be Saturdays and Sundays. If they’re not, swap the Saturday/Sunday meals for other days.




Breakfast Recipes
Lunch Recipes
Dinner Recipes
Snack Recipes




Preride Snack for Hard Days (30 minutes preride): 1 banana drizzled with 1 teaspoon honey


Endurance Rides (90 minutes or longer): Aim for a total of 70 grams of carbohydrate per hour (280 calories) in the form of a 5 to 8 percent electrolyte sports drink and food.


Eload Endurance Formula Drink (1 serving = 110 calories) + 1 banana + 2 Fig Newtons squares OR Secret Drink Mix (1 serving = 80 calories) + 1 5-oz. cooked potato + 1/4 cup raisins (or 2 dates)


Easy Days: Drink a low-calorie electrolyte beverage, such as nuun or Elete Hydration, on the bike


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