12-Point Nutrition Checklist

Follow this 12-point nutrition checklist. Then you are well on your way giving yourself a healthy and nutritious lifestyle and ensure the energy that you need as a racing cyclist:

1. Daily eat 60% of the complex carbohydrates such as: organic brown rice and organic Durum, Spelt or smacks wheat pasta.

2. 30 % of your diet should consist of organic vegetables.

3. Rather eat 6 smaller meals instead of the usual 3 big meals. It increases your burning capacity and gives a better balance in your stomach and in your intestinal system.

4. Daily take Omega 3-6-9 fatty acids as your primary fat resource. (Remember to cut down on nearly all other fat!).

5. Too much fat is fattening no matter if it is the right fat or not.

6. Drink plenty of water, it cleanses the body, so it can get hold of the important nourishment more easily from the food you eat.

7. Consume energy during training and competition from a supplementary energy source diluted with water.

8. The concentration of energy should be thinner (more water) when it is hot.

9. Remember to eat a little during training and during competition, so the stomach has a little to work with. A good choice here is a protein bar.

10. Immediately consume fast carbohydrate and protein following training and competition.

11. Supplement with a meal, vitamins and minerals as fast as possible. However, it should be within 4 hours of training and competition.

12. Stretch your muscles for a minimum of 20 minutes, especially following each training session / competition, but also on days when you are not training. Each stretch of the muscle should be held for about 25-30 seconds. Repeat stretching per. muscle 2-3 times and shake the muscle between each stretch. Stretching reduces the risk of injury.


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