After training ride, before massage

• Vegetable salad with olive oil
• Spaghetti with fresh tomato Sauce
• Fresh cheese or ham
• One slice of torte della gonna (Fruit tart)

• Vegetable salad with olive oil
• chunky minestrone soup, or past with olive oil
• Two pieces of meat, fish or cheese
• Vegetables: Lentils, chick peas, beans
• Sweet

• Half glass composed in equal parts of fruit juice, or iced tea, or water and honey!
• This should be consumed regularly, every half-hour, up to 15 minutes before the race begins.

Large quantities of liquid, for rehydration: cool, sparkling mineral water then, after a shower and massage, skimmed milk, Finally, water with added mineral salts 30 minutes before evening meal. 

To accompany your cutting board, look to invest into a chefs knife.  This knife is very versatile, easy to use and make easy work in the kitchen.

As endurance athletes we need and love our carbs!  To make things easier and have the ability to cook in large quantities, look to add a rice cooker to the kitchen.  

Purchase some glass storage containers to store food properly, meal plan with cooking in advance and have foods ready for travel.  

For adding herbs and spices to your dish, have a grinder on hand. Not only for the health benefits of these types of seasoning, but to enhance the flavor of your meals.  

To speed cooking up, you will want to have a peeler to remove roughage from vegetables. Always convenient when cooking to reach for the peeler.  

Within 45 minute upon rising look to consume breakfast. Breakfast options are:

1. Super Oatmeal
2. Avocado Toast
3. Tofu Toast

Avocado and Tofu toast would be consumes on most training day.  Within this phase I would still look to consume the Oatmeal 2-3 times per week.

Start training 1 to 2 hrs after finishing breakfast

(9:30-10:00am)

During this phase look to consume what you like to eat during each hour of training according to your personalized activity burn rate.

Lunch should be a balanced meal with a vegetable base during this phase of training. 

Options include:

Large salads with seeds, nuts, hummus

Bean Salad

Beans and Toast

Diner should focus on a balance meal including carbohydrate, protein and fat source.  Start with vegetable minestrone soup.

Options include:

Budda Bowel

Chicken, rice, broccoli

salmon, sweat potatoes, cauliflower salad

In addition to consuming liquids during training and during meal times.  Make sure to take in adequate amounts of water throughout the day.  

Reference your personalized hydration schedule but in general look to consume 64-82 ox of water multiply times per day at 8-16oz increments.

Within 45 minute upon rising look to consume breakfast. Breakfast options are:

1. Super Oatmeal
2. Avocado Toast
3. Tofu Toast

Avocado and Tofu toast would be consumes on most training day.  Within this phase I would still look to consume the Oatmeal 2-3 times per week.

Start training 1 to 2 hrs after finishing breakfast

(9:30-10:00am)

During this phase look to consume trail mixes, nut or seed bars, small nut-butter sandwiches, dates, and bananas each hour of training according to your personalized activity burn rate.

Lunch should be a balanced meal with a vegetable base during this phase of training. 

Options include:

Large salads with seeds, nuts, hummus

Bean Salad

Beans and Toast

Diner should focus on a balance meal including carbohydrate, protein and fat source. Start with vegetable minestrone soup.

Options include:

Budda Bowel

Chicken, rice, broccoli

salmon, sweat potatoes, cauliflower salad

In addition to consuming liquids during training and during meal times.  Make sure to take in adequate amounts of water throughout the day.  

Reference your personalized hydration schedule but in general look to consume 64-82 ox of water multiply times per day at 8-16oz increments.

Within 45 minute upon rising look to consume breakfast. Breakfast options are:

1. Super Oatmeal
2. Rice with sea salt and honey
3. French Toast

Oatmeal would be the go to on tough or high volume days of training, with Rice and French Toast dishes for competition or competition like training days.

Start training 1 to 2 hrs after finishing breakfast

(9:30-10:00am)

Look to consume simple carbohydrates in the form of liquids, bars, gels, gummies, etc each hour of training according to your personalized activity burn rate.

Lunch should be a balanced meal focused on carbohydrates during this phase of training. 

Options include:

Rice and Beans

Bean Salad

Pasta with Vegetables

Diner should focus on a balance meal with a carbohydrate base and include a protein source and fat source.  

Options include:

Budda Bowel

Rice and pasta dish with chicken and vegetables

In addition to consuming liquids during training and during meal times.  Make sure to take in adequate amounts of water throughout the day.  

Reference your personalized hydration schedule but in general look to consume 64-82 ox of water multiply times per day at 8-16oz increments.

• Multivitamin. Take everyday.

• Multi-mineral. Take 25 days of every month.

  • Calcium-1000mg,

  • Magnesium-400mg,

  • Zinc-25mg

• Vitamin B Complex. Take 15 days out of every month.
  • Complex includes: B1- 15 mg, B2- 17 mg, Niacin- 200mg, B6- 20 mg, Folic Acid- 400 mcg, B12- 60 mcg, Pantothenic Acid- 100mg, Choline Bitartrate- 20mg, Inositol- 20 mg
• Vitamin B12- 500mcg. Take 15 days out of every month.

Caffeine is widely used in sports because it can improve both  and anaerobic performance in trained and untrained individuals. When taken before or during exercise, caffeine has small to moderate-sized effects of lowering the rating of perceived exertion (RPE) and improving aerobic endurance, anaerobic power, sprint speed, muscle endurance, muscle strength, muscle power (jump height), and agility. It also improve cognitive functions, such as attention, reaction time, memory, and feelings of fatigue.

Dose: 3–6 mg per kilogram of bodyweight (approximately 200–400 mg in a 70 kg person), taken around 60 minutes before exercise.

Whey is a high-quality, well-absorbed source of protein with benefits that are similar to those of increasing protein intake in general, such as augmenting muscle gain when paired with resistance training, limiting muscle loss during low-calorie diets/aging, and modestly limiting fat gain during periods of excessive calorie intake.

• If following a plant based diet or are lactose intolerant, replace with Soy Protein supplement.

Dose: Optimal protein intake will vary depending on one’s unique goals. Refer to your personalize macro ratios.

To enhance exercise recovery or endurance exercise performance, tart cherry juice should be taken daily for 3–7 days before the exercise session of interest and 1–2 hours before exercise on the day of the event. To enhance exercise recovery, tart cherry juice should also be consumed 2–4 days following the event.

Dosages: 237 mL or 355 mL, consumed twice per day (474–710 mL total).

Beta-alanine improves high-intensity exercise performance in events lasting 1–10 minutes.

Studies have found a range of 3.2–6.4 grams per day of beta-alanine to be effective for enhancing exercise performance.

Dosage: 0.8–1.6 grams of beta-alanine every 3–4 hours throughout the day for 2 weeks.

Within 45 minute upon rising look to consume breakfast. Breakfast options are:

1. Super Oatmeal
2. Avocado Toast

Oatmeal would be the go to on tough or high volume days of training, Avocado toast would be consumes on rest days or low activity training days.

Start training 1 to 2 hrs after finishing breakfast

(9:30-10:00am)

Consume liquids, bars, gels, gummies, dates, bananas, etc each hour of training according to your personalized activity burn rate.

Lunch should be a balanced meal focused on carbohydrates during this phase of training. 

Options include:

Rice and Beans

Bean Salad

Pasta with Vegetables

Diner should focus on a balance meal with a carbohydrate base and include a protein source and fat source.  

Options include:

Budda Bowel

Rice and pasta dish with chicken and vegetables

In addition to consuming liquids during training and during meal times.  Make sure to take in adequate amounts of water throughout the day.  

Reference your personalized hydration schedule but in general look to consume 64-82 ox of water multiply times per day at 8-16oz increments.