Low-carb meal plan for cyclists

Written byListonic team

Updated on Oct 1, 2024

Long rides demand stamina and efficient energy use. Our Low-Carb Meal Plan for Cyclists is designed to optimize your performance on the bike. With a focus on low-carb, nutrient-dense foods, you'll have the endurance to tackle steep climbs and long distances with ease.

Meal plan grocery list

Meats

Chicken breast

Salmon fillets

Ground turkey

Beef steak

Pork chops

Shrimp

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Cheddar cheese

Fresh grocery

Spinach

Kale

Broccoli

Cauliflower

Zucchini

Bell peppers

Avocado

Asparagus

Green beans

Tomatoes

Mushrooms

Cucumbers

Strawberries

Blueberries

Raspberries

Plant based

Tofu

Snacks & sweets

Almonds

Walnuts

Chia seeds

Flax seeds

Almond butter

Spices & sauces

Olive oil

Coconut oil

Fish & seafood

Salmon fillets

Shrimp

Meal plan overview

Endurance and speed are key, and the Low-Carb Meal Plan for Cyclists supports these goals. This plan features high-protein, low-carb meals like grilled salmon with mixed greens, chicken sausage with peppers, and yogurt with nuts.

Every meal is designed to provide the energy and nutrients needed for long rides and quick recoveries, helping cyclists stay at the top of their game.

Low-carb meal plan for cyclists exemplary product

Foods to eat

Lean Protein: Chicken, turkey, fish, and tofu provide essential amino acids for muscle repair and recovery.
Healthy Fats: Avocado, nuts, seeds, and olive oil offer sustained energy and support joint health.
Non-Starchy Vegetables: Load up on leafy greens, bell peppers, and zucchini for vitamins, minerals, and hydration.
Eggs: Versatile and nutrient-dense, eggs are an excellent protein source for any meal or snack.
Berries: Enjoy strawberries, raspberries, and blueberries for antioxidant power and low-carb sweetness.

✅Tip

Pre-workout, ditch the sugary energy gels and try a handful of almonds with a scoop of nut butter for sustained energy and protein to build muscle.

Foods not to eat

High-Sugar Snacks: Avoid candies, pastries, and sugary energy bars that can lead to energy crashes.
Processed Foods: Steer clear of packaged snacks and meals loaded with artificial ingredients and hidden sugars.
High-Carb Grains: Minimize consumption of bread, pasta, rice, and cereals, which can weigh you down during rides.
Sugary Drinks: Skip the sports drinks and flavored beverages, opting for water or electrolyte-rich alternatives instead.
Alcohol: Limit alcohol intake, as it can dehydrate you and interfere with your performance on the bike.

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Main benefits

The low-carb meal plan for cyclists is perfect for sustaining energy on those long rides. It helps in burning fat more efficiently, which is crucial during endurance events. This plan can reduce inflammation, aiding in faster recovery times. By providing a consistent energy source, it minimizes the risk of hitting the dreaded wall. Cyclists might also notice better performance and stamina as their bodies adapt to using fat as fuel. Plus, maintaining a lean physique becomes easier, which can improve overall cycling performance.

Recommended nutrient breakdown

Protein: 35%

Fat: 35%

Carbs: 25%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Cycling requires energy, but you don’t have to break the bank. Opt for eggs and canned tuna as your main protein sources; they’re affordable and packed with nutrients. Incorporate beans and lentils into your diet for a cheap, low-carb option that adds variety. Buy nuts and seeds in bulk to avoid the high cost of individual packages. Consider growing your own leafy greens like spinach and kale to save on grocery bills. Keep an eye out for discounts on fresh produce at local markets.

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Extra tips

Here are some healthy snack options for a low-carb meal plan for cyclists:

Beef jerky
Cottage cheese with cherry tomatoes
Turkey and cheese roll-ups
Edamame beans sprinkled with sesame seeds
String cheese sticks
Kale chips seasoned with nutritional yeast
Baked parmesan crisps

Cyclists on a low-carb meal plan should focus on hydration to maintain performance and recovery. Water is essential and should be consumed regularly throughout the day. Electrolyte-enhanced drinks without added sugars can help replenish minerals lost through sweat. Green tea and black coffee can provide a caffeine boost without the carbs. Avoid sports drinks with high sugar content. Consider adding a small amount of MCT oil to coffee or shakes for an extra energy boost.

In the low-carb meal plan for cyclists, prioritizing lean proteins such as turkey, eggs, and Greek yogurt can aid in muscle recovery and provide sustained energy. Incorporating fiber from sources like flaxseeds, berries, and non-starchy vegetables supports digestive health and helps regulate blood sugar levels. Adding healthy fats from sources like olive oil, nuts, and seeds can provide essential fatty acids and fat-soluble vitamins for optimal performance and endurance.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and cheddar cheese
Lunch:Grilled chicken breast with avocado and tomato salad
Dinner:Baked salmon fillets with steamed broccoli and cauliflower
Snack:Greek yogurt with blueberries and flax seeds

Day 2

Breakfast:Cottage cheese with raspberries and chia seeds
Lunch:Ground turkey and bell pepper stir-fry with kale
Dinner:Beef steak with asparagus and mushrooms
Snack:Almonds and walnuts mix

Day 3

Breakfast:Greek yogurt with strawberries and chia seeds
Lunch:Shrimp and zucchini noodles with a side of cucumbers
Dinner:Pork chops with green beans and sautéed spinach
Snack:Cottage cheese with blueberries and almonds

Day 4

Breakfast:Omelette with kale, mushrooms, and cheddar cheese
Lunch:Salmon fillet with avocado and cucumber salad
Dinner:Ground turkey stuffed bell peppers with cauliflower rice
Snack:Greek yogurt with raspberries and walnuts

Day 5

Breakfast:Scrambled eggs with asparagus and cheddar cheese
Lunch:Grilled chicken breast with spinach and tomato salad
Dinner:Beef steak with sautéed zucchini and mushrooms
Snack:Cottage cheese with strawberries and chia seeds

Day 6

Breakfast:Greek yogurt with flax seeds and blueberries
Lunch:Shrimp and avocado salad with mixed greens
Dinner:Pork chops with broccoli and sautéed kale
Snack:Almonds and walnuts mix

Day 7

Breakfast:Cottage cheese with strawberries and flax seeds
Lunch:Tofu and bell pepper stir-fry with spinach
Dinner:Baked salmon fillets with green beans and sautéed zucchini
Snack:Greek yogurt with blueberries and almonds

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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