Low-carb meal plan for cyclists

• Carbohydrate-Rich Foods: Choose options like whole grains, fruits, and starchy vegetables to fuel performance and support endurance.
• Lean Proteins: Incorporate sources such as lean meats, fish, and legumes to aid in muscle repair and recovery.
• Fruits and Vegetables: Include a variety of colorful produce like bananas, oranges, spinach, and bell peppers for vitamins, minerals, and antioxidants.
• Healthy Fats: Opt for sources like nuts, seeds, and olive oil to provide sustained energy and support overall health.
• Hydration Essentials: Drink plenty of water and consume hydrating foods like watermelon, cucumber, and tomatoes to stay properly hydrated during matches and training sessions.

• Highly Processed Snacks: Avoid chips, candies, and sugary cereals, as they provide empty calories and can lead to energy crashes.
• Excessive Fried Foods: Limit fried snacks, fast food, and processed meats, as they can cause inflammation and hinder recovery.
• Heavy, Greasy Meals Before Matches: Steer clear of heavy or greasy meals immediately before matches, as they may lead to discomfort and sluggishness on the field.
• Alcohol and Sugary Drinks: Minimize alcohol consumption, as it can impair coordination and hydration, and avoid sugary sodas that provide little nutritional value.
• High-Fiber Foods Before Matches: While fiber is important, avoid high-fiber foods like beans and cruciferous vegetables immediately before matches to prevent gastrointestinal discomfort.

To fuel long rides and support muscle recovery, consider these energizing swaps:

• For a protein-rich option, turkey sausages can replace ground turkey in your meals.
• To boost electrolytes, coconut flakes can replace almond butter in your snacks.
• For added fiber and nutrients, cabbage slaw can replace lettuce in salads and wraps.
• To enhance antioxidants, acai berries can replace blueberries in your smoothies.
• For a hydrating veggie, radishes can replace cucumbers in your salads.