Nutrition Off The Bike
“ I feel pretty okay with what I’m eating ON my bike rides, but how about the other 90 percent of the time?”
“ Am I eating enough to recover properly?”
“There's so much messaging out there with different diets. What's right for me?
“What are some quick wins I can achieve on the diet front?”
Fueling Your Life Off the Bike: Simple Nutrition Wins
Leftovers scrambled up. Lots of carbs, protein, and vegetables are always good for you.
We all know how important nutrition is on the bike, but what about the other 90% of the time? Many of us struggle with finding the right balance and navigating the confusing world of diet advice. If you've ever asked yourself, "Am I eating enough to recover?" or "What's the right diet for me?", you're not alone. Let's break down some simple, actionable steps to improve your nutrition off the bike.
Don't Read Too Much Into Diet Messaging
First and foremost, let's address the elephant in the room: the overwhelming amount of diet information out there. It's easy to get lost in trends and conflicting advice. Instead of obsessing over the latest fad, remember that consistency and basic principles are key. Don't get bogged down in the noise. Focus on what truly matters for your body and your lifestyle.
Eat Lots of Good Food
This might sound simple, but it's fundamental. Prioritize whole, nutrient-dense foods. Think fruits, vegetables, lean proteins, and whole grains. These foods provide the vitamins, minerals, and energy your body needs to thrive, both on and off the bike. Don't overcomplicate it. Start by incorporating more of these good foods into your daily meals.
My wife makes some amazing sushi dinners, and its fun picking out fresh fish at the market!
Before Taking Foods Away, Try Adding Healthy Options
This is a game-changer. Instead of immediately focusing on restriction, try adding healthy choices first. For example, add a side of vegetables to your dinner or a piece of fruit to your breakfast. It's often easier to build positive habits than to eliminate perceived "bad" ones. By adding healthy options, you naturally crowd out less nutritious choices over time.
Eat Lots of Carbohydrates and a Gram of Protein per lb of Body Weight Every Day
If you are ever riding in Wallonia, theres an amazing bakery in Ellezelles that is worth the long ride over the hills.
For athletes, and really for everyone, carbohydrates and protein are crucial. Carbohydrates provide the energy you need for your workouts and daily activities. Protein is essential for muscle repair and recovery. Aim to eat plenty of carbohydrates from good sources like whole grains, fruits, and vegetables. And as a general guideline, aim for about a gram of protein per pound of your body weight each day to support your recovery and overall health.
By focusing on these simple, foundational principles, you can significantly improve your nutrition off the bike. Remember, it's about consistency, not perfection. Start making small changes, and you'll see big results over time.
Pizza at the end of a 650 mile bikepacking route is pretty amazing.
What are your favorite ways to fuel your body off the bike? Share your tips in the comments below!