Introduction

1

Table of contents

2

How well are you eating now?

3

Proteins to build a better body

4

Vegetables restock your cells with minerals

6

Getting’ down with fruit

8

Fuel for your brain and muscles: carbohydrates

11

You need to know the fats of life

13

Understanding your fuel needs when riding

16

How much protein you will need each day

18

Sample Menus

core diet: 3000 calories

21

Crank up the calories on serious training days

22

Food combos to eat as you ride or at pit stops

23

Sample menus

riding days: 6000 calories

25

Don’t Let Dehydration Reign On Your Day

26

Taking some vitamins and other supplements

28

Designer Whey or soy protein smoothies

30

Appendix 1: Guide to groceries

31

Appendix 2: How do you improve your diet?

33

Appendix 3: A brief shopping List

34