Recovery is KING...in cycling. January 22, 2016 11:02

Recently I decided to look at my nutrition and I noticed I wasn't eating enough! I had a deficit of between 1000-1500 calories everyday! Wow and everyone always said that I eat allot but now I have to eat even more...

What's the down side of a deficit such as this... well for me it was feeling tired, not recovering from rides and my weight slowly creeping up. Yes, that right my weight was increasing... This was because of the significant deficit it was going into starvation mode and hanging onto every last bit of energy. You can only imagine the strain this was putting on my immune system also…

So what did I do...
I started tracking my energy intake and macros. A very hand tool I've used was My Fitness Pal. This enabled me to track my energy intake on a daily basis, which included my training variables.

All in all I've increase my energy intake by approximately a 1000 calories. And that's not an easy feat when you trying to eat healthy too.

What the verdict...This has resulted in faster recovery from training, increased immune system and not to mention I'm the lightest I've been in a long time at 61.2kgs. Great climbing weight for cycling. (Pity I can't climb)
Nutrition - Cycling Revovery by Watt Bomb
Here's a sample of a recovery snack that I've added into my day.
Ingredients:

90g raspberries or blueberries
1 banana
1 Cup Rolled Oats
1 Serving Chocolate protein powder
1 teaspoon honey
Breakdown: 360 Cals

56g Carbohydrates
23g Protein
5g Fat

I'm not saying that this is the solution as there is no one size fits all and everyone has different needs. But I sure can say from experience that this has made a huge difference for me. 

Enjoy the weekend!

Troy.