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One of the easiest places to make gains is in the nutrition department. It doesn't have to be a super complicated diet adjustment; you just have to understand your existing eating habits, where they come from and how to change them.

Start by getting yourself into the right mindset: “I want to be a better me, a new me, and a more diet smart me.”
Remember, you are what you eat, and what you eat translates into your performance. Do you realize that most of us, at 25-55,
still eat like a 15 or 17 yearold?! And what’s wrong with that, you ask? Well, those portions that fueled our growing teenaged bodies simply aren't what we need any more. We're not growing and we generally live an office life, a sedentary life or a physically periodized existence. Make allowances for this new realization and move to shrink your general intake of food.

Basic Diet Improvements
1) Eat a smaller, more protein oriented breakfast. This starts the day with a smaller stomach and recognizes that we don't need as much food. Be especially careful of cereal extra carbs on a sedentary diet aren't necessary.

2) Understand that everything is carbohydrate oriented, which equals large calories. Move towards a vegetable rich diet, with protein in each meal, and at a volume that respects when you are active and sedate. Monday we are recovering from the weekend activity, so we may be hungrier. Tuesday should be a slowing down of diet and metabolism. Wednesday and Thursday the same, but by Friday we are building for the weekend so an increased calorie intake is ok. Never starve yourself during times of increased activity. It is important to eat more before, during and after bouts of endurance, but don't carry that philosophy into your regular diet. Think: "Physically periodized existence".

3) Evening meals are truly a time when we carry a lot of extra calories to bed, so try to avoid this. We mentioned a small breakfast, which shrinks your stomach and doesn't set your day up for three large meals. If you are hungry midday, eat a larger lunch allowing more time to digest a complex, rich meal. In the PM, exercise the most caution, because you must decide between hunger and habit. If you are truly burning through calories and are on an “after burn” – or an increased metabolism after intervals that maintains an increased basal metabolic rate (BMR) – then fill the void carefully (more on this in a future article). Understand that the hunger now is
for a reason, not because it's what you usually eat out of habit.

Ideal Basic Diet
Breakfast
Eggs with salsa for flavour, or omelet with vegetables
One piece whole grain or nonwheat
toast
Lunch after
exercise or normal (eat to fill not beyond)
Soup protein
stock and vegetable, curry lentil, chicken noodle etc. Here I will tell you,
never ever have creambased
soups or sauces, including hollandaise.
Sandwich heavy
on the vegetables, with some meat
Cookie
Dinner
One serving of protein vary
each day: some fish, some chicken, some meat

Source: BC Bike Race - Andreas Hestler

Andreas is one of the most recognized athletes in the global endurance mountain biking scene and is a highly-respected ambassador of the sport and British Columbia. He has exploded in the epic stage race arena over the past few years and, for three years running, has won the TransRockies Challenge...each time with a different partner. The BC Bike Race is a seven day mountain bike stage race from Victoria to Whistler, BC, Canada

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