The Big Three
Athlete nutrition fundamentalsProtein — Build & Protect
- Target 1.6–2.2g of protein per kg of bodyweight daily. Higher end when cutting to protect muscle.
- Spread it across meals — aim for 25–40g per sitting for optimal absorption.
- Best sources: chicken breast, eggs, fish, Greek yoghurt, cottage cheese, legumes, tofu, and whey.
- The post-workout window is your priority — get protein in within 30–60 min of any session.
Carbs — Power Your Training
- Carbs are your primary fuel for cycling and high-intensity Freeletics work.
- Before training: simple carbs 30–60 min prior — banana, toast, rice cakes, energy bar.
- After training: pair carbs with protein within 30 min to replenish glycogen and start repair.
- On rest days, reduce carb portions slightly and increase vegetables. Less fuel burned = less needed.
Hydration — Non-Negotiable
- Drink 2.5–3.5 litres of water daily on training days. More in hot conditions.
- Sessions over 60 minutes need electrolytes, not just water. A sports drink, tablet, or salt + lemon mix works.
- Check your urine — pale yellow is perfect, dark yellow means drink more, clear means back off.
Smart Habits
Make it stickDo More Of
- Eat protein first at every meal, then fill the plate with carbs and veg. Keeps you full and protects muscle.
- Prep ahead. Cooked protein, boiled eggs, or portioned snacks remove bad decisions when you're hungry and tired.
- Time your biggest carb meals around training — before for fuel, after for recovery.
- Prioritise sleep. 7–8 hours is where muscle grows and fat burns. No supplement replaces it.
Go Easy On
- Liquid calories — sugary drinks, energy drinks, and juice can silently double your calorie intake.
- Skipping meals then overeating later. Steady fuelling beats the crash-and-binge cycle every time.
- Ultra-processed snacks daily. A planned treat once a week is fine — daily is where it derails progress.
- Crash dieting. A 300–500 kcal daily deficit is plenty. Bigger cuts burn muscle and stall metabolism.
Fuel Windows
When to eat whatTraining Day Timing
- 2 hrs before: Full balanced meal — protein + carbs + veg. Time to digest.
- 30 min before: Small quick carb — banana, dates, toast or an energy gel.
- During (60+ min): Electrolytes and water. Energy gel or dates for rides over 90 min.
- Within 30 min after: Protein + simple carbs. Your highest-priority nutrition window.
- 2–3 hrs after: Full balanced meal to complete recovery.
Rest Day Timing
- Keep protein the same — your muscles are still repairing from the previous session.
- Reduce starchy carbs slightly — you don't need as much fuel when you're not burning it.
- Increase vegetables to fill the volume gap and support gut health.
- Hydration still matters — at least 2 litres even on rest days.