Thursday, September 24
This is little bit on what I think about nutrition as I get asked a lot what I eat. Below you will find a sample day when I am training. It varies on the amounts and portion sizes depending on the demands of training or what I think my body needs. My main thing is keeping nutrition as natural as possible with the odd treat thrown in. I don't believe that one way of eating is correct - for example being 100 per cent Paleo, vegan or vegetarian. Taking information from all ways of eating and adapting it to suit your needs is the way forward.
Read Luke's blog entry: 'How I burn 8,000 calories in a day'
I make most of my meals myself, but I do have a massive advantage working at The Cycle Hub as I can always turn to The Cycle Bistro to get my healthy fix. It usually just takes some good time management to find the time to food prep. You can make enough for the next few days so if you are late from work or training you reach for the left overs not the takeaway menu!
I think it is important to try and use as many different varieties of food as you can. It keeps the body guessing; it's good to surprise it with new vegetables and spices that we get numerous health benefits from. For example, how good turmeric is as a natural anti-inflammatory. Don't get me wrong I have my everyday staples that I always turn to, but it’s good to mix it up to make cooking interesting if nothing else. And before you know it you are getting vitamins and minerals from other food sources which your body is probably craving even though you didn't realize it.
I don't believe people should be on diets - it should just be a normal way of life. Diets usually come to an end and yes maybe you will get short term gains and then the weight goes back on anyway. You will be back to square one. Make changes for the good. More and more evidence and research is showing that sugar is such a killer and cause of many weight related illnesses. I am no professional in this field, but have been saying for a long time how bad it is. Don't get me wrong, I have a sweet tooth and have a fix every now and again – but everything in moderation. The scary thing for me with this is the rate at which parents are giving their children sugary treats and fizzy drinks. My question is: Why? Do some research and educate yourself so you can educate the next generation. It is not needed in your diet and especially not a child’s.
The main supplement that I always take is Omega 3 to get the extra essential fatty acids my body needs. The rest of my nutrients come from my food. I try to eat as locally sourced and as organic as possible, but there is sometimes a cost issue as a huge part of my income is spent on food. I do believe that if you feed your body the right fuel, it leads to much better gains in the sporting world and a happier way of life. When I have my off season and I am not so regimented about what I eat I really notice a change in my mental and physical state. It gives me all the reason to get back on the way of healthy eating.
Make the change today to start eating healthy, you will not regret it.
Menu on a typical training day
Quinoa Porridge with Berries and banana
Coffee with coconut cream
4am: Ride
Paleo energy bars from The Cycle Bistro or banana and water.
Recovery shake (I feel it helps recovery if I have another session the same day)
Main breakfast: Omelette, avocado, leafy greens, coconut water, berry smoothie (or both!)
Full fat Greek yogurt with nuts and honey
1pm: Swim
Lunch: Salmon salad (always try vary salads and vegetables as much as possible)
Snacks through out the day: Nuts, home made paleo bars, shredded coconut, apples, grapefruit, oranges or other fruits.
5pm: Yoga or mobility work
Evening meal: Steak and vegetables
Dark chocolate and chamomile tea at night (I am very rock and roll!)
