Nutrition Coaching to Achieve

YOUR Goals

Resting Metabolic RateAmount of calories needed in a day without exercise

Metabolic TypeRatio of protein, fat, and carb that you feel best with

Skin Fold Testing-lean muscle analysisThe more muscle the more calorie burn

Ratio of Carbohydrate /Protein /Fat determined by the persons’ ability to burn fat for

fuel as well as the phase of training.Stress Level, Sleep Meals/Day- thermic affect of food

Small, frequent meals to keep metabolism revved.

Resting Metabolic Rate TestingTakes out one of the largest variables in

determining caloric needsHelps to stay on track on recovery days as well

as lower bouts of trainingMetabolic Testing

Gather information about where you need to work to achieve the best results, know where you are so you know where you’re going.

Determine if you are a fat burner or carb burner during exercise (VERY helpful with racing too).

*Once we know this data YOUR plan can be very precise.

If undetermined can produce excess inflammation and inhibit proper recovery

May contribute to weight gain or inability to lose weight

Fogginess, headache, fatigue, skin trouble, GI trouble, dehydration/dry mouth, achy joints/body, a hard time focusing or finding motivation, irritable

IgE-true allergy, determine best through blood testIgG/IgA- sensitivityLactose, glucose, fructose intolerance

Step 1: Get body fat testedFasCat can perform skin fold testing accurately

Step 2: Pick a realistic BF% goalStep 3: Determine fat mass

Current body weight x body fat %Step 4: Determine lean muscle mass

Subtract fat mass from current weightStep 5: Calculate Goal Weight

Current lean muscle mass/goal lean muscle mass %

Ideal Body Fat for RacingMen 20-29, 3-10%Men 30-39, 5-12%Men 40-49, 6-15%Men 50+, 8-17%Women 20-29, 10-16%Women 30-39, 11-17%Women 40-49, 13-20%Women 50+, 14-22%

Pick realistic goal, avoid the dark side

Resting Metabolic Rate + daily expenditure (you can use the calories off of your power meter) + 200-500 calories for going about your day. SUBTRACT hours spent on bike if longer than 1 hour.

You should not double count calories.

Example: RMR = 1800, OFF Day = 2200, EZ Day= 2900, Moderate Day = 3500, Hard Day = 4200

Divide your OFF day number by 24 hours and subtract the number of hours trained.

Example: burned 1600 on 3 hour ride. You will need to divide 2200 by 24 then subtract 3 of those hrs = 273. Then you can add your 1600 to 1927 = 3527.

OR you can take 1/8th of RMR and add in OFF day, very similar

Do NOT sabotage your workoutsYou may choose to do 1 day/week in carb deficit

Set the stage for training and recover wellFocus on balancing blood sugar and hydrationTaper off in consumption later in the day

If you workout at night, start with a lighter, protein based breakfast so you can have a balanced meal post training in evening.

VEGGIES! They help free up fat cells so that you lose fat vs. muscle when losing weight.

Rotate through various vegetables to stay on top of your immune system and detox pathways.Roasted green beans, carrots, onions, zucchiniSteamed broccoli/cauliflowerSauteed kale, onion, and mushrooms

Make 2-3 large meals a week that you can use for lunches and dinners.

Make several fish or chicken breasts at a time to use later in the week.

Plan ahead or Plan to fail.Get to the store regularly, plan out your meals,

keep healthy snacks on hand.

Carrots and hummusKale chips with almondsFruit and nutsFruit and string cheeseBean salad (garbanzos with veggies/dressing)Whole grain muffin, homemadeFood Bar for “on the go”- still a very good option

as you need to eat Protein shake- whey isolate, berries, ½ banana,

nuts, waterMix 1

Try to consume about 30% protein at each meal to offer satiety and help curb hunger

Fuel prior to your workout with carb and protein, fuel during with your sports nutrition of choice

Post workout get carb and protein in again The rest of the day try to consume more proteins,

veggies, and small amounts of fats (avocado, olive oil, nuts/seeds)

Try to taper your carbs off as you are less active in the day.

Give yourself a goal timeframeHelps with metabolism as well as mindset

Toast and peanut butter1 hour bikeWhey isolate, 1 banana, berries, nutsWhole grain sandwich with spinach, tomato, ¼

avocado, and piece of fruitCarrots/hummus/string cheeseFish, sweet potato, salad, green beans*If you get hungry try chomping on veggies as

you will alleviate calorie abundance and gain nutrition.

**Amounts vary from person to personHYDRATION is key, same mechanism in brain

Training Peaks as a platformGrocery store list emailedDetailed nutritional breakdownRecipes and variety brought into your week

with awareness of time constraints

Optimize fat loss vs muscle lossReduce cravingsHave an easier time planningBalance blood sugar and energyPerform betterGet motivated about your plan, know you are

doing what is right for YOU!Achieve the results you are looking for