Whenever I advise athletes about nutrition, I tell them that they don't need a special diet to fuel performance. The one that's best for health is also the one that's best for strong results. If you want all your systems firing at 100 percent, you need to feed them the best-quality fuel possible (while avoiding these Top 7 Diet Myths). Follow these three simple rules and you'll be well on your way to becoming a faster and healthier cyclist.
More: Eating to Win: What We Can Learn From Pro Cyclists
The populations that live longest consume a more plant-based diet than the average American does. Some pro cyclists, including Levi Leipheimer, eat no meat at all. Aim to get 50 percent of your calories from vegetables and legumes, 20 percent from fruits, 15 percent from whole grains and 15 percent from protein sources like nuts, dairy products or meat.
More: What Pro Cyclists Eat for Success
Prerace Breakfast
Made from organic whole-grain wheat, flax seed, pearl barley and oats, Samurai Cereal will keep you full for hours. Serve it hot and top it with berries, agave nectar, nuts and almond milk.
More: 6 Eating Habits That Sabotage Your Cycling
On the Bike
Sick of packaged bars, gels and chews? Try a real-food energy source on your next ride, such as baked sweet potatoes, Fig Newtons or fingerling potatoes with a bit of salt.
Postride Snack
A fresh smoothie is an easy way to pack nutrient-dense foods into your diet. One of my go-to combos: kale, baby carrots, celery, cucumber, frozen berries and a banana (you can also add protein powder).
More: 7 Tips for Fueling on the Bike
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