| Follow this 12-point nutrition checklist. Then you are well | | | | 7. Consume energy during training and competition |
| on your way giving yourself a healthy and nutritious | | | | from a supplementary energy source diluted with |
| lifestyle and ensure the energy that you need as a | | | | water. |
| racing cyclist: | | | | 8. The concentration of energy should be thinner (more |
| 1. Daily eat 60% of the complex carbohydrates such | | | | water) when it is hot |
| as: organic brown rice and organic Durum, Spelt or | | | | 9. Remember to eat a little during training and during |
| smacks wheat pasta | | | | competition, so the stomach has a little to work with. A |
| 2. 30 % of your diet should consist of organic | | | | good choice here is a protein bar |
| vegetables | | | | 10. Immediately consume fast carbohydrate and |
| 3. Rather eat 6 smaller meals instead of the usual 3 | | | | protein following training and competition |
| big meals. It increases your burning capacity and gives | | | | 11. Supplement with a meal, vitamins and minerals as |
| a better balance in your stomach and in your intestinal | | | | fast as possible. However, it should be within 4 hours |
| system | | | | of training and competition |
| 4. Daily take Omega 3-6-9 fatty acids as your primary | | | | 12. Stretch your muscles for a minimum of 20 minutes, |
| fat resource. (Remember to cut down on nearly all | | | | especially following each training session / competition, |
| other fat!) | | | | but also on days when you are not training. Each |
| 5. Too much fat is fattening no matter if it is the right | | | | stretch of the muscle should be held for about 25-30 |
| fat or not | | | | seconds. Repeat stretching per. muscle 2-3 times and |
| 6. Drink plenty of water, it cleanses the body, so it can | | | | shake the muscle between each stretch. Stretching |
| get hold of the important nourishment more easily from | | | | reduces the risk of injury. |
| the food you eat | | | | |