Nutrition Plan
Name: Sidney McGill
Date: April 29, 2026
All foods gluten-free and dairy-free. No exceptions. All packaged products must be certified GF and confirmed DF before use. Hashimoto's thyroiditis context: maintain adequate dietary fat daily to support thyroid hormone conversion and hormonal synthesis.
Daily energy target
Energy availability screen: ≥ 45 kcal/kg FFM (~51 kg estimated FFM) plus estimated exercise expenditure yields a protective floor of ~3,495 kcal. At the operating target of ~3,050 kcal, estimated EA is ~36 kcal/kg FFM — below the 45 kcal/kg threshold. Because both FFM and session expenditure are estimated, use this as a risk screen rather than an automatic prescription. If Sidney underdelivers on planned intake, the ~3,495 kcal floor becomes the safety catch for the day. Do not restrict food to hit a lower number; restrict only the evening snack and dinner added fats if appetite is genuinely low after the ride.
Full-day macro targets
Carbohydrate is reduced from yesterday's hard-day rate (7.5 g/kg) to 6.0 g/kg for a moderate Z2 + torque session. Protein is slightly reduced from yesterday's 2.0 g/kg to 1.8 g/kg; still well above minimum recovery threshold. Fat is the priority target today: the goal is to consolidate yesterday's partial correction (60 g actual vs 110 g target) by delivering 120 g today, establishing a reliable above-60 g fat baseline through the rest of the bridge block before China. This directly supports thyroid hormone conversion and anti-inflammatory balance for an athlete with Hashimoto's.
Timing breakdown
If appetite is genuinely low after the ride, protect the during-ride fueling and the post-ride 0-30 min recovery window first. Trim the evening snack fat and dinner added fats before cutting earlier windows. The fat target is a net-day goal; the priority distribution is pre-ride carbs, during-ride carbs, post-ride protein, then fat in the evening meals.
Pre-ride meal (60-90 min before)
~555 kcal | 80 g carbs | 25 g protein | 15 g fat
Today's session is not time-constrained. The morning starts cold (1°C at 8:00 AM, apparent -2°C), warming to ~15°C by afternoon. Best riding window is late morning to early afternoon once the temperature clears 5-8°C. Eat the pre-ride meal 60-90 minutes before rolling, not earlier.
Smoothie with dates and protein powder
~560 kcal | 83 g carbs | 35 g protein | 14 g fat
Ingredients
- Deglet Noor dates: 55 g
- Frozen banana: 1 medium (~120 g)
- Unsweetened almond milk: 400 mL
- Pea/rice protein blend or comparable DF protein powder: 35 g
- Peanut butter: 18 g
- Chia seeds: 5 g
- Ice: optional
Protein powder must be certified GF and dairy-free. Peanut butter should confirm no dairy-containing additives.
Instructions
- Blend almond milk, banana, dates, protein powder, peanut butter, and chia seeds until smooth.
- Drink 60-90 minutes before starting the ride.
- Follow with 500 mL water before rolling.
Description
This is Sidney's established pre-ride smoothie pattern. It delivers fast carbohydrates from dates and banana, a strong protein pulse, and enough fat from peanut butter to sustain the first hour without GI load. Easy to prepare and well-tolerated based on prior logged intake.
Eggs with rice and bell pepper
~505 kcal | 70 g carbs | 25 g protein | 15 g fat
Ingredients
- Cooked white rice: 200 g
- Eggs: 3 large
- Red bell pepper: 80 g
- Olive oil: 8 g
- Salt: 1 g
No additional dairy or gluten-containing ingredients.
Instructions
- Warm pre-cooked rice in a pan or microwave.
- Cook eggs scrambled or fried in olive oil with sliced bell pepper.
- Serve together and eat 60-90 minutes before rolling.
- Drink 500 mL water before starting.
Description
The rice-and-eggs format has appeared multiple times in Sidney's confirmed intake. It is reliable, dairy-free, and gluten-free without requiring any certified-GF products beyond what is already on hand. The olive oil adds a small fat contribution that helps sustain the early ride without slowing gastric emptying excessively at this dose.
During ride - 60-75 g CHO per hour
1:45-2:00 total working target: ~110-130 g CHO, ~440-520 kcal
Total: ~110 g CHO across the session.
Fluids: 400-600 mL/hr. Cold weather reduces thirst cues — bottle execution must be deliberate even when Sidney does not feel thirsty at 1-5°C. Sodium: 400-600 mg/hr. Lower end of the range is appropriate for cold conditions; higher end if riding over-dressed or indoors.
Verified GF + DF during-ride fuel options: Maurten drink mix and gels (GF/DF confirmed), SiS Beta Fuel, Precision Fuel & Hydration, Skratch Sport Hydration, Terra Delyssa Deglet Noor dates (label-confirmed GF/DF), maple syrup flasks. Verify flavor-specific labels for Spring Energy, Clif Bloks, Tailwind, GU, and Honey Stinger before use. Avoid dairy-containing recovery products and wafer-style products unless certified GF/DF.
This is a support session, not a primary quality day — during-ride carbohydrate still needs to be delivered consistently to fuel the torque reps, but the urgency is lower than on a threshold day.
Post-ride recovery (0-90 min)
Immediate shake (within 30 min): ~345 kcal | 50 g carbs | 25 g protein | 5 g fat
- Pea/rice protein blend: 35 g (~26 g protein)
- Banana: 100 g
- Deglet Noor dates: 18 g
- Unsweetened almond milk: 250 mL
- Cocoa powder: 8 g
- Salt: 0.5 g
- Water: 250 mL
Protein powder must be certified GF and dairy-free.
Blend and drink within 30 minutes of finishing the ride. This is the window where carbohydrate uptake rate is highest and protein synthesis is initiated — do not skip this even if the post-ride meal feels close.
Post-ride meal (60-90 min after finishing): ~650 kcal | 65 g carbs | 30 g protein | 30 g fat
Chicken rice bowl with avocado and olive oil
~650 kcal | 64 g carbs | 31 g protein | 30 g fat
Ingredients
- Cooked white rice: 190 g
- Cooked chicken breast: 100 g
- Avocado: 65 g
- Olive oil: 8 g
- Red bell pepper: 80 g
- Zucchini: 100 g
- Lime juice: 15 mL
- Salt: 2 g
Instructions
- Warm rice and chicken.
- Sauté vegetables in olive oil with salt.
- Slice avocado and add after warming is complete.
- Plate together and add lime juice.
Description
This is the highest-priority post-ride meal format for today. Avocado and olive oil together deliver ~28-30 g of fat in a single meal — the most efficient way to move the daily fat total toward the 120 g target without relying on a very heavy dinner. Rice and chicken cover the carbohydrate and protein recovery requirements reliably. Sidney has logged this combination previously and it is well-tolerated.
GF rice noodle tofu bowl
~640 kcal | 67 g carbs | 29 g protein | 28 g fat
Ingredients
- Cooked rice noodles: 200 g
- Extra-firm tofu: 160 g
- Edamame (shelled): 65 g
- Sesame oil: 10 g
- GF tamari: 15 mL
- Maple syrup: 8 g
- Cucumber: 80 g
- Shredded carrot: 60 g
- Sesame seeds: 8 g
- Lime juice: 10 mL
GF tamari must be certified gluten-free. Tofu label should confirm no cross-contamination with wheat.
Instructions
- Cube and pan-sear tofu in sesame oil until golden.
- Cook rice noodles and rinse.
- Mix tamari, maple syrup, and lime juice as sauce.
- Combine noodles, tofu, edamame, cucumber, carrot, sauce, and sesame seeds.
Description
Use this if chicken is not ready or Sidney prefers variety at the post-ride meal. Sesame oil and sesame seeds provide a different fat profile from the avocado option. Edamame adds a plant protein contribution alongside the tofu to hit the 30 g protein target without dairy.
Evening recovery dinner
~693 kcal | 50 g carbs | 22 g protein | 45 g fat
The post-ride meal covers the main recovery carbohydrate and protein window. Dinner carries the fat target: today's fat goal of 120 g requires a deliberate fat source at dinner given the moderate fat loads in other windows. Salmon is the preferred option today because it delivers the highest-quality fat (omega-3, EPA/DHA) for anti-inflammatory and thyroid support in a Hashimoto's context.
Baked salmon with sweet potato and greens
~695 kcal | 48 g carbs | 28 g protein | 41 g fat
Ingredients
- Salmon fillet: 130 g
- Sweet potato: 200 g
- Olive oil: 15 g
- Spinach or mixed greens: 80 g
- Walnuts: 18 g
- Lemon juice: 15 mL
- Salt: 2 g
- Garlic powder: 1 g
Instructions
- Roast cubed sweet potato with 8 g olive oil and salt at 200°C for 25-30 min.
- Bake or pan-sear salmon with remaining olive oil, garlic powder, and lemon.
- Wilt or lightly dress greens with remaining lemon.
- Plate with walnuts added cold.
Description
Salmon plus walnuts in the same meal produces the highest dietary omega-3 density of the day — directly relevant for thyroid hormone support and anti-inflammatory balance with Hashimoto's. Sweet potato adds sustained carbohydrate at a moderate dose appropriate for an evening meal after the ride's recovery window has been handled by the post-ride shake and meal.
Turkey rice peanut sauce bowl
~690 kcal | 52 g carbs | 25 g protein | 40 g fat
Ingredients
- Cooked white rice: 140 g
- Cooked ground turkey or sliced turkey breast: 90 g
- Peanut butter: 28 g
- GF tamari: 12 mL
- Maple syrup: 8 g
- Broccoli: 120 g
- Carrot: 80 g
- Olive oil: 8 g
- Lime juice: 15 mL
- Salt: 1 g
GF tamari must be certified gluten-free. Peanut butter must contain no dairy.
Instructions
- Warm rice and turkey.
- Steam broccoli and carrot, or sauté with olive oil.
- Mix peanut butter, tamari, maple syrup, lime, and 30 mL hot water into sauce.
- Combine all and drizzle peanut sauce over the bowl.
Description
Use this if salmon is unavailable or appetite is low for fish. Peanut butter at 28 g delivers ~14 g fat and ~7 g protein efficiently, and the sauce format makes the meal easy to eat even when post-ride appetite is reduced. Olive oil adds another layer of fat without altering the flavour. The combination reliably closes the fat gap through familiar, repeatedly logged foods.
Evening snack (90 min before bed)
~345 kcal | 20 g carbs | 10 g protein | 25 g fat
The evening snack today is fat-forward. After the post-ride meal and dinner, the carbohydrate and protein windows are covered; the snack's job is to consolidate the fat target and add a small overnight protein pulse to support continuous muscle protein synthesis through sleep.
Almond butter with dates and chia
~345 kcal | 22 g carbs | 9 g protein | 25 g fat
Ingredients
- Almond butter: 32 g
- Deglet Noor dates: 30 g
- Chia seeds: 8 g
- Unsweetened almond milk: 150 mL
Instructions
- Warm almond milk slightly.
- Stir in chia seeds and let sit 5-10 minutes.
- Serve with dates and a side of almond butter for dipping or stir-through.
Description
This is the cleanest high-fat evening snack option using items Sidney already has on hand. Almond butter provides ~25 g fat with a small protein contribution. Dates and almond milk add modest carbohydrate and extend the chia pudding texture. Prepare it early in the evening so the chia can gel.
GF rice cakes with almond butter and banana
~330 kcal | 30 g carbs | 7 g protein | 20 g fat
Ingredients
- Certified GF plain rice cakes: 2 cakes (~18 g)
- Almond butter: 25 g
- Banana: 80 g
Rice cakes must be certified GF and confirmed dairy-free.
Instructions
- Spread almond butter on rice cakes.
- Slice banana and serve alongside or on top.
- Eat 60-90 minutes before bed.
Description
Use this if Sidney prefers something simpler or is less hungry in the evening. The fat target is slightly lower than Option 1; if using this option, add 5-8 g more almond butter or a small handful of walnuts to keep fat at or above 20 g for the snack window.
Evening snack is recommended today, not optional: total fat without this snack would fall to ~95 g, short of the 120 g day target. If dinner fat was well-executed (salmon plus walnut, or peanut sauce at full portion), the snack can be lighter. If dinner was reduced, keep the full snack.
Supplement and hydration notes
- No current supplement protocol is documented in the athlete profile. Do not add iron, vitamin D, magnesium, omega-3, or other supplement doses unless already prescribed or confirmed by the athlete.
- Minimum daily hydration: 2.5-3.0 L total fluid plus ride bottles. Cold conditions (1°C morning, ~15°C afternoon) suppress thirst despite real fluid needs; volume targets apply regardless of perceived thirst.
- Ride sodium: 400-600 mg/hr. Use lower range if temperature stays below 8°C for most of the ride; use higher range if riding in layers with significant warmth accumulation.
- Post-ride sodium: include 300-500 mg sodium in the recovery shake or alongside it (a pinch of salt in the shake, or salted crackers/rice alongside) to drive fluid retention and glycogen storage.
- Hydration environment: Open-Meteo Edmonton (53.5461, -113.4938). WMO code 3 (overcast) for April 29. Current at 08:00: 1°C, apparent -2.4°C, wind 6.3 km/h, 0 mm precipitation. Daily high 15.1°C / low -0.8°C. Cold and clear. No precipitation expected. Afternoon is the optimal riding window.
Carry-forward
Tomorrow (April 30) is the final major workload day of the bridge block: tempo progression, 2:15-2:30, with 3×15 min at 78-84% FTP (203-218 W) and 8 min easy between. This is a real quality day — not threshold, but genuine sustained muscular effort.
For tomorrow's plan:
- Pre-ride carbs should be slightly higher than today: 85-90 g CHO and 20-25 g protein at least 75 min before rolling.
- During-session target: 75-90 g CHO/hr as prescribed in rolling 7-day.
- Fat carry-forward: maintain above 100 g again tomorrow. Do not revert to the low-fat pattern from earlier in the bridge week.
- If today's ride leaves more residual fatigue than expected, that is relevant context for tomorrow's readiness gate — flag it in the evening check-in.