Nutrition Plan
Name: Sidney McGill
Date: April 30, 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. Chronic bridge-week fat deficit (actual: 39 g → 60 g → 58.5 g across April 27-29 vs targets of 110-120 g) requires deliberate correction today and tomorrow before China travel.
Daily energy target
Energy availability screen: ≥ 45 kcal/kg FFM (~51 kg estimated FFM) plus estimated exercise expenditure yields a protective floor of ~2,770 kcal. At the operating target of ~2,400 kcal, estimated EA is ~38 kcal/kg FFM — below the 45 kcal/kg threshold. Because both FFM and session expenditure are estimated, and this is a very-low-intensity recovery day, use this as a risk screen rather than an automatic prescription. Do not restrict food to hit a lower caloric number. The chronic fat deficit from the bridge week means fat grams must be prioritized even if the total slightly exceeds 2,400 kcal; allowing fat to run to 105-110 g is the correct response today.
Full-day macro targets
Carbohydrate is reduced to 4.1 g/kg reflecting the very low intensity of a 60-90 min recovery spin. Protein holds at 1.8 g/kg to support back soreness recovery and muscle protein synthesis after three consecutive hard sessions. Fat at 105 g is the single highest-priority macro today: the chronic bridge-week pattern (39 g → 60 g → 58.5 g actual) must not repeat. For Hashimoto's, T4→T3 conversion efficiency, anti-inflammatory balance, and hormonal synthesis all depend on consistent adequate fat over multiple days. Today and tomorrow are the last opportunities to correct this before China travel on May 2.
Timing breakdown
Fat is distributed deliberately across all five windows today. If any meal misses its fat target, add a tablespoon of almond butter or a drizzle of olive oil rather than increasing carbohydrates. The fat target is the most critical single macro today. If dinner fat is well executed, the evening snack carb-and-fat allocation can hold at these levels; if dinner fat was short, add a tablespoon of nut butter to the evening snack.
Pre-ride meal (60-90 min before)
~625 kcal | 75 g carbs | 25 g protein | 25 g fat
Today's session is an easy Z1-Z2 recovery spin with no intervals and no structure. No intensive pre-loading is required. Eat a normal breakfast 60-90 minutes before riding. The goal is to have something in the system for the ride and to anchor the first fat window of the day, not to fuel for a quality session.
Protein smoothie with almond butter and chia
~620 kcal | 76 g carbs | 35 g protein | 26 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
- Almond butter: 25 g
- Chia seeds: 8 g
- Ice: optional
Protein powder must be certified GF and dairy-free. Almond butter must confirm no dairy-containing additives.
Instructions
- Blend almond milk, banana, dates, protein powder, almond butter, and chia seeds until smooth.
- Drink 60-90 minutes before the ride.
- Follow with 400-500 mL water before rolling.
Description
Sidney's established pre-ride smoothie pattern, using almond butter today rather than peanut butter to vary the fat source. Almond butter at 25 g provides ~12-14 g fat from a single addition — the most efficient way to anchor fat intake at breakfast without requiring a separate food item. Chia seeds at 8 g contribute a further ~3-4 g omega-3-containing fat. Today's session is so low in intensity that the 35 g protein in this option is not driven by session-fueling needs; it is included for morning protein distribution and overnight synthesis carry-through.
Eggs with rice, avocado, and olive oil
~600 kcal | 68 g carbs | 24 g protein | 25 g fat
Ingredients
- Cooked white rice: 190 g
- Eggs: 3 large
- Avocado: 60 g (~1/3 medium)
- Olive oil: 10 g
- Salt: 1 g
- Optional: salsa, hot sauce, or fresh herbs (GF/DF confirmed)
No additional dairy or gluten-containing ingredients.
Instructions
- Warm pre-cooked rice.
- Cook eggs scrambled in 5 g olive oil.
- Plate rice, drizzle remaining 5 g olive oil over rice, slice avocado and add cold.
- Eat 60-90 minutes before the ride.
- Drink 400-500 mL water before rolling.
Description
Fat is distributed across two deliberate sources here: avocado at 60 g contributes ~9-10 g fat; olive oil at 10 g adds ~9 g fat as a finishing drizzle. Combined with egg yolk fat (~5 g from 3 eggs), this option delivers ~23-25 g fat at breakfast without relying on nut butter alone. Sidney's egg-and-rice format is well-established in her logged intake and is well-tolerated before a low-intensity session.
During ride - 0-20 g CHO (recovery session)
Session: 1:00-1:30, Z1 to low Z2 only. No carbohydrate loading is required at this intensity or duration. Carry one 600 mL bottle of water with electrolytes or plain water. If the ride extends toward 90 minutes and any fatigue or energy dip is felt, consume up to 20 g carbs at the 60-minute mark — 5 Terra Delyssa Deglet Noor dates (~30 g carbs) or equivalent. Do not fuel aggressively. This is a recovery session, not a performance session; the fueling objective is hydration maintenance, not glycogen loading.
Fluids: 400-600 mL total over the ride. Today warms quickly to 13°C by 11:00 and 18°C by 14:00 — best riding window is 10:00-12:00 once the temperature clears 8°C. Warmer conditions mean fluid needs are real even for a short easy effort.
Post-ride recovery (60-90 min after finishing)
~665 kcal | 80 g carbs | 30 g protein | 25 g fat
A formal immediate post-ride shake (0-30 min window) is not required after a recovery-intensity session. Ride normally at the post-ride meal 60-90 minutes after finishing. This is lunch, structured to cover both recovery carbohydrate and the day's second fat window.
Chicken rice bowl with avocado and olive oil
~665 kcal | 80 g carbs | 31 g protein | 26 g fat
Ingredients
- Cooked white rice: 220 g
- Cooked chicken breast: 120 g
- Avocado: 70 g (~1/2 small avocado)
- Olive oil: 10 g
- Cucumber or zucchini: 100 g
- Lime juice: 15 mL
- Salt: 2 g
Instructions
- Warm rice and chicken.
- Sauté or lightly steam vegetables in a splash of water or on their own.
- Plate together; drizzle olive oil and lime juice over rice and vegetables.
- Slice avocado and add cold on top.
Description
Sidney's most-logged post-session meal combination, adapted today with an intentional fat boost. Avocado at 70 g contributes ~11-12 g fat; olive oil at 10 g adds ~9 g fat. Together these two additions deliver ~20-21 g fat at a single meal — the most efficient way to close the daily fat gap without requiring a large protein source to carry it. Rice at 220 g covers the 80 g carbohydrate recovery window without requiring additional carbohydrate sources at this meal.
GF pasta with salmon and greens
~655 kcal | 75 g carbs | 33 g protein | 25 g fat
Ingredients
- Certified GF pasta (rice, corn, or chickpea base): 90 g dry (~200 g cooked)
- Salmon fillet: 100 g
- Olive oil: 12 g
- Spinach or mixed greens: 80 g
- Garlic: 2 cloves
- Lemon juice: 20 mL
- Salt: 2 g
GF pasta must be certified gluten-free. Verify label before use.
Instructions
- Cook pasta to package instructions.
- Pan-sear or bake salmon with 6 g olive oil, garlic, lemon, and salt.
- Wilt greens in the same pan with remaining 6 g olive oil.
- Combine and plate.
Description
Use this option if Sidney wants a higher omega-3 intake at lunch rather than dinner. Salmon at 100 g provides ~13-14 g fat (primarily EPA/DHA omega-3) which is directly anti-inflammatory and relevant for back soreness management. If this option is used at lunch, dinner Option 2 (non-salmon) is preferred to avoid repeating the same protein source at both anchor meals.
Pre-travel recovery dinner
~683 kcal | 62 g carbs | 30 g protein | 35 g fat
Dinner carries the highest fat allocation of the day — 35 g. This is deliberate. After two meals already anchoring 50 g fat (breakfast 25 g + lunch 25 g), dinner must deliver 35 g to reach the 105 g daily target. Anti-inflammatory food choices are prioritized today: back soreness recovery and pre-travel immune resilience both benefit from omega-3-rich sources, which also support Hashimoto's thyroid-hormone production.
Baked salmon with sweet potato and walnuts
~690 kcal | 60 g carbs | 30 g protein | 36 g fat
Ingredients
- Salmon fillet: 130 g
- Sweet potato: 210 g
- Olive oil: 12 g
- Mixed greens or spinach: 80 g
- Walnuts: 20 g
- Lemon juice: 15 mL
- Salt: 2 g
- Garlic powder: 1 g
Instructions
- Cube sweet potato and roast with 6 g olive oil and salt at 200°C for 25-30 min.
- Bake or pan-sear salmon with remaining 6 g olive oil, garlic powder, and lemon.
- Dress greens lightly with remaining lemon or a splash of olive oil.
- Plate together and add walnuts cold on top of the greens.
Description
Salmon plus walnuts in the same meal produces the highest omega-3 density of the day. Salmon at 130 g delivers ~17-18 g fat (predominantly EPA and DHA), and walnuts at 20 g add ~13 g fat (primarily ALA omega-3). Together, these two sources alone contribute ~30-31 g fat at dinner, with olive oil and natural salmon fat covering the remainder. Sweet potato at 210 g provides ~48 g carbohydrates with beta-carotene and a lower glycaemic profile than white rice — appropriate for a lighter evening carbohydrate window. This is the preferred dinner option today because of the combined anti-inflammatory benefit for back soreness and Hashimoto's management.
Turkey or chicken with broccoli and peanut sauce
~680 kcal | 65 g carbs | 29 g protein | 33 g fat
Ingredients
- Cooked white rice: 160 g
- Cooked ground turkey or sliced chicken breast: 100 g
- Peanut butter: 30 g
- Certified GF tamari: 12 mL
- Maple syrup: 8 g
- Broccoli: 130 g
- Olive oil: 8 g
- Lime juice: 15 mL
- Salt: 1 g
GF tamari must be certified gluten-free. Peanut butter must confirm no dairy-containing additives.
Instructions
- Warm rice and turkey or chicken.
- Steam broccoli or sauté in olive oil.
- Mix peanut butter, tamari, maple syrup, lime, and 30 mL hot water into sauce.
- Combine all components and drizzle peanut sauce over the bowl.
Description
Use this option if salmon was consumed at lunch, or if Sidney prefers a land-based protein at dinner. Peanut butter at 30 g contributes ~15 g fat and ~8 g protein from a single addition. Olive oil adds a further ~7 g fat. Combined with meat fat (~4-5 g), total fat from this option reaches ~33 g. Broccoli at 130 g provides vitamin C, sulforaphane, and anti-inflammatory micronutrients with minimal caloric cost. GF tamari must be verified before use.
Evening snack (90 min before bed)
~348 kcal | 15 g carbs | 27 g protein | 20 g fat
The evening snack today is protein-forward with a fat contribution. By this point the day's carbohydrate allocation is largely complete; the snack's role is to deliver an overnight protein pulse for continuous muscle protein synthesis through sleep, and to push the day fat total to or above 100 g if dinner slightly underdelivered.
Protein shake with almond butter
~360 kcal | 14 g carbs | 30 g protein | 20 g fat
Ingredients
- Pea/rice protein blend or comparable DF protein powder: 40 g
- Unsweetened almond milk: 300 mL
- Almond butter: 20 g
- Cocoa powder: 5 g (optional, for flavour)
Protein powder must be certified GF and dairy-free.
Instructions
- Blend or shake almond milk, protein powder, and almond butter together.
- Add cocoa powder if desired.
- Consume 60-90 minutes before bed.
Description
The cleanest evening snack for today's context: protein powder at 40 g delivers a concentrated amino acid pulse without a large meal sitting heavily before sleep. Almond butter at 20 g contributes ~10-11 g fat, helping close the daily fat target efficiently. Carbohydrate load at this hour is deliberately low given the generous breakfast and lunch carb allocation.
Chia pudding with almond butter and dates
~340 kcal | 24 g carbs | 9 g protein | 24 g fat
Ingredients
- Unsweetened almond milk: 250 mL
- Chia seeds: 25 g
- Almond butter: 20 g
- Deglet Noor dates: 20 g (2 dates)
- Vanilla extract: 2 mL
Instructions
- Mix almond milk, chia seeds, vanilla, and chopped dates in a small container.
- Refrigerate 4+ hours or overnight; prepare early in the evening.
- Serve with almond butter stirred through or drizzled on top.
Description
Use this if Sidney prefers a textured snack over a protein shake. Note: protein content at ~9 g is significantly lower than Option 1 (~30 g). If using this option and daily protein is tracking below 112 g by evening, supplement with a separate 25-30 g protein shake alongside the chia pudding to maintain the overnight synthesis window. Chia seeds at 25 g contribute ~5 g omega-3-containing fat alongside the almond butter fat contribution.
Evening snack is not optional today: total fat without this snack would fall to ~85 g, well short of the 105 g day target. If dinner used Option 1 (salmon + walnuts), the snack can use Option 2 and keep a slightly lower protein load. If dinner used Option 2 (peanut sauce, lower omega-3 density), Option 1 protein shake is preferred.
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 bottle. Today warms significantly — 13°C by 11:00, 18°C by 14:00, 20°C by 16:00. This is the warmest day of the bridge week. Fluid needs are substantially higher than the cold days earlier in the block. Drink deliberately throughout the day, not only during the ride.
- Ride sodium: 300-400 mg/hr is sufficient for a 60-90 min Z1-Z2 recovery session at these temperatures. No aggressive sodium loading required.
- Anti-inflammatory note: olive oil, walnuts, salmon, and avocado are all appropriate to include today. These sources support back soreness recovery through omega-3 and polyphenol pathways and maintain the anti-inflammatory baseline relevant for Hashimoto's management. Turmeric or ginger as a seasoning on any meal is a compatible addition.
- Hydration environment: Open-Meteo Edmonton (53.5461, -113.4938). WMO code 0 (clear sky) at 08:00. Current: 3.3°C, apparent -0.4°C, wind 10.3 km/h SW, 0 mm precipitation. Daily high 20.1°C / low 2°C. Warming quickly — 5°C by 09:00, 8°C by 10:00, 13°C by 11:00, 18°C by 14:00. No precipitation forecast. Best riding window: 10:00-12:00 once temperature clears 8°C.
Carry-forward
Tomorrow (May 1) is the final training day before China travel on May 2: pre-travel endurance with openers, 1:45-2:00, easy endurance with 4×3 min upper Z2 to low tempo (75-82% FTP, 195-213 W).
For tomorrow's plan:
- Pre-ride carbs: 65-75 g CHO and 15-20 g protein at least 75 min before rolling. Session has a real training component (4×3 min openers) even if low overall intensity.
- During-session: 60-75 g CHO/hr. Moderate endurance day with short upper Z2 blocks; steady fueling is still required.
- Fat carry-forward: maintain ≥ 100 g tomorrow. Today's correction attempt (105 g target) must not revert. The bridge week fat average across April 27-30 will still be well below the daily targets even if today and tomorrow deliver correctly; arriving at China travel with a chronic fat deficit is a poor position for immune resilience and thyroid function across a 14-hour time zone shift.
- China travel (May 2) preparation: arrive at May 2 with full glycogen and adequate fat stores. May 1 fueling quality is the last lever. Eat well, sleep early, and do not start the travel day underfueled or in a caloric deficit.
- Back soreness: if today's easy spin aggravates symptoms, tomorrow's session should be shortened or converted to a gentle walk. Do not board a 15+ hour flight with worsening or unresolved back pain. If soreness becomes sharp, refers into the leg, or affects normal walking gait at any point today, seek assessment before travel.