Nutrition Plan
Name: Sidney McGill
Date: Friday, May 1, 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: adequate daily fat intake is required to support T4→T3 hormone conversion, hormonal synthesis, and anti-inflammatory balance. Five-day chronic fat deficit across bridge week (39 g → 60 g → 58.5 g → 77 g actual vs. 105–120 g targets on April 27–30) makes today — the last day of full food control before China — the most critical fat correction opportunity of the training block.
Daily energy target
Energy availability screen: ≥ 45 kcal/kg FFM (~51 kg estimated FFM) plus estimated exercise expenditure yields a protective floor of ~2,995 kcal. At the operating target of ~2,600 kcal, estimated EA is ~37 kcal/kg FFM — below the 45 kcal/kg threshold. Because both FFM and session expenditure are estimated, and the chronic fat deficit represents a far higher risk than a modest caloric undershoot, use this as a risk screen only. Do not restrict food to hit a lower caloric number. If meals run slightly above 2,600 kcal today, especially through fat-dense options at dinner, this is the correct response on the last pre-China food day.
Full-day macro targets
Carbohydrate at 4.8 g/kg reflects the real training session today — 1:45-2:00 with four upper-Z2 openers — and the need to establish glycogen stores before tomorrow's 15+ hour flight. Protein holds at 1.8 g/kg to support ongoing muscle protein synthesis and back-soreness recovery. Fat at 108 g is the single most important macro today: the cumulative five-day deficit (39 g → 60 g → 58.5 g → 77 g actual) heading into China travel carries genuine Hashimoto's risk (chronic low fat impairs T4→T3 conversion). Fat must appear at every meal as the primary anchor, not as a side effect. Fat must reach at least 108 g; slightly overshooting is acceptable given the correction priority.
Timing breakdown
Fat is the priority macro at every meal today — deliberately present at breakfast (22 g), lunch (20 g), and especially dinner (42 g). Dinner carries the single largest fat allocation because it is the last full meal opportunity to close the chronic deficit before China. Do not substitute dinner fat for additional carbohydrates at that meal. If a meal misses its fat target, add 1 tbsp almond butter (13 g fat) or a drizzle of olive oil (5 g olive oil = 4.5 g fat) rather than leaving the gap unfilled.
Pre-ride meal (75-90 min before)
~590 kcal | 75 g carbs | 22 g protein | 22 g fat
Today's session includes real quality work (4×3 min openers at 75-82% FTP), so a proper pre-ride meal is required. Eat 75-90 minutes before rolling to allow partial digestion. Prioritize carbohydrate for glycogen availability and include a deliberate fat source to anchor the first fat window of the day. Keep the meal moderate in volume — the goal is ready energy, not a heavy stomach.
Egg and rice bowl with avocado
~605 kcal | 74 g carbs | 22 g protein | 25 g fat
Ingredients
- Cooked white rice: 175 g
- Eggs: 2 large
- Olive oil (for cooking): 5 g
- Avocado: 70 g (~half a small avocado)
- Banana: 1 medium (~100 g)
- Salt: 1 g
- Optional: hot sauce or salsa (GF/DF confirmed)
No dairy or gluten-containing ingredients.
Instructions
- Warm pre-cooked rice.
- Cook 2 eggs scrambled in 5 g olive oil.
- Plate rice with eggs on top.
- Slice avocado cold onto the plate.
- Serve banana on the side.
- Eat 75-90 minutes before rolling. Follow with 400-500 mL water.
Description
Established GF/DF breakfast pattern for Sidney. Rice at 175 g contributes ~48 g carbohydrate as the primary glycogen primer. Avocado at 70 g delivers ~10.5 g fat as the deliberate fat anchor — the most efficient single-addition fat source here. Eggs contribute protein and additional fat from yolks (~5.3 g per yolk × 2 = ~10.6 g fat total across eggs and cooking oil). This option is preferred if Sidney has time to prepare a warm meal and is riding mid-morning. The warm format is typically better tolerated than a cold smoothie if ambient temperature is still cool (current 9.4°C, feeling 5.9°C at 08:00).
Pre-ride protein smoothie with almond butter and dates
~575 kcal | 78 g carbs | 32 g protein | 19 g fat
Ingredients
- Frozen banana: 1 large (~130 g)
- Deglet Noor dates: 35 g (~4-5 dates, pitted)
- Unsweetened almond milk: 350 mL
- Pea/rice protein blend (certified GF, DF): 30 g
- Almond butter: 20 g
- Chia seeds: 10 g
- Ice: optional
Protein powder must be certified GF and dairy-free (no whey, no casein, no lactose). Verify label before use.
Instructions
- Blend almond milk, banana, dates, protein powder, almond butter, and chia seeds until smooth.
- Drink 75-90 minutes before rolling.
- Follow with 400-500 mL water.
Description
Faster to prepare and lighter on the stomach before riding. Banana and dates together provide ~70-75 g rapidly available carbohydrate. Almond butter at 20 g contributes ~10-11 g fat; chia seeds at 10 g add ~3 g omega-3-containing fat. Protein at 30 g is above today's pre-ride window target (22 g) — this is acceptable; no negative performance implication for a moderate endurance session. Use this option if riding early or if time is short. Protein is higher than Option 1 because of the protein powder; this is deliberate to help close yesterday's protein shortfall (92 g actual vs. 112 g target).
During ride - ~45 g CHO per hour
Session: 1:45-2:00, easy endurance base with 4×3 min upper Z2/low-tempo openers. This is a meaningful endurance session, not a recovery spin — steady carbohydrate fueling is required. Target ~80 g CHO total over the ride (~45 g/hr), absorbed via gel or drink starting at 30 minutes and repeating every 20-30 minutes.
Fueling options (GF/DF confirmed):
- SiS GO Isotonic Energy Gels (certified GF): 22 g CHO per gel. Consume 1 gel at 30 min, 1 gel at 60 min, and half gel equivalent (or half portion) at 90 min if extending toward 2:00. Total: ~55-66 g CHO.
- Deglet Noor dates: ~7-8 g CHO per date. Approximately 10-11 dates over the ride (~75-80 g CHO). Easy GF/DF option but harder to eat at high cadence; suitable for easy endurance blocks between openers.
- Certified GF carbohydrate drink mix (e.g., Skratch Labs Sport Hydration Mix GF — verify current lot certification before each use): ~20 g CHO per serving. Two servings over the ride in a 700-800 mL bottle. Combines fueling and hydration in one bottle.
Fluids: 600-750 mL total over the ride. Current 9.4°C warming to ~17°C by afternoon — today is warmer than yesterday's weather window. Wind max 19.6 km/h. Best riding window is mid-morning (10:00-11:00) or early afternoon before wind picks up.
Sodium: 300-500 mg/hr is appropriate. Include electrolytes in at least one bottle.
Post-ride recovery (30-45 min after)
~590 kcal | 70 g carbs | 32 g protein | 20 g fat
Recover promptly after the session — 30-45 minutes is the target window. Today's session has real quality work (openers at upper Z2/low tempo); the recovery meal matters for muscle protein synthesis and glycogen restoration before tomorrow's travel day. Protein at 32 g is the anchor. Include a deliberate fat source — post-ride is the second fat window of the day.
Chicken rice bowl with avocado and olive oil
~610 kcal | 72 g carbs | 33 g protein | 22 g fat
Ingredients
- Cooked white rice: 210 g
- Cooked chicken breast: 120 g
- Avocado: 70 g (~half a small avocado)
- Olive oil: 8 g (finishing drizzle over rice)
- Cucumber or zucchini: 100 g
- Lime juice: 15 mL
- Salt: 2 g
Instructions
- Warm rice and chicken.
- Lightly steam or slice cucumber raw.
- Plate rice, drizzle olive oil over rice while warm.
- Add chicken and vegetables.
- Slice avocado cold on top.
- Finish with lime juice and salt.
Description
Sidney's most-logged post-session meal pattern, adapted with deliberate fat additions. Rice at 210 g covers the 70 g carbohydrate recovery window. Avocado at 70 g contributes ~10.5 g fat; olive oil at 8 g adds ~7.2 g fat; chicken skin-off breast contributes minimal fat. Combined, these two additions deliver ~18-20 g fat at this meal. If salmon was used at lunch yesterday, use chicken here and reserve salmon for dinner to avoid repeating the same protein source.
GF pasta with tuna or salmon and greens
~595 kcal | 68 g carbs | 35 g protein | 21 g fat
Ingredients
- Certified GF pasta (rice, corn, or chickpea base): 85 g dry (~190 g cooked)
- Tinned salmon (in olive oil, drained, ~100 g drained) or ~110 g baked salmon fillet
- Olive oil: 10 g
- Spinach or arugula: 80 g
- Lemon juice: 20 mL
- Garlic: 2 cloves
- Salt: 2 g
GF pasta must be certified gluten-free. Check label for shared-facility gluten cross-contact before use. Tinned salmon must confirm no added dairy-based ingredients or gluten-containing additives.
Instructions
- Cook pasta to package instructions (boiling salted water, time per label).
- While pasta cooks, wilt spinach in a pan with half the olive oil and garlic.
- Drain pasta; toss with remaining olive oil.
- Add drained salmon, spinach, lemon juice, and salt; combine gently.
Description
Use this option if Sidney wants an omega-3-rich protein at the post-ride meal rather than dinner. Salmon at ~100 g provides ~13-14 g fat (predominantly EPA/DHA omega-3), which directly supports back-soreness inflammation management and Hashimoto's anti-inflammatory baseline. If this option is used at lunch, use Option 1 (chicken or turkey) or a red-meat option at dinner to vary the protein source across the day.
Pre-travel dinner
~718 kcal | 55 g carbs | 30 g protein | 42 g fat
Dinner carries the highest fat allocation of the day: 42 g. This is deliberate. After pre-ride (22 g fat) and post-ride lunch (20 g fat), dinner must deliver 42 g to reach the 108 g daily target. This is the most important meal of the day from a fat-correction standpoint: it is the last opportunity to materially shift the five-day fat deficit before 36+ hours of travel. Anti-inflammatory protein sources are prioritized: back soreness and Hashimoto's management both benefit from omega-3-rich choices here.
Baked salmon with sweet potato, walnuts, and olive oil greens
~730 kcal | 55 g carbs | 31 g protein | 43 g fat
Ingredients
- Salmon fillet: 150 g
- Sweet potato: 220 g
- Olive oil: 15 g (divided: 6 g for roasting, 9 g for greens)
- Mixed greens or spinach: 100 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.
- While sweet potato roasts, bake or pan-sear salmon fillet with a little lemon, garlic powder, and salt. No butter. No dairy-containing sauces.
- Toss greens with 9 g olive oil and remaining lemon juice. Serve dressed cold or wilted briefly.
- Plate salmon and sweet potato together.
- Top greens with walnuts (add cold).
Description
Highest fat density option available today. Salmon at 150 g delivers ~20-21 g fat (predominantly EPA and DHA omega-3). Walnuts at 20 g contribute ~13 g fat (primarily ALA omega-3). Olive oil at 15 g adds ~13.5 g fat. Combined, these three sources alone provide ~46-47 g fat at dinner — exceeding the 42 g target and providing the strongest omega-3 and anti-inflammatory profile of the week. Sweet potato at 220 g contributes ~50 g carbohydrates as a low-glycaemic evening carb, suitable for pre-travel glycogen maintenance without spiking insulin. This is the preferred dinner option for May 1 given both the fat correction need and the Hashimoto's anti-inflammatory rationale.
Ground beef rice bowl with avocado and broccoli
~715 kcal | 57 g carbs | 32 g protein | 40 g fat
Ingredients
- Lean ground beef (85% lean / 15% fat), cooked: 130 g
- Cooked white rice: 175 g
- Avocado: 80 g
- Broccoli florets: 140 g
- Olive oil: 10 g
- Certified GF tamari: 12 mL
- Sesame oil: 5 g
- Lime juice: 15 mL
- Salt: 1 g
GF tamari must be certified gluten-free. Confirm no dairy-containing additives in any condiment.
Instructions
- Cook ground beef in a pan over medium-high heat, breaking apart; drain any excess fat.
- Steam broccoli until just tender (~5 min).
- Warm rice.
- Mix tamari, sesame oil, and lime into a simple glaze.
- Combine rice, beef, and broccoli; drizzle glaze over the bowl.
- Add sliced avocado cold on top.
Description
Use this option if Sidney prefers a red-meat protein at dinner or if salmon was consumed at the post-ride lunch. Ground beef at 85/15 provides ~18-20 g fat from the meat alone; avocado at 80 g adds ~12 g fat; olive oil adds ~9 g fat; sesame oil adds ~4.5 g fat. Combined fat is ~43-45 g — on target. Broccoli at 140 g provides sulforaphane, vitamin C, and anti-inflammatory micronutrients at minimal caloric cost. GF tamari is essential (standard soy sauce contains gluten). Sesame oil must be confirmed free of dairy-containing additives.
Evening snack (90 min before bed)
~392 kcal | 15 g carbs | 28 g protein | 24 g fat
The evening snack serves three purposes tonight: (1) overnight protein pulse for continuous muscle protein synthesis during sleep, (2) final fat contribution toward the 108 g daily target, and (3) light carbohydrate support before a travel day. By this point the day's carbohydrate allocation is largely complete; keep this snack protein- and fat-forward with minimal additional carbs.
Pea protein shake with almond butter
~385 kcal | 14 g carbs | 32 g protein | 22 g fat
Ingredients
- Pea/rice protein blend (certified GF, DF): 40 g
- Unsweetened almond milk: 300 mL
- Almond butter: 25 g
- Cocoa powder (unsweetened, optional): 5 g
Protein powder must be certified GF and dairy-free. No whey, casein, or milk-derived ingredients.
Instructions
- Shake or blend almond milk, protein powder, and almond butter.
- Add cocoa powder if desired.
- Consume 90 minutes before bed.
Description
Highest-protein option (32 g) with efficient fat delivery (22 g). Almond butter at 25 g is the fat anchor (~13.5 g fat from almond butter alone). Protein powder at 40 g delivers a concentrated amino acid pulse without a heavy meal before sleep. Use this option if daily protein is tracking near or below 112 g by evening — likely given yesterday's shortfall (92 g). Cocoa powder adds polyphenols at minimal caloric cost; confirm unsweetened and DF (no milk powder added).
Chia seed pudding with almond butter and a few dates
~395 kcal | 22 g carbs | 10 g protein | 26 g fat
Ingredients
- Unsweetened almond milk: 250 mL
- Chia seeds: 30 g
- Almond butter: 25 g
- Deglet Noor dates: 20 g (~2 dates)
- Vanilla extract (GF, alcohol-based): 2 mL
Instructions
- Mix almond milk, chia seeds, vanilla, and chopped dates in a small container.
- Refrigerate for at least 4 hours or prepare the night before; stir once after 30 minutes of setting.
- Serve with almond butter stirred through or drizzled on top.
Description
Use this option if Sidney prefers a textured snack over a shake, or if she has prepared it in advance. Note: protein at ~10 g is significantly lower than Option 1 (~32 g). If using this option and daily protein has not reached ~85 g by dinner, add a small 25 g pea protein shake alongside the pudding to maintain the overnight synthesis window. Chia seeds at 30 g contribute ~5 g omega-3-containing fat and ~4.5 g dietary fibre, which may support gut comfort during the upcoming long-haul travel day.
Evening snack is not optional today. If dinner Option 1 (salmon + walnuts) was used, Option 2 chia pudding is acceptable at the snack — fat has already been well-covered at dinner. If dinner Option 2 (ground beef, lower omega-3) was used, Option 1 protein shake is preferred. Do not skip the snack entirely: daily fat without this window would be ~84 g, below the 108 g target.
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: 3.0-3.5 L total fluid plus ride bottle. Today's session is 1:45-2:00 at moderate intensity. Current temperature starts at 9.4°C (apparent 5.9°C) and climbs to a high of 17.1°C with max wind 19.6 km/h. Pre-travel hydration loading is important: aim for 2.5 L outside of exercise before the evening.
- Ride sodium: 400-600 mg/hr is appropriate for a 1:45-2:00 moderate endurance session at these temperatures. Include sodium in at least one ride bottle.
- Anti-inflammatory note: salmon, walnuts, and olive oil are all strongly indicated today — the omega-3 and polyphenol profile of these foods supports both the active back-soreness management and the Hashimoto's anti-inflammatory baseline. Turmeric or ginger as a seasoning on any meal is a compatible, encouraged addition.
- Hydration environment: Open-Meteo Edmonton (53.5461, -113.4938). Current (08:00 MDT): 9.4°C, apparent 5.9°C, WMO code 1 (mainly clear), wind 11.2 km/h. Daily forecast: high 17.1°C / low 7.2°C, WMO code 3 (overcast), 0 mm precipitation, max wind 19.6 km/h. Warmer and windier than April 30. Best riding window: 09:00-11:00 before wind picks up.
- Thyroid medication timing note (pre-travel): if Sidney is taking levothyroxine or equivalent thyroid medication, confirm whether the current dosing schedule needs adjustment for the May 2 travel day and the 14-hour time-zone shift to Shanghai. This is not a coaching decision — flag for physician or pharmacist if not already addressed.
Travel-day pack list (for tomorrow — May 2, China departure)
Tomorrow is a full travel day: Edmonton to Shanghai, estimated 15+ hours in transit, 14-hour time zone shift. GF/DF airport and in-flight food options will be severely limited. Prepare and carry food from home.
Pack list (airport + in-flight):
Pre-departure home meal (eat before leaving for the airport): Eat a full meal at home before departing — do not rely on airport food for the primary departure meal. A rice bowl with eggs, avocado, and olive oil (same as pre-ride Option 1 above, larger portion) is suitable. Aim for ~700-800 kcal with all three macros represented. Depart well-hydrated: drink 500-700 mL water with this meal and again before boarding.
Shanghai arrival context:
- Arrive in food-unfamiliar environment with significant jet lag
- GF/DF Chinese restaurant options are available but require careful communication
- Steamed rice, plain tofu, steamed fish, plain vegetables, and clear broths are typically safe
- Avoid soy sauce (contains wheat/gluten) — request GF tamari or no sauce
Carry-forward
Tomorrow (May 2) is China departure — not a training day. No standalone nutrition plan will be generated for May 2 (travel disruption day). Relevant carry-forward for the China trip:
- Arrive well-fueled today: today is the last controllable nutrition day. If the fat target (108 g) is met today, the five-day deficit will be partially corrected. Even at 108 g, the bridge-week average from April 27-May 1 will land below the 105-120 g daily targets — the damage cannot be fully undone before travel, but today's execution determines how significant the carry-forward deficit is.
- Flight fueling strategy: eat every 4-5 hours during transit. Do not skip the protein and fat portions — long-haul fasting combined with a Hashimoto's fat deficit is a compounding risk for immune and thyroid function.
- Glycogen status arriving in Shanghai: May 1 carbohydrate (295 g target) combined with adequate hydration should establish reasonable glycogen stores for arrival. The first 1-2 days in Shanghai may be low-activity and jet-lag affected; glycogen stores will not be urgently needed, but arriving adequately fueled reduces cortisol stress load during adaptation.
- No cycling May 2-16: training reverts to running (conservative volume) and hotel gym. Caloric needs decrease significantly. Nutrition attention should shift toward adequate protein for muscle maintenance and consistent fat intake for thyroid and immune function during the jet lag window.
- Return to normal fueling: May 16 (Shanghai departure) through May 20 (Edmonton return) — resume normal training nutrition on return. Phase 2 aerobic development begins after return.