Nutrition Plan
Name: Sidney McGill
Date: Saturday, May 2, 2026
All foods gluten-free and dairy-free. No exceptions. All packaged products must be certified GF and confirmed DF before use. Travel day note: GF/DF label verification is critical for carry-on and airport food; standard airline meal service is not reliably GF/DF unless pre-ordered at least 24–48 hours in advance — use the carry-on pack from yesterday's plan as the primary food source. Hashimoto's thyroiditis context: fat intake must remain adequate on rest and travel days to support T4→T3 hormone conversion, hormonal synthesis, and anti-inflammatory balance. Six consecutive days of fat deficit (39 g → 60 g → 58.5 g → 77 g → 90.5 g actual vs. 105–120 g targets April 27–May 1) heading into a 14-hour time zone shift and 15+ hours of transit amplifies immune and thyroid stress. Fat is the primary macro priority today regardless of reduced training load.
Daily energy target
Energy availability screen: estimated FFM ~51 kg (elite endurance athlete, ~82% LBM at 62 kg). EEE on a rest/travel day ≈ 0. EA = 2,000 / 51 = 39.2 kcal/kg FFM — below the 45 kcal/kg threshold. On a genuine rest day with no structured exercise load, this is appropriate and not a clinical concern. The EA screen is a risk screen against energy deficiency under training load; it is not a mandate to force additional calories on a travel/rest day. Do not restrict further below 2,000 kcal given the six-day fat deficit and Hashimoto's travel stress context.
Full-day macro targets
Carbohydrate at 2.6 g/kg is appropriate for a rest/travel day — lower than training days (4.8 g/kg on May 1) but sufficient for glycogen maintenance and brain function during a high-stress transit day. Protein holds at 1.8 g/kg to support muscle protein synthesis and immune function during travel. Fat at 100 g (1.6 g/kg) is the single most important macro today: this is the seventh consecutive day where fat must be prioritized, and it is the minimum acceptable floor given the chronic six-day deficit into a 14-hour time zone disruption. If food availability allows exceeding 100 g fat, that is the correct response.
Timing breakdown
Breakfast is already logged and counted. All remaining windows draw from the carry-on pack assembled per May 1 plan. Do not rely on in-flight airline meal service for GF/DF compliance — treat all airline food as contamination risk unless explicitly pre-confirmed GF/DF. Distribute eating across all four windows rather than skipping; long-haul fasting combined with Hashimoto's fat deficit raises cortisol and immune stress. Fat must appear at every window.
Pre-flight airport meal (10:00–11:00)
~480 kcal | 35 g carbs | 28 g protein | 26 g fat
The hour before or during boarding is the only opportunity for a quality prepared meal until arrival. Eat a full, structured pre-flight meal whether or not you feel hungry — the body will not signal hunger normally during high-stress travel preparation. Fat and protein are the priorities at this window; carbohydrate is secondary. Two options are provided. Option 1 (airport restaurant) is preferred if time allows and a GF/DF-safe establishment is available. Option 2 (carry-on assembly) is the reliable fallback.
Airport restaurant GF bowl
~490 kcal | 35 g carbs | 32 g protein | 26 g fat
Order guidance
- Grilled chicken breast (120 g) or grilled salmon (100 g)
- Cooked white rice (150 g) or GF-confirmed side; substitute roasted potato if rice is unavailable
- Avocado (70 g, approximately half a small avocado)
- Side salad or leafy greens
- Olive oil dressing on the side (drizzle 8–10 g)
Request GF explicitly when ordering. Specify: no croutons, no wheat-containing sauces or dressings, no soy sauce, confirm grill is not cross-contaminated with wheat. If the kitchen cannot confirm GF, use Option 2.
Description
Preferred when a full-service airport restaurant can confirm GF preparation. Chicken or salmon provides 25–32 g protein. Avocado at 70 g delivers ~10.5 g fat. Olive oil dressing adds ~9 g fat. Combined fat at this meal is ~22–26 g from protein source fat + avocado + oil, covering the first significant fat anchor of the travel day. Salmon is preferred over chicken here if available because the omega-3 profile directly supports back-soreness management and Hashimoto's anti-inflammatory baseline.
Carry-on assembled pre-flight meal
~475 kcal | 34 g carbs | 27 g protein | 27 g fat
Assembly (from May 1 pack list)
- 1 GF certified bar (e.g., Lärabar or RxBar — confirm DF label): ~210 kcal, 27 g carbs, 4 g protein, 10 g fat
- 2 almond butter single-serve packs (confirmed GF/DF): ~200 kcal, 6 g carbs, 6 g protein, 18 g fat
- 1 pea/rice protein single-serve packet (certified GF/DF) in 300–350 mL water: ~120 kcal, 2 g carbs, 24 g protein, 2 g fat
- Water: 500 mL minimum
Total: ~530 kcal, 35 g carbs, 34 g protein, 30 g fat
Adjust portion slightly if this tracks above the window target — reduce to 1.5 almond butter packs and skip the second half of the bar.
Description
Reliable GF/DF option with no preparation required and no restaurant contamination risk. Almond butter packs are the fat anchor at this window (9 g fat each). The pea protein shake provides the protein hit without requiring a full meal structure. Use this option if the airport departure is rushed or if no GF-safe restaurant is identifiable within the departure terminal. Consume with 500 mL water; begin steady hydration before boarding.
In-flight fueling (13:00–16:00)
~497 kcal | 33 g carbs | 35 g protein | 25 g fat
This window covers the main in-flight meal period 2–5 hours into the flight. Do not consume airline meal service without confirmed GF/DF pre-order — use the carry-on supply exclusively. The goal at this window is protein concentration (35 g) with adequate fat to continue the correction trend. Carbohydrate is lower here than at breakfast and the pre-flight meal because this is the middle of a rest/travel period.
Assembly (from May 1 pack list)
If the flight is running long and 530 kcal tracks above the window target, reduce to 1 almond butter pack and skip half the bar. Prioritize protein and fat over carbohydrate at this window.
Movement note: Stand and walk the aisle for 5–10 minutes at or before this window. Back soreness risk increases significantly from sustained seated posture in economy/business class at cruise altitude. Bilateral calf raises in the galley, gentle spinal rotation (standing), and a short walk forward and back are sufficient. Do not skip movement breaks on a 15+ hour flight with an unresolved back issue.
Hydration: 250–500 mL water per hour of flight is the target. Airplane cabin humidity is typically 10–20%, causing significant insensible fluid loss. If Nuun Sport or electrolyte tablets are in the carry-on, dissolve 1 tablet in a 500 mL bottle of water now. Do not wait until thirst signals — cabin dehydration suppresses thirst sensation.
Evening snack (17:00–20:00 MDT / mid-flight)
~435 kcal | 24 g carbs | 33 g protein | 23 g fat
This window falls mid-flight as Edmonton local time moves into evening. It serves as the overnight protein pulse — by this window, total protein for the day should be tracking toward 79 g (breakfast 16 g + pre-flight 28 g = 44 g after two windows, leaving 68 g still needed — use this and the in-flight main together to close the gap). Fat is the secondary priority. Keep carbohydrate light at this window.
Protein shake + walnuts + dates
~415 kcal | 23 g carbs | 33 g protein | 22 g fat
Assembly
- Pea/rice protein single-serve (certified GF/DF): 1.5 servings in 400–450 mL water → ~180 kcal, 3 g carbs, 36 g protein, 3 g fat
- Walnuts: 20 g → ~130 kcal, 3 g carbs, 3 g protein, 13 g fat
- Deglet Noor dates: 2 dates (~20 g) → ~56 kcal, 15 g carbs, 0.5 g protein, 0 g fat
- Almond butter pack: 1 pack → ~100 kcal, 3 g carbs, 3 g protein, 9 g fat
Total: ~466 kcal, 24 g carbs, 42.5 g protein, 25 g fat
Use if daily protein has not reached 68–70 g after the in-flight main window. Walnuts are the anti-inflammatory anchor at this window — ALA omega-3 supports back-soreness management and Hashimoto's baseline.
Walnuts + almond butter + dates
~393 kcal | 24 g carbs | 8 g protein | 30 g fat
Assembly
- Walnuts: 30 g → ~196 kcal, 4 g carbs, 5 g protein, 20 g fat
- Almond butter packs: 2 packs → ~200 kcal, 6 g carbs, 6 g protein, 18 g fat
- Deglet Noor dates: 2 dates (~20 g) → ~56 kcal, 15 g carbs, 0.5 g protein, 0 g fat
Total: ~452 kcal, 25 g carbs, 11.5 g protein, 38 g fat
Use only if protein powder access is not possible (e.g., water unavailable for mixing). Warning: protein is materially lower at ~11 g vs ~42 g in Option 1. If using Option 2, add 1 pea protein serving wherever water becomes available (pre-arrival, at next transit stop). Fat coverage at 38 g is above the window target, which is acceptable given the six-day deficit.
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.
- Daily hydration target on a long-haul flight: 250–500 mL water per hour of total flight time. For a 15-hour flight, total in-flight fluid target is 3.75–7.5 L. Realistically, 3–4 L is achievable and appropriate. Add electrolytes (Nuun Sport or equivalent GF/DF electrolyte tablet, 1 tablet per 500 mL) to at least 2–3 bottles during the flight. Electrolyte replacement supports hydration efficiency, reduces leg cramping risk, and partially mitigates the jet lag severity of the circadian disruption.
- Caffeine protocol: avoid caffeine in the 6–8 hours before planned sleep on the plane. If attempting to align sleep with Shanghai nighttime (UTC+8), plan the caffeine cutoff relative to target sleep onset. Do not consume caffeinated beverages after the in-flight main window without a clear intent to stay awake.
- Hydration environment (Edmonton departure): Open-Meteo Edmonton (53.5461, -113.4938). Current 5.3°C / apparent 2.6°C, WMO code 0 (clear sky), RH 76%. Daily: high 19°C / low 3.2°C, WMO code 3 (overcast), 0 mm precipitation, max wind 10.6 km/h. Conditions are cool and dry at departure. Hydrate well before leaving for the airport (500–700 mL with or before the pre-flight airport meal).
- Anti-inflammatory note: walnuts at every meal window today are the primary anti-inflammatory food source available from carry-on. ALA omega-3 from walnuts and fat from almond butter directly support back-soreness management and Hashimoto's anti-inflammatory baseline. No additional anti-inflammatory supplementation is warranted without a documented protocol.
- Movement protocol for back: stand and walk every 2–3 hours throughout the flight. Compression socks are indicated if available. Extended sitting at altitude with an unresolved back issue is a meaningful aggravation risk. Active management through movement, hydration, and anti-inflammatory eating is the appropriate response.
- Thyroid medication timing (flagged): if Sidney is taking levothyroxine or equivalent thyroid medication, the 14-hour time zone shift to Shanghai requires a dosing schedule review. This is not a coaching decision — flag for physician or pharmacist before or during transit if not already resolved.
Travel-day pack list (for today — May 2)
Pack list was detailed in yesterday's plan (athlete/logs/daily-nutrition/2026-05-01.md, section: Travel-day pack list for tomorrow). The full list should be prepared and packed. Brief reference below.
Carry-forward
Shanghai (May 3–16, UTC+8): no cycling. Nutrition focus shifts to protein maintenance (≥1.6–1.8 g/kg) and fat adequacy (≥90–100 g/day) for thyroid and immune function during jet lag adaptation. Caloric needs decrease significantly with no structured training — target ~1,700–1,900 kcal/day during non-training China days unless running or hotel gym sessions are added. GF/DF-safe foods in Shanghai: steamed rice, plain tofu, steamed or poached fish, clear broth soups, plain steamed vegetables. Avoid all soy sauce (contains wheat gluten); request GF tamari or no sauce when possible. The first 3–5 days in Shanghai are the highest immune and cortisol risk period: prioritize sleep, consistent fat and protein intake, and conservative activity.
Jet lag adaptation note: 14-hour shift means Edmonton 08:00 is Shanghai 22:00. Sidney will arrive severely out of phase. For the first 2–3 days, eat according to Shanghai local time rather than appetite signals, which will be absent or inverted. Morning Shanghai time: prioritize protein and moderate carbohydrate. Evening Shanghai time: fat and protein, lower carbohydrate.
Back soreness: no massage, recovery tools, or trained assessment available in Shanghai. Continued movement (walking, gentle mobility) and anti-inflammatory eating are the available interventions. If back pain worsens during travel or upon arrival, this warrants a Shanghai-based physician review before any running or gym work begins.