Nutrition Plan
Name: Sidney McGill
Date: Wednesday, May 27, 2026
Gluten-free and dairy-free — all meal options, during-ride fuel, recovery choices, and packaged products must exclude gluten and dairy entirely. Hashimoto's thyroiditis and the current SI/back flare both push this plan toward steadier recovery support rather than neat low-intake numbers. Today is an easy back-check day in Severn, but it is not a low-food day: yesterday's logged intake stayed incomplete and protein-light early, a light arms/back gym circuit was already reported this morning, and tomorrow moves straight into a 1:45-2:00 endurance-support ride.
Daily energy target
Energy availability screen: >=45 kcal/kg FFM (~50 kg estimated FFM) plus exercise expenditure = ~2,640 kcal. FFM and exercise expenditure are both estimated, so treat this as a risk screen rather than an automatic binding floor; today's operating target still sits just above it to avoid another avoidable recovery deficit.
Intentional overshoot given the recent underfueling pattern, the unresolved back/SI flare, and tomorrow's longer ride. If the athlete can only hit ~2,350 kcal, trim dinner add-ons and the evening-snack fats first; keep the pre-ride, during-ride, and immediate post-ride windows intact.
Full-day macro targets
Carbohydrate stays at the high end of an easy-day range because today's ride still needs to be fed, yesterday's intake log remained incomplete, and tomorrow expands straight into a longer endurance session. Protein is deliberately pushed above the recent pattern to correct the repeated low-protein morning problem. Fat remains substantial because Hashimoto's support and the recent low-intake pattern both argue against another low-fat, low-energy day.
Yesterday target is unavailable because athlete/logs/daily-nutrition/2026-05-26.md was not present. Yesterday actual is pulled from the current logged entries in athlete/logs/daily/2026-05-26.md.
Timing breakdown
Intentional overshoot given the recent underfueling pattern and tomorrow's 1:45-2:00 ride. If the athlete cannot hit the full operating target, trim dinner extras and the evening-snack fats before cutting the pre-ride, during-ride, or immediate recovery windows.
Pre-ride meal (30-45 min before ride)
~330 kcal | 45 g carbs | 15 g protein | 10 g fat
Because breakfast is already underway this morning, treat this section as the top-up window rather than a second full breakfast. If the current breakfast already included a real protein source, the lighter carb-first option is enough. If breakfast stayed mostly carbohydrate again, use the protein-forward option.
Rice cakes, banana, and almond butter
~325 kcal | 48 g carbs | 6 g protein | 10 g fat
Ingredients
- certified GF rice cakes: 3 cakes (27 g)
- banana: 120 g
- almond butter: 16 g
- maple syrup: 10 g
Rice cakes and almond butter must be certified or label-verified gluten-free and dairy-free.
Instructions
- Spread the almond butter across the rice cakes.
- Slice the banana on top or eat it alongside.
- Add the maple syrup only if the ride has drifted later or breakfast was very light.
Description
Use this option if the current breakfast already covered protein and the main job now is just to start the easy ride with carbohydrate available. It fits the symptom-led ride because it is low-fuss, low-fibre, and easy to eat without turning the morning into a heavy gut-load day.
Dates, banana, and verified protein top-up
~340 kcal | 46 g carbs | 18 g protein | 7 g fat
Ingredients
- medjool dates, pitted: 2 dates (48 g)
- banana: 120 g
- certified GF/DF protein powder: 20 g
- water: 300 mL
- maple syrup: 10 g
Protein powder must be certified or label-verified gluten-free and dairy-free.
Instructions
- Shake the protein powder with water.
- Eat the dates and banana alongside.
- Add the maple syrup only if appetite is low and the ride starts more than 45 minutes after this top-up.
Description
Use this option if breakfast stayed mostly carbohydrate or low-protein again. It replaces the soy-milk version so the plan does not lean on extra label ambiguity or thyroid-medication timing complications when a simpler water-based protein option works better.
During ride - 30-40 g CHO per hour
Session total target: ~35-45 g CHO, ~140-180 kcal
Fluids: 500-750 mL total, 300-500 mg sodium/hr if the ride lands in the warmer late-morning window.
Verified options matching athlete requirements: Maurten drink mixes and gels; Precision Fuel and Hydration drink mix, gels, and chews; label-verified SiS Beta Fuel or Go Isotonic gels; label-verified Skratch Labs Sport Hydration Drink Mix; dates, maple syrup flasks, salted rice cakes, or boiled potatoes with salt. Verify flavor-specific labels before use. Avoid standard waffles, whey/casein/milk-protein products, and any product with unclear gluten cross-contact language.
Coaching flag: because yesterday's intake remained incomplete and protein-light early, start sipping or eating within the first 20-30 minutes if the ride begins more than an hour after breakfast.
Post-ride recovery (within 30-45 min)
Immediate shake (within 20 min): ~265 kcal | 35 g carbs | 25 g protein
- certified GF/DF protein powder: 30 g
- banana: 120 g
- water: 300-400 mL
- maple syrup: 5-10 g if the ride was closer to 75 min or breakfast stayed light
Real meal (60-90 min after): ~670 kcal | 70 g carbs | 30 g protein
Chicken, rice, avocado, and fruit bowl
~700 kcal | 72 g carbs | 34 g protein | 28 g fat
Ingredients
- cooked white rice: 200 g
- cooked chicken thigh or breast: 130 g
- avocado: 75 g
- olive oil: 10 g
- fruit: 150 g
- greens or cucumber: 80-100 g
Instructions
- Build the bowl with rice, chicken, avocado, and greens.
- Dress with olive oil and simple seasoning.
- Eat the fruit alongside.
Description
This is the strongest default recovery meal for today: easy carbohydrate replacement, enough protein to correct the recent morning pattern, and enough fat to keep the day from sliding into another underfed flare-management day. It also leaves tomorrow's longer endurance ride better protected.
Eggs, potatoes, and fruit plate
~680 kcal | 68 g carbs | 31 g protein | 30 g fat
Ingredients
- whole eggs: 3 eggs (150 g)
- liquid egg whites: 150 g
- roasted potatoes: 250 g
- olive oil: 10 g
- fruit: 150 g
- spinach or other cooked greens: 60-80 g
Instructions
- Cook the eggs and egg whites together or separately.
- Plate with the roasted potatoes and greens.
- Eat the fruit with the meal or immediately after.
Description
This is the corrected egg-based recovery option. It intentionally adds egg whites so the meal actually reaches the recovery-protein job instead of repeating the recent low-protein first-half pattern. Use it if a home-cooked post-ride meal feels more realistic than another bowl.
Severn recovery dinner
~820 kcal | 90 g carbs | 25 g protein | 40 g fat
Salmon, potatoes, vegetables, and avocado
~830 kcal | 84 g carbs | 31 g protein | 40 g fat
Ingredients
- salmon fillet: 150 g
- roasted potatoes: 350 g
- avocado: 90 g
- mixed vegetables: 200 g
- olive oil: 15 g
- lemon: 20 g
Instructions
- Bake or pan-cook the salmon with simple seasoning.
- Roast the potatoes and vegetables with olive oil.
- Plate with avocado and lemon.
Description
This is the best dinner fit for the current context: high enough carbohydrate to support tomorrow's endurance ride, strong fat quality for Hashimoto's support, and simple ingredients that do not fight the athlete's GF/DF requirements. It also keeps the evening clearly recovery-oriented rather than restrictive.
Chicken thigh rice bowl with greens and avocado
~810 kcal | 88 g carbs | 30 g protein | 37 g fat
Ingredients
- cooked chicken thighs: 160 g
- cooked white rice: 250 g
- avocado: 90 g
- greens: 80 g
- olive oil: 12 g
- lemon: 20 g
- certified GF tamari: 10 mL, optional
Tamari must be certified or label-verified gluten-free.
Instructions
- Build the bowl with rice, chicken, greens, and avocado.
- Dress with olive oil, lemon, and tamari only if the bottle is verified GF.
- Keep sauces simple and avoid creamy additions.
Description
Use this if chicken sounds more realistic than salmon tonight. The larger rice portion is intentional because this dinner needs to do more than close today's ride; it should also make tomorrow's 1:45-2:00 endurance support ride start from a fed place instead of another catch-up morning.
Evening snack (90 min before bed)
~400 kcal | 35 g carbs | 20 g protein | 20 g fat
This is a deliberate bridge into tomorrow, not an optional treat. Recent days have drifted late and light too often for the final feeding to stay casual.
Rice cakes, berries, and walnuts
~360 kcal | 37 g carbs | 7 g protein | 19 g fat
Ingredients
- certified GF rice cakes: 2 cakes (18 g)
- berries: 120 g
- walnuts: 25 g
- maple syrup or jam: 12 g
Rice cakes and jam must be certified or label-verified gluten-free and dairy-free.
Instructions
- Top the rice cakes with the jam or maple syrup.
- Eat the berries and walnuts alongside.
- Choose this only if dinner already covered protein well.
Description
This keeps the evening snack easy and still pushes some carbohydrate into the overnight window for tomorrow's longer ride. It is safer than the earlier berries-and-walnuts-only version because it actually adds carbohydrate instead of leaving the snack too light to matter.
Protein shake, banana, and almonds
~410 kcal | 35 g carbs | 24 g protein | 18 g fat
Ingredients
- certified GF/DF protein powder: 30 g
- banana: 120 g
- almonds: 25 g
- water: 300 mL
Protein powder must be certified or label-verified gluten-free and dairy-free.
Instructions
- Shake the protein powder with water.
- Eat the banana and almonds alongside.
- Use this option if dinner was lighter than planned or if protein has lagged again.
Description
This is the better choice if the day still feels light on protein or if appetite was inconsistent earlier. It gives tomorrow's ride a better overnight setup without relying on dairy, gluten, or high-fibre foods that might sit heavily.
Supplement and hydration notes
- Nutrition role review status: approved with revisions incorporated. Revisions applied before write: soy-based pre-ride option replaced with a water-based verified-protein option, the egg-based post-ride meal was strengthened to hit recovery protein, and the evening snack was upgraded to include meaningful carbohydrate for tomorrow.
- Hydration environment: Open-Meteo Severn at 16:30 EDT showed 20.9°C, apparent 19.1°C, RH 54%, dry conditions, daily high 21.6°C, and max wind 20.1 km/h. This is not extreme heat, but it is warm enough that a late-morning ride should not be treated like a cool-day bottle-free spin.
- On-bike fluids: ~500-750 mL total. Sodium: ~300-500 mg/hr if the ride lands later in the warmer window or if breakfast was salty-light.
- Thyroid medication: keep the usual empty-stomach timing and avoid iron or calcium close to the medication window.
- Pack one easy carbohydrate option even for this short ride. The safest mistake today is carrying a bottle or dates that go unused, not trying to prove the ride was too short to need anything.
- If breakfast was mostly carbohydrate again, choose the protein-forward pre-ride top-up or the protein-forward evening snack rather than letting dinner do all the repair work.
Carry-forward
The win today is not chasing a huge number; it is breaking the pattern of incomplete recovery while the back/SI flare settles. Fuel the ride normally, recover quickly after, and finish dinner plus the evening snack so Thursday's 1:45-2:00 endurance-support ride starts from a fed, stable place rather than another late catch-up day.