Nutrition Plan
Name: Sidney McGill
Date: Saturday, May 30, 2026
Gluten-free and dairy-free: every meal option, fuel choice, recovery product, and packaged item in this plan must exclude gluten and dairy entirely. Hashimoto's thyroiditis, the still-active back/SI watch, and the recent underfueling pattern all shift today toward steadier carbohydrate availability and complete recovery support rather than neat low-intake numbers. The athlete-local day is in Severn, ON, with a symptom-led endurance extension on the calendar and a second endurance day still likely tomorrow if today's response stays clean.
Daily energy target
Energy availability screen: >=45 kcal/kg FFM (~51 kg estimated FFM) plus exercise expenditure = ~3,375 kcal. FFM and exercise expenditure are both estimated, so this is a risk screen rather than an automatic binding floor; the operating target stays just below that screen while still biasing upward to avoid another avoidable deficit.
Intentional overshoot given the recent underfueling pattern, the unresolved back/SI flare watch, and tomorrow's likely endurance carry-forward. If the athlete can only hit ~2,750 kcal, trim dinner extras and the evening-snack fats first; keep the pre-ride, during-ride, and immediate post-ride windows intact.
Full-day macro targets
Carbohydrate is set in the hard / long-session range because the active prescription is a 2:00-2:45 endurance progression with race-style fueling practice at 80 g/hr, not a short easy spin. Protein stays high to correct the recent pattern of light early-day intake and to protect recovery while the back/SI area is still being watched closely. Fat fills the remaining energy without pushing the plan toward chronic low-fat, low-energy behavior in the Hashimoto's context.
Yesterday target is unavailable because athlete/logs/daily-nutrition/2026-05-29.md is missing. Yesterday actual is unavailable because the May 29 canonical daily log contains no confirmed item-level nutrition entries or summary totals.
Timing breakdown
Intentional overshoot given the recent underfueling pattern and tomorrow's likely endurance carry-forward. 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 (90-150 min before start, including breakfast top-up)
~610 kcal | 110 g carbs | 20 g protein | 10 g fat
The only confirmed morning intake in today's canonical log is toast with peanut butter and honey (~322 kcal, 40.3 g carbs, 10.3 g protein, 14.3 g fat). The practical job for this window is therefore to add mostly carbohydrate and a cleaner protein dose rather than let that breakfast stand alone for a 2:00-2:45 ride.
GF bagel, banana, jam, and verified protein shake
~620 kcal | 112 g carbs | 24 g protein | 8 g fat
Ingredients
- gluten-free bagel: 1 bagel (95 g)
- jam: 30 g
- banana: 120 g
- certified GF/DF protein powder: 30 g
- water: 350 mL
The bagel and protein powder must be certified or label-verified gluten-free and dairy-free.
Instructions
- Toast the bagel and spread the jam.
- Shake the protein powder with water.
- Eat the banana alongside and finish this window 90-120 minutes before the ride when possible.
Description
This is the cleanest correction if breakfast was light on protein or if the ride starts after a longer gap. It gets carbohydrate high enough for the planned 80 g/hr fueling practice without depending on dairy or high-fibre foods that could sit poorly before a longer ride.
Cream of rice bowl with maple syrup, berries, and protein shake
~600 kcal | 108 g carbs | 22 g protein | 9 g fat
Ingredients
- cream of rice or similar rice cereal: 80 g dry
- water: 400 mL
- maple syrup: 30 g
- berries: 140 g
- certified GF/DF protein powder: 30 g
- water for shake: 300 mL
The rice cereal and protein powder must be certified or label-verified gluten-free and dairy-free.
Instructions
- Cook the rice cereal with water until smooth.
- Stir in the maple syrup and top with berries.
- Drink the protein shake alongside.
Description
Use this if a softer, lower-residue option feels better before the ride. It still does the main job: enough carbohydrate to start full, plus a clear protein dose so the ride is not built on another under-protein morning.
During ride - 80 g CHO per hour
2:15 working target: ~180 g CHO, ~720 kcal. If the ride extends closer to 2:45, carry one additional 20-40 g option rather than hoping the last hour feels easy enough to skip.
Fluids: 500-750 mL/hr, 500-700 mg sodium/hr.
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 Clif bars, standard Honey Stinger waffles, whey/casein/milk-protein products, and any product with unclear gluten cross-contact language.
Coaching flag: today's ride is explicitly a fueling-practice session as well as an endurance session. Do not let the fact that intensity stays controlled turn this into another underfueled ride.
Post-ride recovery (within 30-45 min)
Immediate shake (within 20 min): ~350 kcal | 50 g carbs | 30 g protein
- certified GF/DF protein powder: 35 g
- banana: 120 g
- maple syrup: 20 g
- water: 350-450 mL
Real meal (60-90 min after): ~580 kcal | 70 g carbs | 30 g protein
Chicken, rice, pineapple, and avocado bowl
~590 kcal | 72 g carbs | 33 g protein | 18 g fat
Ingredients
- cooked white rice: 220 g
- cooked chicken breast or thigh: 130 g
- pineapple: 120 g
- avocado: 60 g
- olive oil: 8 g
- cucumber or greens: 80 g
Instructions
- Build the bowl with rice, chicken, pineapple, and greens.
- Add avocado and olive oil.
- Keep seasoning simple and avoid creamy or dairy-based dressings.
Description
This is the strongest default recovery option after the ride because it restores carbohydrate quickly without asking dinner to do all the repair work. It also stays simple enough for a day when appetite may lag after longer endurance riding.
Eggs, egg whites, potatoes, and fruit plate
~575 kcal | 68 g carbs | 31 g protein | 19 g fat
Ingredients
- whole eggs: 2 eggs (100 g)
- liquid egg whites: 180 g
- roasted potatoes: 300 g
- olive oil: 8 g
- fruit: 150 g
- spinach or cooked greens: 70 g
Instructions
- Cook the eggs and egg whites together or separately.
- Plate with the potatoes and greens.
- Eat the fruit with the meal or immediately after.
Description
Use this if a hot home meal sounds better than another bowl. The added egg whites are intentional so the meal actually meets the recovery-protein job instead of repeating the recent low-protein pattern.
Severn endurance-support dinner
~470 kcal | 35 g carbs | 20 g protein | 30 g fat
Salmon, potatoes, greens, and olive oil
~500 kcal | 36 g carbs | 29 g protein | 27 g fat
Ingredients
- salmon fillet: 140 g
- roasted potatoes: 220 g
- mixed vegetables or greens: 180 g
- olive oil: 12 g
- lemon: 20 g
Instructions
- Bake or pan-cook the salmon with simple seasoning.
- Roast the potatoes and vegetables with olive oil.
- Finish with lemon and keep sauces simple.
Description
This option keeps dinner calm and recovery-focused after most of the day's carbohydrate has already been front-loaded into the training windows. It supports tissue recovery without turning dinner into another giant catch-up meal.
Beef, sweet potato, spinach, and certified GF tamari bowl
~485 kcal | 34 g carbs | 28 g protein | 24 g fat
Ingredients
- lean ground beef: 140 g cooked
- roasted sweet potato: 180 g
- spinach: 70 g
- bell peppers: 70 g
- certified GF tamari: 10 mL
- olive oil: 8 g
Tamari must be certified or label-verified gluten-free.
Instructions
- Cook the beef and vegetables until just done.
- Add the sweet potato and tamari.
- Finish with olive oil and keep the bowl free of dairy-based toppings.
Description
This keeps a familiar dinner style in play while tightening the sauce choice so it stays confidently GF/DF. It fits the current context because it closes the day with real protein and moderate carbohydrate without relying on restaurant-style uncertainty.
Evening snack (90 min before bed)
~360 kcal | 10 g carbs | 20 g protein | 27 g fat
Verified protein shake with almond butter
~350 kcal | 8 g carbs | 24 g protein | 24 g fat
Ingredients
- certified GF/DF protein powder: 35 g
- almond butter: 32 g
- water: 300 mL
- berries: 60 g
Protein powder must be certified or label-verified gluten-free and dairy-free.
Instructions
- Shake the protein powder with water.
- Stir or eat the almond butter separately.
- Add the berries only if the day still feels short on total food or appetite is good.
Description
Use this if the ride or afternoon intake finished light and protein still needs help. It is deliberately simple and low-fuss so the day can still close well even if dinner runs late.
Eggs, avocado, and rice cakes
~370 kcal | 12 g carbs | 20 g protein | 26 g fat
Ingredients
- hard-boiled eggs: 3 eggs (150 g)
- avocado: 80 g
- certified GF rice cakes: 2 cakes (18 g)
- sea salt: 1 pinch
Rice cakes must be certified or label-verified gluten-free and dairy-free.
Instructions
- Slice the eggs and avocado.
- Layer them over the rice cakes.
- Finish with a pinch of salt.
Description
Choose this if a savory option feels easier than another shake. It gives the overnight window a real protein close while keeping carbohydrate modest after the heavy on-bike carbohydrate load.
Supplement and hydration notes
- Nutrition role review completed before write: all food-content sections and product lists were reviewed against the athlete's strict gluten-free and dairy-free requirements, Hashimoto's context, current back/SI watch, the active endurance prescription, and the recent underfueling pattern. Revisions incorporated: no oats without certification notes, no dairy recovery options, no ambiguous soy-sauce products, and no use of the saved Rice Krispy squares recipe because the archived version is not confidently GF/DF as written.
- Hydration environment: Open-Meteo for Severn (America/Toronto) reported current 14.6°C, apparent 11.7°C, RH 54%, wind 12 km/h, with a day high of 20.7°C and essentially no rain risk. This is mild, but a 2:00-2:45 ride still needs full bottles and sodium support.
- Use only already-verified electrolytes, drink mix, and plant protein products. Do not introduce new race-fuel products today.
- Keep usual thyroid-medication spacing intact and avoid stacking calcium- or iron-heavy supplements near the medication window.
- If the ride runs long or the athlete finishes behind the fueling plan, add another 20-30 g carbohydrate immediately after the shake rather than trying to bury the correction later at dinner.
Carry-forward
If today's ride is completed with the planned 80 g/hr support and the recovery meal happens on time, tomorrow can stay in the current rolling-plan lane: recovery endurance only, scaled from today's actual response rather than from optimism. The main win is not just finishing the ride; it is finishing the day without another hidden deficit carrying into Sunday.