Nutrition Plan
Name: Sidney McGill
Date: Tuesday, June 2, 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 recent repeated underfueling pattern, and today's threshold session all shift the day toward high carbohydrate availability, prompt recovery feeding, and a non-negotiable evening close-out rather than a neat low-intake hard-day pattern. The athlete-local day is in Severn, ON, and the active coaching prescription is the threshold calendar file rather than the conflicting visible TrainingPeaks ZIPP object.
Daily energy target
Energy availability screen: >=45 kcal/kg FFM (~51 kg estimated FFM, using a cautious ~82% of assumed body mass) plus exercise expenditure = ~3,445 kcal. FFM and exercise expenditure are both estimated, so this is a risk screen rather than an automatic binding floor; the operating target stays below that screen while still biasing upward enough to protect thyroid, recovery, and session quality.
Intentional overshoot given the repeated underfueling pattern, the Hashimoto's context, and today's threshold load. If the athlete can only hit ~2,850 kcal, trim dinner extras and 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 / quality range because the active prescription is a 2:30-2:45 threshold build with 75-90 g/hr on-bike fueling, not a short intensity workout. Protein stays high to protect recovery and improve distribution after yesterday's light total. Fat fills the remainder without slipping back into a low-fat, low-energy pattern that would be a poor fit for the current Hashimoto's and underfueling context.
Yesterday target is unavailable because athlete/logs/daily-nutrition/2026-06-01.md is missing.
Timing breakdown
Intentional overshoot given the repeated underfueling pattern and today's quality-session cost. If the athlete cannot hit the full operating target, trim dinner extras and evening-snack fats first. Keep the pre-ride, during-ride, and immediate recovery windows intact.
Pre-ride meal (90-150 min before start, including breakfast top-up)
~550 kcal | 95 g carbs | 20 g protein | 10 g fat
The only confirmed intake in today's canonical log so far is the 07:40 breakfast of bread, two eggs, spinach, and barbecue sauce (~286 kcal, 26 g carbs, 17 g protein, 12.5 g fat). That is a useful first intake, but it is not enough carbohydrate for a 2 x 22 min threshold session. The practical job for this window is to add mostly carbohydrate and keep the gut simple. If breakfast is already fixed, use the carbohydrate-heavy parts of one option below as the top-up so the full pre-ride window lands close to target.
GF bagel, banana, jam, and verified protein shake
~555 kcal | 99 g carbs | 24 g protein | 6 g fat
Ingredients
- gluten-free bagel: 95 g
- jam: 25 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 rolling when possible.
Description
This is the cleanest fit for today's threshold session because it raises carbohydrate fast without adding fibre, dairy, or heavy fats that could complicate the main set. It also works well as a top-up after the already-logged breakfast if the ride starts later in the morning.
Cream of rice bowl with maple syrup, berries, and verified protein shake
~545 kcal | 93 g carbs | 24 g protein | 5 g fat
Ingredients
- cream of rice or similar rice cereal: 80 g dry
- water: 425 mL
- maple syrup: 25 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 a serious steady-power session. It still does the job for today: enough carbohydrate to start the threshold work topped up without leaning on dairy, gluten, or a big fibre load.
During ride - 80 g CHO per hour
2:30 working target: ~200 g CHO, ~800 kcal. If the ride extends toward 2:45, carry one extra 20 g option rather than hoping the final segment feels short enough to skip.
Fluids: 500-750 mL/hr, 600-800 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 for SiS and Skratch 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: this ride is explicitly a race-style fueling rehearsal as well as a threshold session. Three recent light or low-visibility days mean the first hour cannot be ridden on breakfast alone.
Post-ride recovery (within 30-45 min)
Immediate shake (within 20 min): ~370 kcal | 55 g carbs | 30 g protein
- certified GF/DF protein powder: 35 g
- banana: 120 g
- apple juice: 250 mL
- water: 250-350 mL
Real meal (60-90 min after): ~560 kcal | 65 g carbs | 30 g protein
Chicken, rice, pineapple, and avocado bowl
~565 kcal | 66 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 meal today because it restores carbohydrate quickly without asking dinner to repair the whole day. It also keeps the food simple and repeatable after a hard ride when appetite can lag.
Eggs, potatoes, fruit, and extra egg whites
~560 kcal | 63 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 rice bowl. The added egg whites are deliberate so the meal actually meets the recovery-protein job instead of repeating a lighter breakfast-style intake.
Severn threshold-support dinner
~425 kcal | 30 g carbs | 20 g protein | 25 g fat
Salmon, potatoes, greens, and olive oil
~450 kcal | 32 g carbs | 28 g protein | 22 g fat
Ingredients
- salmon fillet: 140 g
- roasted potatoes: 180 g
- mixed vegetables or greens: 180 g
- olive oil: 10 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 fits tonight because tomorrow should still stay aerobic-first unless the back and SI picture remains completely clean.
Beef, sweet potato, spinach, and certified GF tamari bowl
~430 kcal | 31 g carbs | 27 g protein | 20 g fat
Ingredients
- lean ground beef: 140 g cooked
- roasted sweet potato: 170 g
- spinach: 70 g
- bell peppers: 70 g
- certified GF tamari: 10 mL
- olive oil: 6 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.
- Keep sauces simple and avoid any dairy or gluten-containing add-ons.
Description
Choose this if a bowl is easier than a separate protein-and-potato plate. It still supports tonight's recovery while staying confidently aligned with the athlete's documented gluten-free and dairy-free requirements.
Evening snack (90 min before bed)
~450 kcal | 15 g carbs | 25 g protein | 32 g fat
Verified protein shake, almond butter, and berries
~445 kcal | 16 g carbs | 29 g protein | 28 g fat
Ingredients
- certified GF/DF protein powder: 35 g
- almond butter: 48 g
- berries: 100 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 almond butter and berries alongside.
- Keep this simple if dinner runs late.
Description
This is the easiest way to close the day if appetite fades after dinner. It matters tonight because yesterday was visibly light and tomorrow's recovery still depends on not finishing this hard day half-repaired.
Eggs, avocado, rice cakes, and turkey slices
~455 kcal | 17 g carbs | 27 g protein | 29 g fat
Ingredients
- hard-boiled eggs: 2 eggs (100 g)
- avocado: 90 g
- certified GF rice cakes: 2 cakes (18 g)
- turkey slices: 70 g
- sea salt: 1 pinch
Rice cakes and turkey slices must be label-verified gluten-free and dairy-free.
Instructions
- Slice the eggs and avocado.
- Layer them over the rice cakes with the turkey.
- Finish with a pinch of salt.
Description
Choose this if a savory option sounds better than another shake. It spreads protein into one more meaningful window and helps keep the full-day total from landing too low again.
Night snack is non-negotiable: yesterday was visibly under-supported, and this hard day should not end with the last recovery window skipped.
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, today's threshold load, the recent underfueling pattern, and tomorrow's likely aerobic-first follow-up. Revisions incorporated: no dairy recovery options, no ambiguous soy-sauce products, no bars with unclear gluten status, and no use of the archived Rice Krispy squares recipe because it is not confidently compatible as written.
- Hydration environment: Open-Meteo for Severn (America/Toronto) reported 08:00 conditions of 9.6°C, apparent 8.8°C, RH 97%, and wind 4.2 km/h, with a day high of 23.1°C, a low of 6.1°C, and 0% max rain risk. Cool start, warmer finish: start with fluid early and keep sodium consistent once the temperature rises.
- Use only already-verified electrolytes, drink mix, and plant-protein products today. This is not the day to trial a new race fuel.
- Keep usual thyroid-medication spacing intact and avoid stacking calcium- or iron-heavy supplements near the medication window.
- If the session is reduced to 2 x 16-18 min or endurance only, keep the pre-ride and immediate recovery windows substantial anyway; only trim the final on-bike top-up if the ride duration meaningfully shortens.
Carry-forward
If today's threshold work is completed cleanly, tomorrow should still stay aerobic-first with normal meals and 45-60 g/hr on the bike, and any gym re-entry should stay optional unless the back and SI picture remains fully quiet. The main nutritional win today is simple: front-load carbohydrate, nail the ride fuel, and do not leave the evening snack undone.