The Carb Cycling Diet

Ideally, cyclists have a daily regimen of of meals which they have to follow strictly. Such food consumption helps them with their daily exercise, practice and, on occasions, in competitions. Professional cyclists like Georgia Gould take their diets very seriously.

Aside from the meals while she takes, Gould also focuses on hydration while practicing. Being 5′ 8" and 132 pounds, she takes a pre-race meal of 1.5 cups of homemade granola, soy or almond milk, banana, blueberries, and an egg or two. As she leads up to the race, she consumes half an energy bar and a carbohydrate-electrolyte drink. Below is the list of her daily regimen whether on training or competition.

For her two-hour training ride:

Breakfast

  • seven grain hot cereal (1.5 cups)
  • soy milk (4-6 ounces)
  • almond butter (1 tablespoon)
  • currants (2 tablespoon)

Pre-ride

  • energy bar (1 piece)

While riding

  • carbohydrate-electrolyte drink (2 bottles)
  • energy bar (1 piece)

After riding

  • vegetable tamales (2 pieces)
  • salad

Snack

  • bread (3 slices)
  • peach
  • salad
  • goat cheese

Dinner

  • corn on the cob (2 ears)
  • chicken-apple sausage (1 piece)
  • salad with cucumber
  • grilled zucchini
  • avocado
  • pine nuts
  • figs
  • mixed greens
  • dressing

Daily Total

  • 2,650 of calories
  • 81 grams of protein
  • 100 grams of fat
  • 360 grams of carbohydrates

For her four-hour road ride:

Breakfast

  • cooked oatmeal (2 cups)
  • soy milk (4 ounces)
  • strawberries, bananas, currants (mixed)

Pre-ride

  • peach (1 piece)
  • leftover oatmeal (½ cup)

While riding

  • carbohydrate-electrolyte drinks (4 bottles)
  • Clif Bloks (2 packages)
  • energy bars (2 pieces)
  • Luna Tea Cakes (1 pack)

After riding

  • Clif Shot Recovery (1 bottle)
  • almond butter and jam sandwich

Dinner

  • homemade borscht (4 cups)
  • brown rice (1 cup)
  • whole grain bread (1 cup)
  • goat cheese
  • mixed green salad
  • smoked salmon
  • cucumber
  • avocado
  • figs
  • strawberries
  • blueberries

Daily Total

  • 3,700 of calories
  • 625 grams of carbohydrates
  • 110 grams of protein
  • 85 grams of fat

The same goes for professional cyclist Phil Zajicek who is already on his 7th year. He too has his own food regimen. In a competition in Mount Hood Classic, he kept a food journal for two days and finished second overall. To him, nobody should deny him/herself of the foods they love to eat, even for athletes, especially foods like chocolate or beer.

He takes a pre-race meal of cooked oatmeal (2 cups), raisins ( tablespoons), whole milk (3 ounces), raisin toast (2 slices), peanut butter (4 tablespoons), coffee (12 ounces). Below is the list of his food regimen whether on training and competition.

For his 87-mile ride at Mount Hood:

Breakfast

  • Wheat Chex (1.5 cups)
  • oat meal (1 cup)
  • slices of toast (1 with jam, 1 with peanut butter)
  • earl grey tea with milk and sugar (2 mugs)

While racing

  • gels (4 pieces)
  • gel block (1 piece)
  • carbohydrate-electrolyte drinks (4 bottles)

After racing

  • Clif Recovery Drink (2 bottles)
  • sandwich with avocado
  • provolone (2 slices)
  • salami (6 pieces)
  • Clif Z Bar (1 piece)

Dinner

  • handful of chips
  • salsa
  • small green chili enchilada
  • beans (½ cup)
  • rice (½ cup)
  • horchata (32 ounces)

Daily Total

  • 5,120 calories
  • 810 grams of carbohydrates
  • 140 grams of protein
  • 150 grams of fat

For his 18.5-mile time trial:

Breakfast

  • white toast with butter and jam (3 slices)
  • shredded wheat (¾ cup)
  • oat milk (½ cup)
  • earl grey tea with sugar (1 mug)

While racing

  • gel (1 piece)

Post-race

  • gel (1 piece)
  • Clif Recovery Drink (1 bottle)
  • peanut butter and jelly sandwich (1 piece)

Lunch

  • cooked pasta (5.5 cups)
  • olive oil (3 tablespoons)
  • grana padano cheese (2 tablespoons)
  • beer (12 ounces)

Dinner

  • grilled salmon (7 ounces)
  • small salad with hazelnuts and strawberries
  • chocolate gelato (1 cup)
  • beer (12 ounces)

Daily Total

  • 4,025 calories
  • 570 grams of carbohydrates
  • 140 grams of protein
  • 130 grams of fat