Posted by: Dr. Tyrone A. Holmes | April 8, 2010

Cycling Performance Tip #11: Eat From the Five Food Groups

The five food groups include fruits, vegetables, whole grains, lean protein and low-fat dairy products.  You’ve probably heard this before but I’ll say it again.  Eating from these food groups will provide you with the high quality carbohydrates, proteins, vitamins and minerals you need to fuel your rides and to facilitate the recovery process.  Athletes who fail to consistently eat from these food groups experience diminished cycling performance.  That does not mean you must have perfect dietary habits (I’ll talk more about this in an upcoming post), but you do need to eat well most of the time. 

To learn more about the food groups, I suggest you visit  The site is sponsored by the U.S. Department of Agriculture and provides extensive information on each food group, a calorie counter with thousands of different foods, dietary guidelines and a menu planner that allows you to develop eating plans that meet your specific nutritional needs and caloric requirements.  I think you will find it very informative and helpful.

NEXT POST – April 12, 2010

Cycle Log: Intensity Phase Week 11


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