A menu for a woman who rides a bike should take into account the body's greater need for protein and carbohydrates. See an example of a cyclist's menu prepared by nutrition physiologist Iza Czajka.
Thediet of the cyclistmust not lack carbohydrates and protein - these are essential ingredients that provide energy for regular pedaling. See an example of a daily menu for a woman who likes cycling.
Sample menu for a cyclist
Energy value 2205 kcal; protein 147 g; fats 77 g; carbohydrates 266 g
Cyclist's menu: breakfast (449 kcal)
Pumpernickel with cottage cheese, chives and tomato
Pumpernickel 2 slices (100 g), lean curd cheese 6 slices (120 g), natural yogurt 3 tablespoons (45 g), chives, sliced tomato (80 g)
Mix the cottage cheese, yoghurt and chives, put on the bread and top with the tomato slices.
Cyclist's menu: 2nd breakfast (351 kcal)
Yogurt with honey, nuts and banana
Half a cup of 2% natural yogurt (200 g), 1 teaspoon of honey (12 g), 4 walnuts (15 g), small banana particles (100 g)
Add banana slices to 200 g plain yoghurt and sprinkle with chopped walnuts.
Benefits of Cycling
Cyclist's menu: lunch (721 kcal)
Stewed turkey with vegetables and brown rice
Turkey breast (270 g), broccoli and cauliflower by a glass, chopped or canned Roman tomatoes (240 g), 4 tablespoons brown rice (60 g), 2 tablespoons rapeseed oil (30 g), oregano, parsley, garlic, s alt, pepper
Fry strips of turkey and garlic in oil, add vegetables and canned tomatoes, sprinkle with herbs. Serve with cooked rice.
Menu of the cyclist: afternoon tea (228 kcal)
Fruit salad
Pear, apple, handful of raisins, lemon juice
Dice the fruit into small cubes, add the raisins, sprinkle with lemon juice.
Cyclist's menu: dinner (466 kcal)
Lettuce with feta cheese and tuna with wholemeal croutons
Lettuce (100 g), feta (60 g), tuna in its own sauce (100 g), cherry tomatoes (100 g), peppergreen (100 g), olive oil 1 tablespoon (12 g), lemon juice, s alt, pepper, whole grain toast (40 g)
Tear the lettuce leaves, dice the feta cheese, add the tuna, vegetables, oil, spices and mix. Eat with warm toast.