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Each meal offers a balance of slow-burning carbs to gas your driving, along with muscle-mending proteins, healthy excess fat for immunity and energy, and an array of fruits and vegetables. We call it the GO FASTER plan because every ingredient was selected because of its ability to transform you into a leaner, more powerful cyclist.

For trips under 90 minutes, Guzman suggests electrolyte drinks; for longer trips, look for sports beverages that are 4 to 7 percent carbohydrate. Otherwise, reach for flavored waters, coffee, tea, and other low-sugar, low-calorie beverages. Avoid soda, fruit drinks, and diet soft drinks (artificial sweeteners have been associated with fat gain). Alcohol delivers empty calories, and while a glass of wine with supper isn’t a crime, if you would like to get trim, consider how those calorie consumption match your daily total.

As for sweets, it’s alright to to splurge on dessert occasionally. Whoever has have you been on an eating plan knows that shedding pounds actually is the simple part. Not so much. In fact, a recently available study puts the chances at one in six for preserving weight reduction.

That’s pretty discouraging news. The better news is that as a dynamic cyclist, you’re already one step ahead of the game. Leslie Bonci, MPH, RD, at the University of Pittsburgh Medical Center, author of the Active Calorie Diet. You may also need to start eating a little less. Slimming down resets your metabolism. And the more you trip, the better you become at burning up calories.

In short, the new, leaner you needs fewer calories to sustain the body both on / off your bike. The modifications aren’t huge. For every pound you lose, your total daily calorie requirements drop by about 10. So a rider who fallen 10 pounds needs 100 fewer calories each day. Keep following plan until you hit your goal weight. Keep at it for three months Then, allowing your metabolism to adjust. Developing a focused plan can help. Listed below are four other strategies that researchers have associated with keeping weight off.