How to Eat Less and Not Starve
This reduction can often be difficult after a season of for many what seems like endless eating (even when they are not hungry), to go the distance in long training weekends or stage races. Now suddenly your body is used to this but the training/racing isn't there. The hunger however doesn't just turn off in a day, leaving many cyclists gaining weight as the off-season passes by. This is not a great idea. Taking that weight off will be much more difficult than putting it on will be.
More: What Happens to Your Body When You Stop Cycling?
I have a few recommendations of food swaps that can help you during this time. Mainly we are focused on nutrient dense foods that are lower in calories, replacing nutrient dense foods that were higher in calories and strategically chosen to make carb loading easier, such as dates and rice or potatoes.
Below I have created a chart of more common in season carbohydrate choices used to keep glycogen stores up high vs my recommendations for carbohydrates that can help to keep you feeling full while lowering the caloric intake in the less intensive off season.
Nutrient Dense Higher Calorie Carbohydrates
- Dates
- Potatoes
- Rice
- 100% fruit juice
- Granola and dried fruit
- Maple syrup
- Raisins
- Rice pasta
Nutrient Dense Lower Calorie, Filling Carbohydrates
- Strawberries, cantaloupe, apples, honeydew melon
- Squash, sweet potatoes, cooked or soup.
- Broccoli, asparagus, cauliflower, zucchini
- 100% vegetable juices
- Oatmeal or wheat berries with fresh berries
- Stewed berries or apples on top of pancakes
- Fresh berries
- Spaghetti squash or zucchini as pasta replacement
More: Supplement Plan for Riding