Lean proteins: Lean proteins does not mean buying a pack of boneless skinless chicken breasts. A lean protein can be as simple as a hard boiled egg. Canned tuna is another lean protein rich in omega 3 vitamins and vitamin E, which helps blood circulation through the body. Fish and poultry, as well as nuts should be at the forefront of a cyclist's daily regimen.
Here is an example of a daily regimen you can follow:
Breakfast: Oatmeal, 1 to 2 cups of coffee
one serving of fruit with breakfast
Pre-Lunch: Snack on fruit or unsalted nuts before lunch.
Lunchtime: Tuna fish sandwich with lettuce, tomato on whole grain bread.
One serving of fruit with Sandwich. One electrolyte drink or water with meal.
Pre-ride: Two full glasses of water at least 30 minutes before a ride. One banana to give energy boost.
Dinner: Roasted or baked chicken, with one choice of carbohydrate (such as rice, potatoes) cooked spinach. Dinner should be eaten shortly after a workout. Avoid late dinners in the late hours of the night.