Practical Meal Planning and Macronutrient Targets

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// TOPICS COVERED

(0:00:00) Intro – Cramping, Polarized Carbs & Raising FTP in a Deficit
(0:02:06) How to Fuel Every Workout and Still Lose Weight
(0:05:02) Nutrition Timing & Big Breakfasts for Better Body Composition
(0:24:17) Easy Meal Ideas for Hard Days, Normal Days & Recovery Days
(0:37:31) Recovery Fueling – Protein Shakes vs Real Food
(0:47:46) How Much Caffeine Is Safe on Race Day?
(1:06:54) Case Study: Filthy 50 – Cramping Despite “Perfect” Fueling
(1:14:02) Why Most Cycling Cramps Are From Pacing, Not Sodium

Coach Jonathan Lee and Registered Dietitian Alex Larsen break down how cyclists can raise FTP while improving body composition through smart nutrition timing, proper fueling during workouts, and avoiding common dieting mistakes. They discuss polarized carbohydrate intake, front-loading calories, carb loading before big races, hydration and sodium strategies, and reveal why most cramping isn’t caused by electrolytes. This episode gives cyclists a practical roadmap to fuel better, train stronger, and avoid race-day blowups.

// RESOURCES MENTIONED

- https://alexlarsonnutrition.com/

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- Miller KC, et al. An Evidence-Based Review of the Pathophysiology, Treatment, and Prevention of Exercise-Associated Muscle Cramps. J Athl Train. 2022 Jan 1;57(1):5-15. doi: 10.4085/1062-6050-0696.20. PMID: 34185846; PMCID: PMC8775277.

- Miller KC, et al. Exercise-associated muscle cramps. Exertional Heat Illness A Clinical and EvidenceBased Guide . 2020. Springer; 117–136.

- Miller KC, et al. Sweat characteristics of cramp-prone and cramp-resistant athletes. Int J Sports Nutr Exerc Metab . 2020;30(3):218–228. doi: 10.1123/ijsnem.2019-0308.

- Szymanski M, et al. Sweat characteristics in individuals with varying susceptibilities to exercise associated muscle cramps. J Strength Cond Res . 2020.

- Martínez-Navarro I, et al. Muscle cramping in the marathon: dehydration and electrolyte depletion vs. muscle damage. J Strength Cond Res . 2020.

- Hoffman MD, et al. Sodium intake during an ultramarathon does not prevent muscle cramping, dehydration, hyponatremia, or nausea. Sports Med Open . 2015;1(1):39–45. doi: 10.1186/s40798-015-0040-x.

- Schwellnus MP, et al. Increased running speed and previous cramps rather than dehydration or serum sodium changes predict exercise associated muscle cramping: a prospective cohort study in 210 Ironman triathletes. Br J Sports Med . 2011;45(6):650–656. doi: 10.1136/bjsm.2010.078535.

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