Fill 'Er Up

So you want to go harder? Start by improving your diet.

In 2005, endurance mountain biker Josh Tostado's nutrition plan consisted of lots of mac 'n' cheese and healthy servings of Coors. Back then, the six-foot, 160-pound Tostado was a small-time Colorado legend, having won the Montezuma's Revenge 24-hour race twice. But he was still working at a bar, so he gave up drinking and overhauled his diet. Three years later, the 32-year-old has a sponsorship with Santa Cruz Bicycles, and this past October he dominated the 24 Hours of Moab race. Here's what his day in food looks like.

I stopped buying anything you can't harvest or kill. I consume about 5,000 calories a day, and I'd say more than half of that is fruits, vegetables, and fatty nuts like walnuts and almonds. I eat most of my vegetables raw, because you can lose nutrients when you cook them.

Breakfast: I'll fry two eggs and eat them on a whole-grain bagel with a slice of ham.

Lunch: I usually eat two big turkey sandwiches on whole-grain bread with Swiss cheese, tomato, and mixed greens. I'll have some fruit or pasta on the side to stock up on good carbs.

Snacks: I eat six or seven clementines—or three or four oranges—every day. They're full of vitamin C and have high water content to keep me hydrated, and I love the taste of citrus. I'll also snack on walnuts and almonds throughout the day.

Dinner: I'll eat a piece of organic pork, fish, beef, chicken, or turkey, grilled with salt and pepper on it; a plain, baked sweet potato; and a salad that weighs about a pound and includes things like red pepper, carrots, radishes, avocado, and walnuts. Dessert is a cup and a half of plain berries—blueberries, blackberries, raspberries, and strawberries.

Fluids: I drink coffee in the morning but otherwise mainly water, because everything else has too much sugar in it.









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