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.