Below are the reasons to include the given foods in your nutrition plan as a cyclist:

• Coffee: It contains caffeine which is a potent stimulant, and its high doses can have negative effects. However, its moderate consumption can provide various health benefits. It helps to improve mood with physical and mental performance. Coffee helps to boost your metabolism, contains polyphenols (antioxidants) and has a protective effect on our liver health.

• Whole Eggs: Eggs contain high-quality protein that keeps you satisfied and full for a longer period. Some people will ask you to avoid the yolk as it is believed that it increases blood cholesterol levels however it is not true as when you eat foods high in cholesterol your liver produces less cholesterol to compensate for it thus, the blood cholesterol levels remain stable. On the other hand, whole eggs protect your heart health as it changes the shape and size of bad (LDL) cholesterol and increases insulin sensitivity along with good (HDL) cholesterol levels. The yolk is high in zeaxanthin and lutein that helps to protect against age-related eye problems like macular degeneration and cataracts.

• Coconut Oil: It is said that the saturated fat in coconut oil may cause heart-related problems and should be avoided, but the type of saturated fat in coconut oil benefits our heart health. It helps to increase good (HDL) cholesterol levels and promotes weight loss. It contains MCTs (medium-chain triglycerides) that are directly used as energy and not stored as fats. MCTs increase the body’s metabolic rate, promote fullness and also help to reduce hunger. Although being a source of fat, it should be consumed in moderation.

• Full Fat Dairy: Stop consuming low fat or fat-free dairy products as they lack health-promoting properties and nutrients in comparison to their full-fat versions. Full-fat dairy contains CLA (conjugated linoleic acid) that helps to promote fat loss and vitamin K2, which protects bone and heart health. It also helps to reduce the loss of muscle mass during ageing. Although full-fat dairy consists of saturated animal fats and is high in calories, so it is advised to be consumed in moderation.