Nutrition is one of those subjects where it is easy to get lost in the details. There are a lot of great approaches and the truth is that there isn’t one best way to approach it. Because of this it can create a lot of confusion and for a lot of riders, that confusion leads to them not taking control of their nutrition like they should.

For older riders, good nutrition does more than just fuel your rides—it helps you:

1. Recover Faster: After a hard ride or workout, your body needs the right nutrients to repair muscle tissue and replenish energy stores. Recovery gets slower with age, so prioritizing the right foods becomes essential.
2. Build and Maintain Muscle: Strength is key to staying dynamic on the bike and protecting your joints. Eating enough protein supports muscle growth and prevents muscle loss as you age.
3. Support Joint Health: Healthy fats, like those found in fish and olive oil, help reduce inflammation and keep your joints feeling good.
4. Boost Energy Levels: Eating a balanced diet ensures you have steady energy throughout the day, so you’re ready for whatever the trail throws at you.
5. Promote Longevity: Proper nutrition isn’t just about how you ride now—it’s about keeping you strong and active for decades to come.

One of the best pieces of advice I ever got regarding nutrition was it is better to focus on what you want to eat instead of what you don’t want to eat. If you are busy eating good food then you simply have less time and appetite to eat the stuff you want to avoid. Besides, there isn’t anything you can’t eat – I do love my Oreos – but problems pop up when you are eating too much junk and not enough quality, nutrient dense foods.

A Quick Overview of Macronutrients

To build a strong nutritional foundation, it’s important to understand the three primary macronutrients (protein, carbs and fats) as well as the often overlooked fermented foods:

1. Protein: The Building Block

Protein is essential for repairing and rebuilding muscle tissue, which is especially important for older riders looking to maintain strength and endurance. Protein also helps keep you full, making it easier to avoid overeating.

Examples from the Checklist:

• Eggs
• Whey or Casein Protein
• Chicken
• Fish
• Beef Jerky

Daily Goal: 5 servings

2. Vegetables and Fruits: Nutrient Powerhouses

Vegetables and fruits provide vitamins, minerals, and fiber that support overall health. Vegetables, in particular, are low in calories but high in nutrients, making them a great way to stay full without overeating.

Examples from the Checklist:

• Vegetables: Cucumber, peppers, carrots, greens/salad
• Fruits: Berries, apples, oranges, pears

Daily Goal: 6 servings of vegetables, 2 servings of fruits

3. Fats: The Joint Protector

Healthy fats are crucial for energy, joint health, and hormone production. For older riders, fats play an important role in reducing inflammation and promoting recovery.

Examples from the Checklist:

• Nuts
• Olive Oil
• Fish/Fish Oil
• Butter
• Coconut Oil

Daily Goal: 2 servings

4. Fermented Foods: Gut Health Boosters

Fermented foods support your gut health, which is key for nutrient absorption and overall well-being. These foods are often overlooked, but they’re a game-changer for older athletes.

Examples from the Checklist:

• Yogurt/Kefir
• Sauerkraut
• Pickles
• Kombucha

Daily Goal: 2 servings

How to Use the Riding For A Lifetime (RFAL) Food Checklist

Tracking your nutrition doesn’t have to be complicated. The RFAL Food Checklist simplifies the process by breaking down your daily goals into easy, actionable steps. 

You can download it by clicking here.

Here’s how to use it:

1. Set Your Daily Goals

The checklist is designed to give you a clear picture of what to aim for each day. These are just my current goals and you can adjust them to meet your needs:

• Protein: 5 servings
• Vegetables: 6 servings
• Fruits: 2 servings
• Fats: 2 servings
• Fermented Foods: 2 servings

By focusing on these categories, you’ll ensure you’re getting the nutrients you need to support performance and recovery.

I also keep it very simple and count anything as a “serving”. For example, if I eat a baby cucumber then I count that as a “serving” of vegetables.I know that there are recommended amounts that equal a serving and you can shoot for that if you want, I just try to keep it simple and this works for me.

2. Use the Examples for Inspiration

The checklist provides plenty of food examples for each category, so you’re never stuck wondering what to eat. For instance, if you’re short on protein for the day, you can add a serving of beef jerky or whip up a quick protein shake.

3. Track Your Progress

Each day, check off the servings as you eat them. This not only helps you stay on track but also makes you more mindful of your food choices. Seeing your progress on paper can be motivating and provide insight into areas where you might be falling short.

4. Make Adjustments as Needed

If you notice patterns—like consistently missing your vegetable goal or eating too few fermented foods—use the checklist to make small changes. Over time, these adjustments will add up to big results.

Why Tracking Nutrition Matters

As a 40+ rider, nutrition isn’t just about what you eat—it’s about building habits that last. The RFAL Food Checklist makes tracking simple and approachable, helping you:

• Stay consistent without obsessing over every calorie.
• Build a balanced diet that supports your riding goals.
• Identify areas for improvement without feeling overwhelmed.

Good nutrition is the foundation for riding for a lifetime. By focusing on the basics—like eating enough protein, vegetables, fruits, fats, and fermented foods—you can fuel your body to perform better, recover faster, and stay healthy as you age.

The RFAL Food Checklist is your tool to make it happen. With simple daily goals and plenty of food examples, it takes the guesswork out of nutrition so you can focus on what matters most: riding strong, staying healthy, and enjoying the trails for years to come.

So, grab the checklist, stock up on some nutrient-dense foods, and start building the habits that will keep you riding for a lifetime. Your body—and your bike—will thank you for it.

Until next time…

Ride Strong,

James Wilson