Cyclists should eat healthy fats and eat them every day, according to Thomas Chapple in his book, “Base Building for Cyclists.”

While some riders may be afraid of consuming too much fat, Chapple says some research suggests that eating a diet containing slightly more fat than usual can increase fat burning. “This means that your caloric intake could include up to 30 percent of the calories from fat during the base training phases,” he writes.

While it may seem contrary for cyclists obsessed with losing belly fat, Chapple says fats are necessary for building new cells and supporting the immune system. He advises getting fats from avocados, flaxseed oil, salmon and canola and avoiding foods that are high in saturated fats and low in nutrients.

“Foods containing polyunsaturated and monounsaturated fats are better choices,” Chapple says. “These include lean meats and fatty fish like salmon. Include free-range or wild meats and fish whenever possible.”

Protein, which is essential for repair of body tissue and support of the immune system, should make up about 25 percent of daily calories, Chapple notes. “Use egg whites in your diet regularly as a protein source,” he says, because they are the “only food that can be called a complete protein because they provide the best possible mixture of amino acids.”

Chapple’s book is a comprehensive guide to base building and covers not only nutrition, but such topics as weight and health management, training plans, fitness assessment, endurance, strength and developing mental fitness.