My Ironman Nutrition Plan for Kona
Video taken from the channel: Lionel Sanders
What A Professional Triathlete Eats in a Day | Triathlon Nutrition
Video taken from the channel: Dusty Spiller Triathlon
What Do We Eat In A Day? | Mark & Heather’s Daily Diet & Nutrition
Video taken from the channel: Global Triathlon Network
WHAT WE EAT IN A DAY: pro triathlete nutrition + diet
Video taken from the channel: Eric Lagerstrom
My Diet While Training For An Ironman | FULL DAY OF EATING
Video taken from the channel: Nick Bare
What Do Professional Ironman Triathletes Eat? | GTN Asks The Pros
Video taken from the channel: Global Triathlon Network
TRIATHLON DIET: Daily triathlon training diet
Video taken from the channel: Triathlon Taren
The Ultimate Triathlete Diet Guide Your Daily Triathlon Diet. While race day nutrition is important, it’s what you eat outside of events that generally Sample Daily Diet Plan. Curious what all of this looks like in an actual day’s meals? Here’s an example of a balanced The Keto Diet.An Ironman triathlete will need more carbs than a short-course triathlete simply because of the added training hours.
A good ballpark figure is to intake 15-20% of your daily caloric intake from protein, 20-35% from fats, and 45-65% from carbs.Having a good knowledge of nutrition is vital to live healthily. However, have you ever considered the benefits for Triathlon. Below contains vital information for Triathletes about vitamins, minerals and fibre and why you should take notice of all of them.
Free triathlon race day nutrition guide including calorie requirement calculators, schedules, recommended products, and methods to customize your exact triathlon nutrition needs.As the final leg in a triathlon, the run is usually when real fatigue sets in. Where it was easier to eat solid foods on the bike, fuelling on the run is a little trickier. Transportable foods such as energy gels, sports drinks, gummy sweets and dried fruit such as raisins are the easiest items to attach to a running belt.
Fiber-rich fruits, vegetables, and whole grains (not white ones!) are also great sources of healthy carbs, which should be any triathlete’s best friend. Endurance athletes primarily run on stored.Athlete to Triathlete delivers the ultimate triathlon training plan for Sprint and Olympic races to help you gain the fitness and confidence to complete your first race―and enjoy doing it. Transition from a single to a multisport athlete with advice on everything from injury prevention and mental fitness to pro tips for mastering each sport.
Triathlon Bike Training Guide For Beginners. Exercise. Five Benefits Of participating in Triathlon.
Exercise. The Complete Beginner’s Guide To Sprint Triathlon Training. How The Ironman Training Diet Works. Diet. What Are The World’s Best Triathlons And Their Races? triathlon race.
How To Choose Clothing For Workout.So, the answer to the question, is there an ultimate triathlete diet, is no. Is there an ultimate diet for YOU, then answer is, yes. There are some broad, key guidelines as above that will get you a long way but the fact that we are all biochemically unique is key.
16 Triathlon Nutrition Blunders and How to Avoid Them; By IRONMAN.com 01/09/2018, 9:00am EST ; IRONMAN world champion Michellie Jones has seen every pitfall in the book. Learn from her wisdom and employ her strategies. Read More.The whole area of nutrition is integrated into the workout for athletes. Sample foods include whey protein, yams, dried nuts and quinoa.
Supplements include Vitamin C, glucosamine chondroitin for cartilage repair, Omega 3, Vitamin D, Coenzyme Q.As long as you haven’t been living under a rock, you’ve probably heard about the following popular diets that we’re going to discuss. Diet books (of which there are tens of thousands), diet websites, nutritionists, and even triathlon websites like triathlete.com recommend specific diets – some of which work for endurance athletes while others may be harmful.The “old-school” method of carbohydrate loading included performing an exhaustive exercise about 7 days before the event in order to reduce glycogen stores.
Athletes would then follow a high-protein, high-fat, low-carbohydrate diet for the next few days (the depletion phase).The Ultimate IRONMAN™ Training Guide is designed to take you through your entire IRONMAN™ journey, from the planning stage through race day. Whether you’re just starting out six-plus months from race day, or diving in during a difficult crossroads of your training, this is your source for success.
While optimizing carbohydrate intake is crucial to a triathlete’s performance, emphasis must still be placed on the other important food groups as well. One should not solely consume carbohydrates but rather find a balance between that and other foods containing proteins and fats.
List of related literature:
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| from Living Vegan For Dummies |
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| from The 80/10/10 Diet: Balancing Your Health, Your Weight, and Your LIfe One Luscious Bite at a Time |
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| from Triathlon Science |
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| from Racing Weight Cookbook: Lean, Light Recipes for Athletes |
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| from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging |
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| from Nancy Clark’s Sports Nutrition Guidebook |
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| from Sports Nutrition for Endurance Athletes, 3rd Ed. |
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| from Chicken Soup for the Soul: Think Positive: 101 Inspirational Stories about Counting Your Blessings and Having a Positive Attitude |
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| from Lore of Nutrition: Challenging conventional dietary beliefs |
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| from Netter’s Sports Medicine E-Book |
250 comments
A woman with a wicked six pack just told me she eats whatever she wants. I need to start training for triathlon.
Animal products are counter productive for athletic performance. They clog our arteries and cause inflammation. A wholefoods plant based diet is optimal for health and sports performance.
Thanks for posting this video. The recipes we’re simple, clear, and doable for anyone. I’m training for my first tri, and so nutrition is obviously something I’m giving a lot of thought to. Thanks!!
Hey guys,
Are you aware that to make milk, humans have to impregnate a cow against her will, and forcibly remove her offsprings almost as soon as she gives birth? Maybe consider how your choices hurt other living beings.
Also, please watch Game Changes by James Cameron. All that dairy is lowering your testosterone (it’s full of estrogen from pregnant cows), and putting you at risk for heart disease and cancers.
Good job on your efforts to go more veg, but if you’re strong enough to complete triathlons, you’re strong enough to go all the way, and will make you a ton healthier.
Not bad, you make meals seem easy, my nutritionist makes mine much harder
These Ironman videos are the best ones so far. Keep them coming.
P L E A S E can you post this Walnut apricot brownie recipe!!!!!!!
I’ve been struggling to stick with my nutrition and was about to cave for a bowl of coco pops but I watched this video first and now time for eggs for breakfast:D
I just finished my first box of four sigmatic cordyceps coffe and it’s AMAZING!!! More under way!
I LOVED THE WAY YOU PRONOUNCED AÇAÍ PERFECTLY, EVEN WHEN THIAGO SAID IT IN THE ENGLISH LANGUAGE WAY ��������
Great vid:)
About the vegan culture, a nice guy to check out is Vegan Cyclist. Nice content + he is getting into triathlon now.
As a home roaster and coffee geek, I appreciate the set up. Loving the great content in your videos. Keep posting!
the theory that lies behind being “fat adapted” is increased in mitochondrial biogenesis, and the theory is that due to higher amounts of mitochondria and vascularization in the muscle, there would be more of an ability to generate energy at a faster rate from fat stores. he’s going to use all sources during the race, but the majority of the energy, especially towards the end is going to be fat stores. however completely depriving one of carbohydrate for the training portion isn’t well supported, rather there is current research looking at controlled carbohydrate deprivation followed by refueling. more or less, “fueling for the work required”
@Paula, try the fruit punch EFS, much better then Lemon Lime…
Interesting. He has learned what his body needs from doing changes to nutrition whilst training and competing, and made changes which suit his body. Humility and commitment to continuous improvement. Impressive. If he does not win Kona it will not be from lack of planning/ training.
hey man, this video is really fckng well done, good for you guys. kick ass!
no one:
Lionel Sanders: eating garbage is the key to being a top athlete
Sounds smart with all the numbers and stuff, ut doesn’t seem to be right as it’s too simple. Body is not a robot. OK, you lose your water through sweat and then try to compensate the same amount, you eat those carbs and don’t count the water that glucose needs to oxidaize which is 3 to ratio, besides you need more water in cells as they go to whole bunch of processes during this kind of activity.
Maybe some of you guys should watch the documentary The Game Changer. Animal protein is far worse than plant-based protein for recovery and for sports performances. If you really wanna maximise your chances to increase your performances in triatlon you should watch it!
Eric and Paula: I love the videos. I’ve been racing triathlons for about 10 years and have been following Paula since her killer ITU days and had an opportunity to hear her give a talk to the Ottawa Triathlon Club a couple of years ago. Obviously I’m not the only one that wants to see a video on your coffee habits. I love my espresso and coffee and would be great to have you geek out on that one week.
Where was heathers video at 6am, mark looked half dead and I’m guessing heathers not an early bird
As I watched more, this is just fantastic. Love how you present the info and your view
Spot on
Paula’s morning filming stoke level: ��. �� Great vid as always, loved the nutri bullet hack �� ��
Hi Eric…i am new to triathlon, and after about 20+ years of never riding a bike I find it difficult going to the aero bars. 2 outdoor rides thus far and I haven’t made it away from the brakes…safety first. Should I stick with it or buy a road bike…that way I can at least shift safely. Thanks…love the channel
Taren I don’t know what to do about dinner….I train from at 8 pm should I have dinner before or after???
Any one tested out the Custokebon Secrets (just google it)? We have noticed many awesome things about this popular weight loss method.
Hi guys. Great content. Very interested in the sport. I’m currently at a low level grade of fitness. Not overweight just not exactly fit. I’m 45 any quick “get started” tips? Have access to a gym as well.
Hi guys, what’s the name of the song @ 12:30 and if u wanna try another kind of tacos come to mexico city ��
Hey Nick! I’d like to know if you know an official reseller or anyway to get the Bare Performance Nutrition supplements in Paris? Thanks in advance for your reply and for the inspiration!
Now we know that Tim Don is going to be on a bit more than a few iron tablets xD
(Mr Don Mr missed 3 drug tests lol)
Man, that guy asks questions in a very negative and condescending tone!
Don’t forget to calculate fluid deficit with breathing, many forget that your respiratory effort blows off a lot of fluid over time
Paula’s background reaction to Eric’s nutrition plan is exactly how my wife reacts when I talk about this stuff. She secretly loves it, but gives me sass.
only sensible comment here is from lucy charles at 3:33 saying get your bloodwork done first before taking any supplements
Just discovered your channel and been checking out the videos. Super quality stuff. Love the editing, the “normalness” of your life. You two just work well together! Thanks for sharing your life!
Why Do u spray the pan with Oil before putting the bacon on i mean the bacon already contains alot of fat?
If you end up still wanting to do some endurance stuff after the Ironman, maybe you could try high fat-low carb for another one. I mean who knows if (or when) you will hit that wall in this first one. I know Triathlon Taren has huge success with this keto approach for his Ironman….For science!
What advice would you give to a teenager in high school who wants to start a fitness YouTube channel
Wait, a body like that, Ironman training and he can’t open a GATORADE?? WTF? Really?
Spotted white claws in your fridge. Ain’t laws when your drinkin claws
Hey nick what was the training split for the Ironman? How many days a week did you training, any days off, incorporate any weightlifting? Etc. care to share?
Hey There! Thanks for this useful video. By the way, I hear many people keep on talking about Custokebon Secrets (do a google search), but I’m not sure if it is good. Have you considered Custokebon Secrets? I’ve heard several great things about it and my cooworker lost lots of weight with it, but she refuses to tell me:(
Good video, thanks for letting us look into your lives. Do you eat beef? If not is it because of ethics, health or both.
Crisis��! My nutribullet is exactly the same, use a fork or the end of kitchen utensils.. much safer as I sliced open my finger once and no swimming for a little while
I think the scientific evidence is overwhelmingly against eating eggs and meat. The rest looks super healthy and yummy. I would eat all that:) except the eggs.
Every Sunday, post long run this is on and forces me to stretch for 10 minutes…Great content and videography! Keep em coming and don’t forget…coffee first always!
more videos like this please!! keep going!! congrats from Portugal
Awesome content. One advice though use straw for the lemon juice. For couple of years now I have been drinking water with lemon juice and pinch of salt to jumpstart my day. Unfortunately after couple of dentists appointments I learned that it’s really bad for tooth enamel. Straw helps a lot as most of the fluids goes straight down the hole. 😉
You ever try a vegan diet? Alot of endurance athletes follow it.
Surprised you haven’t purchased an Endless Pool. Olympic swimmers use it as a convenient alternative.
cheat meals? once a week, once a month? whats your thoughts?
Maybe try a keto style diet at your next race? So you have your own anekdote
I had the EXACT same mindset brother -outstanding -you will win in Hawaii!!!!!!
“I eat Pizza” because it has got a lot of protein, carbohydrates, fats in… also some vegetables micronutrients…. so thats really good… ^^ like him ^^
I LOVE YOUR CHANNEL! I love how you promote hard work, good health, fun… I love it!!! I love how you do marathons, Ironmans etc and not just bodybuilding. YaAaaaa!
Hmm Lionel, so you said that you didn’t believe in carboloading before and have changed that but 2018 and 2019 your performance in Kona was actually much detoriated. Not saying in general carbs are bad for athletes like you but going crazy in those opposing to a good fat adaptation. I believe Frodeno is quite well fat adapted and thus performs superbly. Maybe swicht back to what got you a great finish in 2017 or look into the advantages of fat adaptation �� to benefit from that on race day along the carbs that you surely need to use during the race of course. All the best
I ran 50 a miles race at a BW of 88kg/194lbs, during the 11 hours it took for me to finish i had burnt 9k cals according to my fitness app. All i did to prepare was to eat lots of candy the night before and on the morning and drink coke during the race with some energydrink and energygels. I didn’t calculate anything, I think the best prep you had for this was your time in the army, you get used to being starved and misery and the body adapts brilliantly.
Breakfast is tablespoon of ground flaxseed with water based porridge and banana, bit of ground cinnamon and walnuts. Teaspoon of Spirulina with glass of water.
I understand that ye are not doing a lot of volume but it seems like not alot of food do ye not be hungry during the day? I’m currently on low volume as well at the moment but can’t stop eating!
This guy’s Philly/Jersey accent is distracting the hell out of me.
anyone got any tips for working out post injury to your pelvis? would really appreciate it!
Never thought a pro Ironman triathlete would be eating mr noodles before a race aha! Yet again, during my track days I’d eat toaster strudels for breakfast lol
You left out that you can consume a lot more calories of fat while on the bike then you ever could as carbs.
Great video Nick. On the topic of nutrition….. I did a half IM on paleo. It was really doable. The one huge mistake I made was no salt or electrolyte tabs. I’ve never cramped in my life and the cramping was real on the run portion!! Make sure you play with those during your training
somehow i imagine you guys would be riding your bikes to work
Eating don’t start in the kitchen but before when you buy your food. Good local and fresh ingredients this is what I love and change with season. Bon appétit!
David Goggins eats 40% fat 40% prot and 20% carbs, he said it in a Q&A video (if it’s interest someone)
hey nick i’m not an expert but have trained triathlons for a couple years and i find that even tho sunday is supposed to b ur day off, a 20-30 min ride at a really really easy effort helps shake my legs out after a hard brick or hard run
Feb 19, 2016 Nick Bare states, “If i wasn’t in the army, I wouldn’t do any cardio. To tell you the truth when I get out of the army, I doubt i will ever run again in my life”. Here you are now training for an Ironman hahah!
I’m curious, have you guys considered a keto diet? Especially since triathlon require a lot of endurance?
The cliff bars remind me of the time you were eating the nature valley bars with peanut butter on your oldest vids for bulking ��
Maybe an episode about personal finance of professional triathletes? I know you briefly mentioned in another episode that sponsorships are harder to come by now a days without a large social media following. Have you been contributing to a 401k your whole career? How much do you have to spend on gear and things the normal person doesn’t have to buy to do their job? Just some ideas, love the vlogs:)
Do anyone know about Custokebon Secrets? Does it really work? I hear many individuals lost their weight with this popular lose weight diet plan.
“Carbo loading is a real thing”
Ahhh, yeah.
Get a nutritional consultant. Still make all your own decisions; even do some reading…. sure…. but make your decisions with knowledge (skip the ignorance you refer to).
Glad you understand about glycogen stores before Kona ’18. Good luck.
I’m a little disappointed that breakfast and snacks are not provided. Seems normal in tech. Come on global brand!
8:30 Whey protein isn’t vegan either (I’m not vegan, just saying, don’t care what people eat.)
Also worth noting: probably close to half of that 7% bodyweight lost is glycogen + H20 associated with it. So you’re really only like 4% dehydrated
Your heart rate during any activity is the key factor to whether you are burning carbs or fat. Time for a VO2 Max/Lactate threshold test…then you will know where you need to be, but I’m sure you knew that already.
You guys make food prep look way more interesting than it actually is.:) Thanks for the behind the scenes stuff. You’re officially my new favorite Tri vlog.
Hi TT, I’m not hating on this video. I have followed your channel for a long long time and I love it! I’m just sharing my opinion that I don’t like the “day of eating” or diet videos. I’m not saying I hate this video, I’m just saying if there was a vote option I would not ask for this one again. Keep doing you tho!
I love the Gatorade Zeros. Would be awesome for you to take this experience with electrolyte management and create a new product for BPN specifically for post endurance training filled with all the necessary electrolytes without the bs
The fact that you are aware of what works for you is great. I love the fact that you are not making any excuses and that everything you do to get better is trial and error for yourself. I’m been working on what works for me to get better as well with my illness to be a better version of myself. Peace
great real life video Mark & Heather. Quick question: how many hours a week do you invest in training (incl strength, etc)?? how do you balance the training with work commitments? would be nice to know more about how you split the week for us YouTube rats to take example/inspiration:) thanks!
https://youtu.be/107ldORVThs
Thought you would enjoy this video…
So, you are like the rest of us, just stronger.
That’s OK, I became more or less resiliant after recovery from the news that Santa does not exist.
I love this video, one of the best ones I’ve seen regarding this. Thank you Lionel! Greeting from Mexico!
Absolutely top video, answered a lot of my questions on nutrition and race prep, put it up as often as you like Lionel, I certainly will be watching it more than once as I am similar especially in the fact I am also not big on breakfast. His videos have changed the way I train and I am noticing significant results.
Those tacos look delicious! Thanks for the great job every week guys! #espressolovers
Who are all your sponsors? That would be an interesting video
love it! It’s great getting this insight into in race nutrition from a pro. Don’t mind how long it is.
It’s not in this video but we made the Mexican quinoa you made in one of your videos. I put it into a roasted bell pepper. Yum!
I can’t help but notice that most professional triathletes have both: a) a mean home coffee game and b) a cereal addiction. PS: spend some of that YouTube money on either a Vitamix or Ninja blender: it will change yours lives, we did the bullet struggle for years and it’s very real ��
Recipe for baking the chicken and veggie pizzas? I gathered most ingredients from the video, but if you can provide any more details, would be cool. Like baking temp that works best? Delicious and I am making this for sure! Thanks for sharing!
Calculating your sweat rate…..that’s a whole other level of competition than 99% of people have any idea of. What an incredible look at the planning and preparation that goes into racing at the highest level.
I am going to train for an ironman that starts in a year from now. I’ve never done anything like it. Done a bit of trailrunning, did a long distance race once, but nothing like an ironman.
Thanks a lot for all this helpful information Lionel. I really needed to know this stuff.
wow you guys seem to eat not much food at all, how many calories do you eat a day?
what allows Lionel to eat all this food is the volume of training he is putting in
And here I am sitting on the couch eating rice with lunch, not having a session again today
isnt it ironic that you are trying to be ethical about what you consume and eat mostly organic stuff, but then you go and buy SodaStream, which is one of the most unethical companies ever, since it is based in the occupied territories in Palestine and it should be illegal, according to UN?
Insulin seines 30min and 90min before The Start might not be optimal. I take some chews and gel around 5 min before Start. No time for insulin spike and tiredness then.
Great videos, you have a knack for making them laid back but never boring…
And they wonder why they are injured… too much sugar!!! Sugar is inflammatory!! Bad nutrition and coaching… so sad!
When training ramps up and “training fatigue” starts to pop up, since it effects you both (neither is the “normal” non triathleteone in this relationship). How do you two keep from sparring too much?!
I just eat whatever I can afford during the COVID-19 pandemic.��
I truly look forward to every episode. I’m a tri nerd and I geek out on all of these. I love the realness/authenticity of your videos and life.
Definitely do more of these! I was super interesting and gives me good ideas too.
Put vinegar in water mix then pour into the nutrabullet on those whte pegs and rinses so that you do not have to use the knife in the future. This will lossen it up.
Wait is that Paula w the B roll footage too??? Mind = Blown
Holy that’s a huge bowl of muesli.. How many serving sizes are in that bowl.. 10? hahaha
this is such a fun vlog!.. i mean… you don’t even have to do diferent things everytime and all… just doing what you do is for me and probably a lot of people already so diferent, because we live in diferent countries, and live in a diferent ways! thanks for the vlog! so fun… <3
Yes, I too am guilty of jumping through diet plan to others as well, I think that I must have tried every fat loss method that was available, but in the end not one of them helped me to shed and keep the weight off. I ended up trying for the very last time using the Custokebon Secrets because my mate who told me awesome things about it and so far to date I have effectively lost 19 pounds in 4 weeks!
The work footage looked like a perfect example of something doable in homeoffice. Benefits: no train hasle, the dog gets more walkies, maybe an afternoon run… Why not?
Love handle made me smile, we have that same expression in French ☺ I figured out my body has trouble processing oats, I’ve since switched to sarrasin for breakfast, liking it so far. I often feel like if I don’t eat enough carbs on back to back training days I just have heavy legs. I think you need to distinguish fast release carbohydrates and slow release carbs. Definitely need some of the second kind, which is not the same thing as fat
I like the EFS also, only thing I have found that is easy on the gut for long workouts/races
Hey really liking like your videos. Recently watched the cervello vs trek be specialized etc video. Can you make a video regarding Canyon bikes? What you think of them, pros/cons
Taren I think this link will be invaluable to Traniacs https://tipsforhome.net/?s=chocolate+cake+for+breakfast
I’m loving that you guys are coffee snobs. Is that a rocket? I’ve been looking into one for a bit but I keep buying bike parts. Still Loving my gaggia.
Perfect timing, as I just recently received/submitted a PTO questionnaire! Included in topics I’d be interested in: What Pro’s eat throughout the day to sustain and energize multiple workouts, on an increasing exertion level.
Keep the video’s coming!
Lasagne actually tastes BETTER when you eat the leftovers next day!
So about 3 months ago I was 245 and now I’m 209. Because you inspired me to train for a 5k I accomplished 3. Now I’m training for a marathon in a month and I’m using your diet techniques to help me accomplish the marathon in about 4 hours…. p.s I’ve been using your Ironman training as part of my training for my marathon. Thanks you’re helping a lot.
Where can i get shorts like the ones you have on while doing leg raises?
Great vid ���� as a former unsponsored pro runner, I can’t say enough how relatable the Nutribullet part was ��
Subscribed!
I hope someone from Nutribullet sees this and sends you a new one
Great team work and cooperation E&P…kinda makes me wonder when were gonna see a cute little red headed “LagerFin” running around?!
I know for a fact that some of the fastest full distance Ironmans are doing a mixed diet (Lots of carbs and fats). So while there could possibly be a benefit of doing a lot of ketogenic stuff, you can train on a “normal” diet. While you’re racing you obviously absorb as many sugars as humanly possible without shitting yourself.
Taren, why not train in the morning on an empty stomach like alot of people are saying these days?
You’re dialed in on nutrition yet you’ve ignored your heel-strike, unbalanced running form, which is such an important fix
Paula is my morning spirit animal, no one talk to me until 11am!! After my second breakfast…
I love the fact you use the regular priced items and not that expensive stuff that some people use from some exotic country… I do the same and it works just as good. Love y’alls blog ��
Hey man, really like your size for being a iron man, I’m 220 at 5’10. Just retired from 20 years MMA, I now do Tatical games, working on a spartan race and a tri. Gonna keep following you and see how you hold your muscle training in the heat of Texas. I live in Nola so I feel your pain!!! Looking for any advice as I don’t know any to drop past 200
As I still love bodybuilding!
Let’s go!!! I used to vlog every day and then life got busy and I stopped. I got into Ironman a couple years ago and through watching your vids I have wanted to get back into the game. Created a full week or Ironman training video that goes live today! Thanks for the inspiration my man!
Don’t act like we didn’t see the white claws in your fridge nick
Hey Taren, how did you learn all this? And also, regarding your training plan, which you do on your own. Years of talking and training with coach pat and learning the principles of tri training, or books?
Do you have a go to 4:1 ratio post workout drink. I’ve been trying to get better at this, especially in that 10 min window after the workout. I’ve read chocolate milk is a good one. Keep it up man, great stuff.
Idk how the muscle just doesn’t melt off of you. I always struggle with this type of training losing so much muscle mass and I eat appropriately for the occasion
Haha… very interesting! Most of them quite normal and unspectacular! I prefer a lot of pasta and potatoes to be honest ��
dude…I highly recommend you lose about 30lbs. 180lbs. Less body weight will place far less stress on your joints given the volume you’re doing for training. Also, your power to weight ratio will explode because you’ve already generated great power at your current weight.
Lionel keeping it real for all of us tragics. Great info from one of the sports most genuine elite racers.
You are not an athlete, you are a cheater! Roids, only roids
Referring to the final announcement:
No apologies, Dude!
That was solid insight and YOUR facts figured out with common, no-nonsense methods. I can rethink what I’m doing from there.
Thanks!
Lionel see you in Mt Tremblant in August 2019. Thanks for sharing your thoughts and successes and failures. No Limits!!
You are a Great Athlet Lionel, please stay strong! Thanks for all your wonderful insides!
Who is preparing your meals NTK? If I put a similar nutrition program in front of my NTW she’d kick my ars ������
I get SUPER bloated when i eat white breat and pasta.. other good carbs to load on?
Heather, that’s NOT an avocado. That’s the size of an avocado’s SEED, from the tree blooming right outside my window.
Bloody hell GTN treat you all like slaves thats one long working day
I start my day pretty early about 5 or 5:30. I get up and make warm water with ACV and lemon. I wake up the kids at 6 and get them to school by 6:50 I am either at the gym or out for a run, generally a 4-5 mile one. I am at work between 8:15 and 8:45. What helps me is preparing things the night before. My work schedule can be demanding but if I am home by 20:00h I will make a few things ahead of time. So generally I make a green smoothy the night before. It will last in the fridge 2-3 days and I make enough for 3 days. I take with me for after my run. I always have granola and plain yogurt or a banana. For lunch I like having soup and bread. I always carry a snacks: raw almonds, cashews and dried fruit. I bring with me to work. For dinner: egg, avocado, cheese and bread is a go to dinner. Soups are a big deal at home. A very easy one is spinach and eggs. Dit is ready in 20 min and everyone loves it for dinner. Pretty much with most meals bread and butter or cheese. Homemade bread, yogurt and granolla. I know it takes time but it is worth it. Also quinoa and greens with chicken or yogurt. Very delicious dinner.
I know the video is limited in time but does Mark try to avoid any snacking? (as I eat candy…..)
Aww your doggy soooo nice… is he or her an Australian Shepherd? Awww you’re so real thank you ��
Dude I love quest bars. You eat way more than me. I did not know about carbs. No wonder im having attacks.
Have you considered soy milk? It’s got plenty of protien and doesn’t carry the health concerns, ethics or environmental impact as dairy milk.
Nutrition is complicated. Gatorade Endurance is at least a move in the right direction. 20 years ago I developed over several years trough trial and error, including dozens of ultra runners product testing an endurance powdered drink formula for multi-day adventure trail running and 100 mile trail run racing. Sports foods are always a work in progress. At least in my own opinion I consider my drink superior to Gatorade or any other commercial product I am aware of. AS I am training again (starting Oct 1 2018) in my old age now (62yr) after 12 years of no training and just party life, plan on doing a half Ironman in March 2019 I look forward to using my own sport drink as much as possible. Including a myriad of diet and nutritional protocols personally developed over years bike racing and 100 mile run racing to improve training and performance. Funny to listen to the good advice here as I knew all this information 30 years ago. I agree never drink plain water in a race.
Lionel, Hi!
just saw a few videos of your…
thought of just letting you know that you can try and include 1 hour of yoga 3 times a week in your routine. It may help you a lot with core strengthening and flexibility of muscles, etc.
maybe that could be the bridge to be number 1 in Kona in 2019.
also just an advice. try to sit up and then consume your food, coffee, etc, etc. small things add up to ultimate success.
cheers,
Sahil
Seeing you struggle opening that Gatorade I understand it bro I swear they fucking weld those things shut!
Love you guys for all the videos except nutrition.
Nutrition is a simple but controversial subject these days.
I looked at the whole video and i knew it was only for carbs addict.
It was evident when you did you fat oxydation test which was very low.
It is amazing that people needs to know what other people eats. I guess some people needs to be reassured about eating carbs, fruits and veggies is good for you.
Read the science.
is this something that i could follow for a xc mountain bike race? these races are about 1 hour.
Would like to know what supplements you use on race day IF NOT IN USA. In CANADA they aren’t allowed to sell Gatorade Endurance, What would you use as a substitute. and would like a better nutrition plan break down for future videos. ie: Water Bottle, Is it just water? is there Gatorade Endurance in it? Do you put it in all your water bottles?
Hello Lionel, good to hear what you have been doing regarding nutrition and hydration. I would like to comment that pasta and garlic bread (wheat and wheat) is what we call in Spanish ‘pan con pan comida de tontos’. Tim Nokes and many other top nutritionists have disproved the carb-loading theory from the 1970s. You have great talent for this sport and getting a nutritionist on board will cost almost nothing compared to any equipment, expences etc. Here is a link to a nutrition talk I gave to a local running club that might help others watching this. All the best. https://www.youtube.com/watch?v=8c9jB-xRUHk&t=60s
Amazing video, you really dug deep to figure all of this out. Wish you the best of luck for the next competition.
Great video guys. As others say it is good to see you are not angels! My go to breakfast is porridge, banana, cranberries, blueberries and goji berries. Never seem to get bored with it and usually lasts and keeps me going for couple of hours on the bike. Fantastic after a swim in the morning as well. I thought I was the only person in the world who loved rice cakes. Thanks Heather you have made me feel almost normal.
You’re saddle is too high you’re hips are rocking on the bike.
Looks like the Vegan propaganda police are in full swing in this comments section..��
That’s great. Thank you a lot. Prob the most useful video I’ve seen so far.
I’m pretty sure you can get Sodastream canisters refilled so you don’t need to keep buying new canisters
Thanks. Most people know little to nothing about general nutrition.
You just can’t be fat adapted at all intensity. Basically at your VO2MAX, you are burning 100% carbs and 0% fat. Lower intensity is gonna be higher fat and at some point its 50/50. Team sky (Cycling) are doing smart carbs training, means that you have to periodize you carb intake with the training intensity. Really hard day in the saddle means really high carbs, in 2018 when Chris Froome won the Giro on that famous 19 stage he did a 80km solo break, he’s intake for the day was 19g/kg of carb. But on lower intensity day you intake less carb so your body has no choice then use fat.when you are in a race, at lower intensity your body he’s naturally gonna use fat and higher intensity you are gonna use carbs. Don’t forget that fat can only produce 30% of the effort that carbs can produce, you can’t change that even on a high fat and low carb diet. Aim for 80g of carbs per hour, and a bit of protein because 10h without protein is gonna be really hard on your muscles. Take a look at Maurten 320 mix, really good for that kind of event.
Sorry my english suck, I french Canadian.
I’ll doing my first Triathlon June 2nd 2019, it’s only an Olympic Distance, next step is half Iron man in September, thank you for those precious informations and motivation plans, you’re truly inspiring! Cheers from Belgium
hey bare! can you do more cheat day food vids this time with different kinds of popular local food chains in your area? thanks man.
I watched until the end. When people tell me I over complicate data and sweat rate analysis, you come and throw it on a video something I strive for: DATA. Excited for Kona 2019. Good Luck!!!
Great info guys. Thanks. But I am off dairy and gone to almond and coconut milk. Sooooo good
No apology necessary. Thanks in abundance for the thoughtful guidance.
I loved that they are having dairy as also a source of protein
Hey Mark, after your early run, don’t you have any issues with sweating? Seems like you headed out for work pretty much soon afterwards.
After my run it always takes me up to one hour to get the heat out of my body.
May be due to my hefty body which keeps more heat.:D
H & M, did you realise that the likes of soya, almond, peanut and oat milk etc have the same amount of protein and calcium, if not more in some cases than dairy milk, plus you don’t get all of that unhealthy animal fat, hormones or pus cells (dairy contain pus cells like when you pop a zit). Plant based milks are nearly always fortified with B vitamins and often vitamin D too and the most beneficial thing is that plant milks are not based on the systematic abuse, rape and slaughter of cows because whichever way you look at it, those cows had to get pregnant and they had to have their baby calfs taken from them. Try dairy free for a month and notice the benefits, (good luck with the cheese though as it contains an addictive substance casomorphin the morphine part should seem familiar in name).
breakfast is usually a large smoothie with a base of 4 bananas, 2 scoops of oats and 2 scoops of frozen berries and chia seeds to which i will add a variation of pineapple, spinach / broccoli, beetroot, spirulina, walnuts, almonds, peanut butter and even some electrolyte powder. This always ends up as a very thick consistency so requires us of a spoon.
suggestion: try watching Game Changers on Netflix for a really good insight in to how nutrition can affect performance
Great video guys. Seemed like a genuine, honest video. Well done ��
Do yo thang big nick. I was stationed in SK. I was in daegu. Area 3. #stayhard
I really don’t know what lucy is eating, what a perfect body ��
Thank you for sharing!!! That blueberry muffin protein sounds amazing! I love your content!
What kind of snacks do you guys eat? Btw I love watching your vids!!
For my endurance training, I do like high(er) fat levels in my diet for satiety, and slightly lower carbs to keep bloat down, but still a carb primary diet, with most of those being fruit and fibrous veg and some whole grains. Really up to what the individual performs.
Where did you get your clif bar beanie!?????!!!! I want one too!!!!!
Lionel, please go and see a professional sports nutritionist. You’re a professional triathlete, you should have this stuff well sorted out by now. Even as an age grouper you need to have this stuff sorted for your first ironman. You’re a chance of winning at Kona so please speak to someone. It would be cocky to think you don’t need to. It seems you’re assuming weight loss = sweat rate? I hope not because it simply isn’t true. Weight loss occurs by exhaling carbon dioxide (approx 80%) and excreting water (approx 20% sweat etc).
Amazing that most of it we breathe out! So please go see someone mate. Get the knowledge and understanding, the building blocks and optimise from there. I’m enjoying the videos and love your attitude and passion to constantly improve and test yourself. Good luck at Kona. Cheers Simon
He should stop lifting weights for the time he trains for the Ironman. All this muscle mass will make the race so much harder.
What does your breakfast meal look like on race day? For example if you have a race at 8am, what are you eating and how early prior to your race?
Need to see more of Reggie! Maybe a running with your dog feature?
What is your caffeine intake regular days vs race.( I am a coffee addict) As caffeine is the #1 bladder irritant, I stop it a couple of days pre race. All to prevent me from peeing every 15minutes race day and during the race. Will take in Coke and Red Bull the second half of the run during race day. Caffiene is in all the energy drinks, gels etc. Looking forward to your coffee video ��
Dang! I see you are skinny even with all this eating. If I want to work for 10 hours and train still I think I’ll to need to eat way more than you do. So far i have a 5 meal per day plan, but that might not be enough!
Looks great, will try your omelette tomorrow morning. Thanks for posting
Nicely done! Question…and recommendations for soda streams? We are blowing through LaCroix like crazy.
I eat wayyyyy less and I feel so exhausted at the end of my day. I limit myself only to breakfast and dinner. But Id love to try out this meal plan!
Thank You for sharing your daily nutrition diet with us, that was awesome! I subscribed to learn more from your experience in Triathlons.
One question please, presently I’m doing some sprint triathlons, but on race day I feel tired before I began the race. The race normally starts at about 07:30 so I wake up at 04:00 drink white coffee and eat a banana about 30mins before the race. Do you think that I should prepare a good breakfast 3hours before the race? By the way, I have a fast metabolism, I’m 6′ 2” tall and weigh 82kg.
As a Scotsman i wish I contest this stuff but my body would reject it or i could not stomach it as my diet is so poor even though I run most days
There’s a lot of peanut butter in this… what do you think of something like PBFit?
Michelle:D So awesome to see her as a dane. She is now the fastest danish Iron man women ever (Below 8: 50)
That’s some cool content! Maybe you could share some recipes for a good lunch/dinner with us?
Lionel, It’s great that you’re learning, and that you now know that those extra kilos are water weight as part of storing glycogen, not fat. You still have so much more to learn. You’re focusing on things that you don’t need to, and missing huge components. And for goodness sake, GET OFF THE CHEMICAL SUGAR WATER (Gatorade)!!! At that very first sip you’re throwing out all the work you’ve done to improve substate utilisation in your body. Since you won’t learn from anyone else (which is ok) PM me and I’ll give you the resources to learn this stuff yourself from experts in their fields.
Can you put a schedule online of a diy trainingscamp (week or long weekend?
Not how long but when you do what training session
Dam who picked the interviewer… it’s like bascially a rival asking the questions… u can feel the tension in the room… lionel your the man keep doing what ur doing dude
What about the athletes that are consuming zero carb? https://www.youtube.com/watch?v=cv_k57NENK8&t=6s
thanks for sharing! do you track your macro’s at all? also what pace do you like to maintain on your runs when your racing?
Noob to triathlon here. Great content to consider for down the road for me when I do longer races. I’ve been on keto for 18 months and trying to research fueling and when to use carbs and salts, etc. never heard of Gatorade performance before, going to check that out. Thanks!!!
I’ve just started training for a triathlon next year thanks to you guys, thanks for the inspiration. ��
Admittedly, Lionel struck me as incredibly arrogant. Just the way he talked and carried himself rubbed me the wrong way but as I watch more of his videos I think my opinion is slowly evolving. I think he’s just confident and it can come off as very cocky (I hope).
Lionel, have a look on the nutrition cyclists have on Le Tour De France or people who do ultra trail, a lot of work have been made by athletes, and medical support.
Love your energy and dedication! Thanks for sharing those videos and post many more please 😉
What’s the point of using almond milk with the “whey protein “ that’s originally come from real cows milk?
Check out Timothy Olson, he thrives on a high fat diet. With that being said, I wouldn’t do it either:D
I completely understand why but this is the smallest ive ever seen you. Big difference from your Korea days!
Thanks for your vedio.It’s good to get familiar with Asia nutritions( Especially IRAN)
Every day we have a BOWL of rice and Many others like potato,meet and….
I cant have yours because my mom encourage me to finish my bowl and you know what happen to my poor body����
FAT Triathlete!��
Heeeere come the Vegans. Stomp stomp stomp
“You can’t eat animal products! But let me tell you my opinion! Allow me to stuff this down your throat instead of meat”. Some people eat meat, some people eat cheese, some people don’t. Why let the fact that someone else does something different to you ruin your day? BTW, I’m Vegan.. Yeah. Plot twist in a YT comment.
Love it; makes me miss you both. Next level; Vitamix for you I can see. Love to watch this.❤️������ healthy life!
What about the real supplements? Are we still not talking about that?
You guys should get a Ninja. That thing can make smoothies, salsa, everything. You’d use it every day.
great video. Like the sternum-mounted camera for the food-prep demo.
Great info. Brilliant to hear first hand that you are learning on the job too
Brilliant mate
Love the rawness here. Looks like nutrition is still a challenge for him through.
What do you eat 2 days and also the day before a race? I normally avoid grains, but struggle to know what to eat in the days leading up to a half ironman to get in enough carbs and avoid fiber……
As expert, I think Custokebon Secrets is great way to lost a lot of weight. Why not give it a shot? maybe it’ll work for you too.
What’s that mean, “you’re no longer athlete you used to be”? Is it because of the diet you quit the hight level sport?
Surprising how poor your diet is, bread and pasta as you main source of carbs seems ridiculous
Super cool video as usual I wish I was able to eat 1000 cals per meal I’m trying to lose 30lbs so I could do a little better in tremblant this summer. Be a little liter on the bike. Your training is amazing. Swimming outside in the winter.
Great video! Do you have any tips on healthy snacks in between main meals?
Oh man, noodles and pizza? Really not good. Shouldn’t be having any insulin spiking white flour. Will definitely crash you by the run. You want highly nutritious lower calorie vegetables….think purple cabbage, avocado, chic peas, spinach, broccoli tomatoes and sweet potato…..this is for oxygen delivery and balance. Lots of greens, tones of beets, watercress and mineral broth will keep you hydrating yourself. For carbs 2-3 days out use nutritional dense dark carbs like quinoa and oatmeal with tones of berries and citrus to feed every cell with pure nutrients
Race morning pure greens (Spinach, rocket, watercress) and beets smoothly. Bananas.
will watch this video many times. thank you for the honesty and truth.
Regarding Ms. Findlay’s comment about a sponsor “not wanting to talk to me”. It would be great to see a video on the “in’s and out’s” of sponsorship…..and how you approach that part of your training.
have you considered a plant based diet? Has worked well for Scott Jurek for over 10 years of his amazing career. Have you seen The Game Changers on Netflix?
It is so nice seeing that you guys are similar to us all. I always think that youtubers in fitness are all full time athletes and I find that I can relate a lot more to people like you. I too run and exercise every day and not always my diet is perfect. Kudos for the genuine content!
Great video. What is your best recipe for recovery food/drink? the magic 4:1 ratio meal
I am surprised you guys don’t take protein powder. I am always struggling eat enough when I am training.
If you’re on the sodium train, good luck. For those who want a different perspective, I encourage you to look up Dr Tim Noakes. There’s a great podcast with him and Dr. Phil Maffetone talking about hydration. A great listen for those looking to consider the means of performance.
Your channel is so wholseome, winning me over:) Wil lbe following you guys progress during the double tweny for sure! Coming to Challenge Championships to Slovakia in 31st of May?
How the hell Preston so pale living in Texas in the summertime?!
Thanks for being so open on the nutritional facts! I wish you good luck and will be cheering for you watching Kona Lionel…kick ass ����!!!
Hi Lionel!
Math, with calculation, that fats and glycogen is turned to CO2 and H2O will make diferent numbers. Also, electrolites excretion (mg/l H2O) by sweathing can be wery diferent through diferent (long lasting) nutrition/training programe.
What I eat in a day? FAT, lots of FAT. Currently on Keto Diet, 5 weeks already. No Carbs. It’s working!
Dude, you better do some research on that acesulfame potassium in that Gatorade..also known as Ace K. I quit drinking Gatorade several years ago because of it..
It just shows you how uneducated pros are….or how doped they are.
Taren, Sorry to throw my hat into the ring regarding food. Meal plans should be 100% individualized and customized no two humans are the same and therefore each triathlete that takes training and racing seriously has to understand every ingredient to get the max benefit. This is best done over a season experimenting to what works best and education. I am happy to share my food ideas and thoughts.
Great video! Watched it while I was on my bike trainer. Great information and I’ll be watching it again and again as I get closer to Tempe. Hope you’re there, I’d love to shake your hand.
thank you!! I really like your videos you motivate me to continue ��♀️��♀️��♀️��
Why don’t you guys just add lemon flavor to the strong greens..?
Expect Taren will provide lots of good advice. For most, the trisuit will be under the wetsuit (if wearing one). In T1 wetsuit off.. helmet, shoes, race belt on. Grab any extra carbs needed (I would already have glucose in my bottles). Then on to the bike. Personally I use HR to monitor my effort and this shows my zones and what I am burning. Good Luck!!
Thanks for the tips as I just added that scrambled egg mix to my breakfast routine, very tasty!
Has anyone seen him consuming his products clearly, I have not seen that, when ever he is consuming his product there is some wired is happening I don’t know I am right
You went triathlon without understanding carb loading? Pizza? You need a nutritionist brah��
A lot of people here giving Lionel advice yet probably can’t run even 1 mile at his 26.2 split pace in Kona. Everyone is an expert…
Love the real view of being a professional triathlete your videos and social media shows. I love following you two.
Lionel is the best! I look up to him so much because he does his training his way. No coach required because he knows what is best for his body through trial and error and I respect him for that! I can’t afford a coach, and that is why he inspires me!!!! Love this guy��
Thanks for being open and transparent with your history and plans. Good Luck…. very helpful.
Thanks for the video! What are your opinions on Larabars for snacks?
Lionel you are a champ and a great motivator! May you win Kona this time around!