Table of Contents:
Why I chose the Keto diet as an endurance athlete!
Video taken from the channel: Road Bike Culture
Carbohydrate for Endurance Training
Video taken from the channel: Institute Education
Eating for Endurance
Video taken from the channel: Mayo Clinic
My Diet As An Endurance Athlete | FULL DAY OF EATING
Video taken from the channel: Nick Bare
Nutritional strategies to enhance mitochondrial adaptation to endurance exercise
Video taken from the channel: ECSS.tv
Top 11 Superfoods For Endurance Athletes | Healthy Foods For A Balanced Diet
Video taken from the channel: Global Triathlon Network
IS-PM05 High-carbohydrate or high-fat diets for optimizing training adaptation and performance?
Video taken from the channel: ECSS.tv
How much to eat depends upon your level of conditioning, your exercise intensity, and your body size, but the American College of Sports Medicine recommends that endurance athletes consume 30-60 grams (100-250 calories) of carbohydrates per hour while exercising.Snacks 1-2 hours before: Bananas & water, milk or milkshake, jam sandwich & water, isotonic sports drinks & a cereal bar If you’re exercising for more than an hour you should consume around 30-60g of carbohydrate per hour e.g. isotonic sport drink, diluted fruit juice, energy gel, bananas etc.You need quality carbs, lean protein, heart healthy fats, and fluids. Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for quick energy.
You need.Eating during endurance exercise can sometimes be tricky, since you’re on the move. To maintain adequate energy levels throughout a game or race, precise proportions of fluids, carbohydrates, and electrolytes are crucial. Eating too many carbohydrates or not drinking enough fluids may result in cramping, fatigue, or impaired performance.
What to Eat After a Workout: 9 Post-Workout Food & Drinks You can do better than a Snickers bar. These post-workout drinks and snacks will boost your progress and recovery after the gym.When you enjoy a pre-workout meal, that will determine what you need after a workout.
That’s because eating before your workout ensures that your insulin, amino acid, and glucose levels are still going to be high several hours after the workout. Most mixed meals will keep your insulin levels high enough to stop protein breakdown for 4-6 hours.One of the easiest ways to optimize your carbohydrate intake during rides is to drink a low-carb, electrolyte hydrating drink while you’re eating light, digestible snacks, like fig bars and bananas.Before, during and after boxing, athletes should eat and drink more. Best Boxing Diet Authors of an investigation published in Nutrients in January 2019 said endurance athletes have a higher risk for heart damage and hardening of the arteries.
With this in mind, they reviewed studies that examined the effect of a plant-based diet on.If your endurance training session lasts more than 45 minutes, rinsing your mouth with a sugary drink could improve your performance. For activities lasting more than 75 minutes, it is suggested to ingest 30 to 60 g of carbohydrates per hour.
For reference, 250 ml (1 cup) of fresh orange juice contains about 30 g of carbs.The human body is able to return approximately 1 gram per minute or 240-280 food calories per hour by way of the liver to refuel the working muscles. [1, 3] Carbohydrate solution strength calls for a body fluid level of osmolality at normal core body temperature.Each 100 calories of Endurance Fuel requires 10-12oz of water for your body to process, so it is really important to drink extra water. If you don’t drink enough water your body will suck water from your bloodstream and carry it to the GI system, accelerating dehydration and.During your workout, drink another 8 ounces every 15 minutes. usually found in endurance athletes.
Eat better and exercise smarter. Sign up for the Food & Fitness newsletter.Cardio If you’re tackling aerobic exercise (hiking, biking, HIIT), when you eat is just as key as what you eat. Fuel up: Choose a pre-workout meal that’s low in fat and sugar, moderate in protein.
No matter what endurance workout you are involved in, proper nutrition and fueling are essential for optimal results, health, and enjoyment in the event. Here are some tips for what you should eat before, during, and after your endurance event.A good sports drink will offer carbs as a combination of fructose and glucose.
Each eight-ounce serving contains 10 grams of carbs. If you drink 24 ounces an hour, that’s 40 grams, meaning you’ll only need to eat 20 to 50 grams (or about 80 to 200 calories) more carbs in that hour.
List of related literature:
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| from The Cyclist’s Training Bible | |
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| from Sports Nutrition for Endurance Athletes, 3rd Ed. | |
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| from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition | |
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| from Triathlon Science | |
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| from Nutrition | |
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| from Advanced Sports Nutrition | |
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| from Nancy Clark’s Sports Nutrition Guidebook | |
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| from Marathon: The Ultimate Training Guide | |
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| from Essentials of Strength Training and Conditioning | |
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| from Sports Medicine for Sports Trainers |
157 comments
Me: Feeling productive and healthy “Going to go on 3 mile run today!”
Nick: “We’re doing a 3 mile warm-up”
Me: “Oh, what the fu-“
its about nutrition cuz i eat throughout the day but its all vegan, went to the pool only twice within 2 days for 1 hour periods and already cut 1.7lbs. i ate a lot too yesterday but it was all nutritious.swimming will cut weight fast if ur consistent
New to the channel and enjoying it! Nick (or anyone who’s been around a while), 1. do you ever drink alcohol and 2. are you a cheat day/meal guy or just stick with it? As a Texan, I love a few beers and some Tex-Mex on the weekends, but I know it’s holding me back in the end.
That second talk is the best overall summary of the current state of appropriate fuelling for endurance sport that I’ve seen. Fantastic.
Pretty much all wrong, unless you are addicted to sugar. Fat burners go for hours without bonking with no food. I know, I do it every day.
I am an endurance athlete and I found your video very usefull. I am naturally quite muscular, 6.2 184. I want to recover well, but I want to lose some muscle mass. My goal is 176. How could I achieve that? Should I cut down on proteins or would that mess up my recovery?
eggs are mostly contaminated with e. coli and salmonella and high in omega 3 that your body DOES NOT need,…
She totally reminds me of Minnie Driver. Certainly not a bad thing….
The amount of omega 3 in chia seeds is so low you will have to eat a huge amount of it to actually get a substantial amount of omega 3. Better just to eat a medium portion of salmon. Read the nutrition label!
What is the best product or brand to lost a ton of fat? I read lots of good opinions on the internet about how exactly Custokebon Secrets can assist you lost lots of fat. Has anybody tested out this popular fat burn diet plan?
Try moringa oleifera leaves, it will boost your energy level
dont think id call these super foods looks like ya average diet
Not sure on the milk. Populations who consume the most milk have higher levels of low bone density in the elderly. Also bovine growth hormone and growth factors have been linked to many health issues.
Most are correct except for Milk… It’s actually harmful for bones and wrecks havoc on digestion
A very good list, but milk is definitely out of place. Not only is the whole idea of carb/protein ratio debunked by now, the energy density of milk is too low. You’d have to drink a full liter to get just under 50g carbs. A lot of people’s digestion will struggle with that. Powder-based recovery drinks will be cheaper.
Instead of milk: oats.
I’m on a keto diet. I eat less than 20 grams of carbs a day.
Tossing Russell sprouts with a little bit of honey is good too, with the oil, and seasonings.
Oats peanut butter bananas dark chocolate eggs spinach coffee water cranberry juice
cow’a milk? really? �� No thanks! Contrairy to what people believe, cow’s milk is very bad for bone health and health in general.
No EGGS they’re not food. The USDA can’t even label them as healthy
Do natural popular lose weight method like Custokebon Secrets really work and if so, how effective are they? I have noticed numerous amazing things about this popular fat burn methods.
Chocolate Mousse, best dessert combination of eggs and chocolate! No need to ad extra sugar!
There is so many ways u can eat an egg! We just don’t think about it!
Great list, I already consume all of these regularly, minus the beetroot and milk (because vegetarian), but I’ll find a way to incorporate that beetroot into my diet.
Have to say…the waffles taste way better if you just make the Kodiak mix by itself, eat the bananas and protein shake on the side
WAIT…You lost me at Milk. Milk is for baby cows NOT humans and it causes inflammation.
Hello there, have you considered Custokebon Secrets yet? Simply just do a google search. On there you’ll find a great guidelines about how you can lost a lot of fat. Why not give it a shot? perhaps it’ll work for you too.
Can you share what brand shirts you use for your shirts? I want to buy one but don’t want it to shrink and I’m really picky with brands of blank tshirts
The headaches, chapped lips & irritation were actually caused by hyponatremia. Low sodium. On keto especially if you’re an athlete you require a minimum of 3-5grams measured out through the day to maintain high energy and prevent those types of issues.
Hello and thank you, I notice you said not recommended for riders doing big rides?? This is my dilemma and get so many bad suggestions. People are so quick to say “but you have 40k calories of fat on your body”. What if you do races that burn up 20k a day?? This is my issue, I prefer not to eat sugar and bloating foods but when wit comes to long distance I feel I need carbs still. People say “as long as you don’t do 80% effort or more you can go for ever”. If your racing at less then 80% effort then why would you want to race? That’s called a joy ride, so I like the jets lifestyle but really want to make it work. But sometimes I feel like I am putting the square piece to the circle hole and just can seem to make it fit. It seems like I burn so much that I need to restore some glucose and glycogen as I am probably depleting all my liver can make as a safety back up. I notice this at hr 18-22 to n a race. Any suggestions and input is appreciated. And if some random person is going to say “I run for an hr everyday with no issues” great for you, do that for 100 miles plus now and let’s talk. I do applause all people efforts but I am not looking for a average persons run, jog or cycle effort story and trying to tell me I am wrong with their experiences. Thanks for the vids and hope I find some keto (or modified) fiends that have the same issues
thanks for helping complete my shopping list, cause I forgot about sweet potatoes and beetroot:)!! much love!
Perfect video to clear concept, lots of love from India ����,Kolkata ❣️
I read lots of superb opinions on the internet about how exactly Custokebon Secrets can assist you lost crazy amounts of fat. Has anybody tested out this popular weight loss methods?
As a newbie glad chocolate was on the list. This channel is helping me so much in my training. Cheers
So why are your colleges upset if you eat an egg? I don’t get it.
Can’t believe you’ve used eggs and milk as examples.
Get with the times, we all know how detrimental they are to our health.
Pretty bad advice….. Chocolate milk which you might as well just drink sugar. 2hr window is also crap.
I don’t think that milk is so good for endurance athletes… it let you become an acid ph value, it slows down recovery. I don’t mean a glass during the day but bigger amounts.
Eggs are the largest source of cholesterol in the modern diet, consumption of which in turn leads to our number 1 killed atherosclerosis. Milk is full of estrogen, is naturally full of fat, and is a beverage that was clearly designed for consumption by very young cows, not adult humans.
GTN, perhaps you should stick to the athletic content and move away from nutrition. Most nutritionists have a poor grasp on the underlying research, why should you be expected to get this right these are very complicated topics.
eggs cannot legally be advertised as healthy. highest cholesterol containing food. dairy is also far from being good for ones health.
Bro, how do you get by being full of shit? Is it the money? Youtube fame? You are 100% on something if you are on a diet like that and running as much as you claim. And still keeping the amount of muscle you have. I don’t care how much success you have, being full of shit for monetary gain is low.
Eggs for antioxidants? LOL. Eggs are completely unneccessary and in fact detrimental for human health. There is nothing healthy about a chicken period. High in saturated fat, cholesterol, animal protien that raises IGF-1 which grows cancer cells and you’re at risk of salmonella poisoning.
You ll find more calcium in broccoli than milk. In countries where people drink a lot of cow milk such as Sweden there are so many cases of osteoporosis…. How come? Anyway good info
Can you cut out all the fill crap from your vids? I used to love watching your content but now every single video is 20 minutes of mumble and fill. If the video is titled “ Day of eating” or “running a 5 min mile” or whatever, i dont see a need for a 20 min video. I just skip your vids now bc its too long and full of all sorts of random vlog stuff. Good progress in the run category btw, your killing that.
Replace eggs with pumpkin seasem seeds and dairy milk with almond go vegan ��
Shakeology you can get it at team beach body check out their website it has a lot of the super foods in it comes in different flavors
I have a double Century coming up. To. 360 k.m actually.
I have recently gotten back blood work wit borderline high creatinine levels. Aparently I have kidney disease.
AC1 was 6. Fasting 5.3
Blood pressure is now treated.
I have been playing with lchf for a few months and very strict keto the last 3 wks. I feel I am fat adapted and will slightly raise my carb intake before the tour.
Iguess this will be my last one.
Going to stick to shorter rides from here on in.
Lots of diatary changes from here on in.
DR. Jason Fung was talking about people being insulin resistant even before the pre diabetic state.
Is that what you mean by non insulin sensitivity
I actually really love how you went from body building and heavy lifting and being huge, to doing marathons and solely focusing on endurance and running. Those two typically don’t run together and you’re going from one to another, having gotten good at both. That’s respectable
I eat sweet potatoes and bananas every day as a runner! ❤❤❤��
@ 16:05 FINALLY!! Someone doing ACTUAL REAL PULLUPS…..very rare…perfect.
An omelette with 3 big eggs and some cheese is my breakfast. Besides, a small bowl of chopped tomatoes, cucumber with lots of olive oil and apple vinegar. I sometimes drink a small cup of olive oil and lemon mix. I highly recommend cabbage pickle to feed your good bacteria in your guts. For lunch and dinner, if we would like to go with a slice of steak, consider having a bowl of boiled green lentil with some green stuff. It is said that it contains as much protein as steak. I stay away from milk, adults are said to have not enough bacteria to digest it. Instead I have yogurt, kefir (a fermented milk)(btw I make own yogurt, I don’t buy industrialized yogurt)
I’ve heard that carbs can make some people feel sluggish. Why is that?
Very high Oxalate, Yikes, not all athletes are loading on Oxalate rich carbs as the body makes its own carbs, for a different perspective https://www.youtube.com/watch?v=cv_k57NENK8&t=6s
Eggs???? Seriously!? A
Chickens period that is filled with saturated fat and cholesterol. �� You can get more protein and a lot more nutrition from whole plant foods that didn’t pass through a chickens A-hole and actually have fiber. And milk? What century is this from. IGF-1, antibiotics, estrogen, mammalian hormones, lactose intolerance???!!! Calcium and vitamin D? Ever herd of kale or spinach?! And just for the record, animals weren’t put here for us to abuse. All athletic pursuits can be accomplished without hurting ourselves, animals, other people, and the environment. But this is only my scientifically proven opinion based on actual meta analysis research. Not just some regurgitated bro science from the 1990’s.
No way your body weight is staying around 200 when that’s all you’re eating
Sorry, I had to turn off at no 1. EGGS, a superfood? The American dietetics association don’t even allow eggs to be called healthful or nutritious. You ain’t got a clue ������
If only someone could start a nutrition company that the average American family could afford. All of the thing nutrition companies sells is highly over priced, doesn’t matter what company it is.
Milk and eggs for athletes? Honestly? We live in 2019… meanwhile it should be widespread enough that cow’s nipple secretion is not a food for humans, neither are eggs… they are high in cholesterol, IGF1, saturated fats, hormones and in general quite acidic which put our bodies under a lot of stress. Substitute eggs with flax seeds and milk with any plant milk you like and you ‘re fine. And regarding the 3:1 carb/protein ratio for good muscle recovery… try rice and beans. Has the same result, easy to digest and low in fat, maybe add some tahini for nutrient absorption and you ‘re fine.
Great video, just a question about cortisol I read that sustained high levels or frequent dumps of cortisol can cause the body to age rapidly as it is a high test fight or flight chemical. I am specifically referencing the effects of cortisol on the kidneys & other major organs. Thanks again love the channel.
My variation on this diet has been to not restrict eating fruits. Any diet that axes fruits seems like it’s gone too far!
Milk and Banana have to much sugar for me
I go for avocado and cream
For those saying he’s not eating enough, he had well over 3000 cal that day. The dude is 200 lb of lean muscle and does hardcore endurance training on a daily basis, so he needs every bit of those calories. BUT if any average person working a desk job ate this much, they would definitely gain some weight… Watch what y’all eat, research has shown that even professional dietitians underestimate their calorie consumption by an average of 10%
Hey, great stuff. can you please also advise in case of diabetes or insulin resistance whether these could be also included in your daily food or not?
Hey I started a go fund me to get these guys some new shorts. I think they’ve had these since 4th grade
“Naturally sweet with honey”
checks bar nutrition 17g of added sugar. That is not natural at all..
changing the stimuli to get maximal fat oxidation is the right approach. i think i know why:
if you do SIT, you will grow mitochondria but do not multiply them.
growing them bigger and stronger ends at some point when mitochondria cannot grow bigger anymore.
then doing SIT again does not make sense anymore.
so you have to do fasted LISS in zone 2. there will be a similar pathway activation through AMPK/PGC-Alpha. However, the signals are somehow different because now the mitochondria are dividing. that means that we have now more but smaller mitochondria.
doing LISS all the time also does not make sense anymore because small mitochondria cannot divide anymore. so you have to do SIT again to make them grow again.
conclusion: you need to do SIT and LISS in an alternating protocol to get maximum fat oxidation.
Could he maybe take out the hot potato out of his mouth when he is up to giving a presentation?! He sounds so bored by his own material, lost me.
Dark chocolate, Nicotinamide Riboside and fish oil were investigated. Choc and oil had good results. NR had results in rats. More research needed in humans.
I’m off to eat some dark chocolate! (As if I needed another excuse)
Where do you get those sweet macho man randy savage sunglasses?
Just purchased BTS, can’t wait to be a better me! Keep it up Nick, you’re one of my main motivators to better myself.
I work in a 20 degree freezer lifting 30 pound boxes of frozen pizza 8 hours a day. Im always hungry how many carbs should I eat at night.
I’ve notice you eat a lot of protein in every meal. I’ve done that before with myself and notice Ive gain weight. How can you balance?
damn if he only used some sun screen and face lotion he would be perfect
After workouts people avoid carbs because they think they will get fat then when the next workout starts no energy to lift or cardio glycogen stores depleted there are fast carbs slow carbs complex carbs plain sugar
I see a lot of running videos but how are you transitioning from training in a pool to handling that open water swim? I’m hoping to get some Iron experience after I’m as wealthy as you haha!
@Nick, Hey man i’m also in Austin, where you buying that meat from? Give me a good recommendation, i need more food my appetite is too big.
The advice should be to get fat adapted FIRST so you can use mainly fat as your energy source, then for the longer endurance events add carbs as needed. This will avoid the gut and GI issues that ultra runners have problems with because your body is DUAL fueled instead of carb-only fueled.
Natural flavors are artificial ingredients built in a lab my chemists. The USDA allows companies to call it natural flavors because the ingredient starts with a naturally occurring ingredient. But it’s still chemicals. So while it sounds like a fairly clean bar, having natural flavors in your product is nothing to brag about.
If that’s what you learn doing course in nutrition, i am glad i didn’t waste my time and money.
Its all about the positive and motivation!!! And of course nutrition) wonderful job
Yall ever get the side stitch? Is it always around or tend to fade out with experience or just kinda random depending on your eating and breathing?
That ground beef bass line intro with the salt and pepper grinder was groovy as heck
I just did a double-take so hard when you said Indiana I had no idea!!
There isn’t a lot of correlation between high mortality and high blood cholesterol levels. In fact it has been proven that those with lower cholesterol have higher mortality rates at younger ages.
First 52 seconds of video… Blah blah blah blah blah plug plug plug plug plug not even remotely what the thumbnail says ����
I add my homemade everything bagel seasoning mix to my flex bowls (couldn’t find bulk poppy seeds, so I used chia seeds) and I tried that juice concoction and oh my goodness! Loved it!
I used to do 7 mile runs before i lift but now a days i stick to 4 mile runs 6 days a week before i lift…. im not up for a 12 miler at once…..not yet anyways!
Ahhh these suuntos watches is the best i have the spartan one
I won’t drink milk after I seen how the facilities are Terry nothing cow poop going into that cow milk and I’m going to be okay with almond milk. I’m not drinking cow poop milk
I’ve always wondered what that BPN building down the street from me was. Now I know. Haha. Super cool.
yea every swimmer knows that ur hungry asf after but still somehow manage to lose weight. after i cut weight i am enjoying myself some of my favorite foods cuz i know with swimming i will not gain it back
Speak more slow and change your horrible British accent I couldn’t stay the whole video because of this
Out with the milk in with the AVOs!! Beets are a vasco dilator great for your blood making its way around the body!
Does Burke know the research based on the philosophy of the Polish doctor from the high-fat diet Jan Kwaśniewski: low vegetables, nuts, fiber, vegetable oils, kcal. A lot of calories, saturated animal fat, moderate amount of protein 10-15% of calories. Carbohydrates from potatoes, flour (starch), dairy products, simple sugars in the amount of 15-18% kcal with e.g. 6000kcal? https://drive.google.com/folderview?id=1FbUvLvexLnNfISPz2eaQkpIxZxW9c3Ke
Watching you evolve just in the last 2 years is fucking nuts man. you are a tank.
So I need your rancher information I live in Austin as well hit me up direct or my DM on instagram same name
Endurance athletes No. 1 rule is never put unnecessary muscle mass, so you wont look like a barbie doll when you run
Are you doing steroids?…….Endurance athletes, we get lighter and skinny as we get into. It’s amazing the number of carbs that you are loading on each meal! Too many lab drinks and food….dangerous! Try to stay with more real food!
arterial health of sedentary vegan better than omnivore marathon runner #maketheswitch
How can u say 3miles warmup what heck im running 1.5mile 12:10mins and im about to become a marine
Hey, don’t diss the plain white potato! It is just as nutritious as the sweet potato is, it just has a different composition of equally important micronutrients so you should include both in your diet to get the most benefit! Just don’t fry them in tons of oil or drown them in sour cream
Anyone have any recommendations for a watch to be able to track my runs and all that? I’ve heard Garmin is the way to go, but which model?
Um ok he rlly just said “sub 3 min”. Um that’s like a fast jog I’m confused
This is really good especially for me because I took away all the carbs while working out with weights and my blood pressure went up extremely high while working out and anxiety set in because of no energy due to a lack of carbs, all my body Was only able to rely on was fat for energy which isn’t a very good energy source at all.
So I tested out the theory, in the morning I got up and started moving boxes, instantly anxiety came back and the lack of energy, then I ate about three potatoes, and started moving the box again suddenly I had so much energy and I felt great doing it. I’m so glad I discovered this because I thought there was something wrong with my brain lol
When people make video’s saying stay away from carbs and calories, they have to be very specific and to let people know that you do need some carbs for energy source even though you’re burning fat in ketoses mode, as Long as you stay away from the sugar to keep your insulin level down, you will burn fat in ketoses mode lol
Not a single healthy meal in the entire video. Quite an achievement.
Here’s my top 6 food categories:
1. Nuts and seeds for omega 3 and minerals. Men in particular will find the Zinc they need for their testosterone in pumpkin seeds and chia seeds.
2. Beans. Awesome, cheap and healthy sources of protein. You can add them to salads, blend them or eat them in a soup. Filling and very healthy.
3. Greens: cruciferous vegetables, spinach, kale etc.
4. Whole grains: oat, quinoa, buckwheat,
5. Fruits and berries of all sorts. Blueberries and goji berries are particularly rich in antioxidants. Bananas are an important source of potassium
6. Root vegetables: potatoes of all kinds, beetroot, carrots
Take home advice: increase your veggie/grain/nuts and seeds while limiting your dairy/egg/meat and oil, sugar, salt consumption for faster recovery and better overall health. As a rule of thumb, if the food you buy has a list of ingredients that looks like a scientific experiment just avoid them. Chances are they are either rich in sugar, fat, salt or a combination of those.
The foods I recommend above will improve your general health, making you able to sustain higher volumes and intensities while at the same time giving you the best possible fuel to prevent injury, fatigue and illness. That said, don’t forget to put in the work and to always listen to your body:)
Gone are the days were real men eat watever they had on the plate..nwadays it’s just men on periods ��
Except she doesn’t know what she is talking about.
Keto adapted athletes are breaking all the records set by carbo-loaded athletes which she is talking about.
Endurance athletes now understand that high fat, low carb diets and ketosis adaptation are the key to the best athletic endurance times.
It’s true. Look it up yourself if you don’t believe me.
Just check out Dr Tim Noakes, Dr Stephen Pinney, Dr Jeff Volek and Dr Peter Attia for more info.
And Dr. Ken Berry and Dr. Shawn Baker know a little bit about it too…
I’m not an endurance athlete, I’m a gymnast and a hockey player. As you may know hockey players work intensely in a game for 30-45 seconds and then sit in the bench to recover and prepare for another intense shift. I think gymnastics are more similar to hockey than an endurance sport like marathon running in the sense that it is a high intensity exercise done in short periods of time. I’ve been trying consuming very few carbohydrates and lots of lipids for the past week and I’ve been experiencing headaches and a feeling of weakness and tiredness. Do you think that a keto diet is suitable for a person like me? I’ve read that I feel this way because my body needs to adapt to this new diet and that once I get used to it I will perform better; but I’ve also read that having a diet that’s high in fats and low in carbs may cause an athlete of my characteristics to lose muscle mass and strength and to perform poorly. Some people say that carbohydrates are essential for a sport like hockey, but right now I’m feeling very confused about what I should be eating. I would love to hear some advice.
I drink alkaline water after working out. I eat over 12 pills a day I’ve studied neuroscience have a halo headset, and I’ve hust started on nutrition but please continue to give me more. I have to be stronger for my community and my world.
@ 1:35:45 “ketogenic diets are clearly not appropriate for endurance athletes”
i think this is completely wrong. LISS training on keto is more effective because the CH group needs to empty their glycogen tanks longer before the training session gets effective. so people on a ketogenic diet need to do 30min shorter LISS but might profit from doing SIT more often.
if i remember right, the yonly did 10k and 20k where the CH people have enough CH with them. within a 42km run this could be a problem. 42k and longer is where keto athletes can shine. i consider that endurance.
but as i said, also the exercise needs to fit the diet. did they consult steven phinney?
Peanutbutter and jelly, great snack. Add some honey or syrup along with the seeds you got a real treat.
Does anyone know what Bucky’s jam is? Is that a Texas store?
Is there any reason to run topless. Other than being a narcissist
Banana, dates and dried apricots for me. Dried pineapple sometimes, I dont really like it but its alright.
Nice. Regards from Africa. Kenya. Mombasa. Diani Beach.
All the Best n God bless
dairy…really….sorry ya lost me, check all the recent studies…lactation from another animal is not healthy
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You see the problem here. You have if set to m for mini. When it should be set to w for wumbo… Wait sorry wrong video. I thought this was Good Will Hunting.
Bro, thanks for your info and I’ve been studying anatomy and physiology but your stuff is kinda expensive. 100 sqauts a day, 40 hand stand pushups, 25 stairs double time, 100 burpies, I’ve started telling my self one more and activated savage and usually do 7 to 10 more, you make videos so your not willing to have that look of insanity on your face and quivering of the body afterwards because you have to earn viewing. But when the cameras off. I know you’ll activate it and push for savage.
Fortunately for myself I have a few years of experience in nutrition planning, but it seems like your product is very well researched and professionally put together, clearly much better than some of the more wishy washy ones you can find from fitness ‘gurus’ on YouTube. Although I won’t be purchasing it, I hope it finds success and the people who buy it improve their lives with it.
I don’t agree with the caw milk. As much has some benefits it has more damage. The new studies have published such a rich content about the damage we get from the caw milk
Nick are these types of meals in your cook book that comes with the Break the switch program?
Sprouts as well as tasting nice, are also excellent for farting.
Depends on what endurance you talking about… we talking low intensity long distance? We talking high intensity short distances? We talking carrying lots of weight (rucking)? We talking swimming or high altitude? Etc etc…
Hey Nick, first I lov big green/big reds, second have you thought about a refill pouch instead of a container for red/greens?
I just started doing intermittent fasting to boost my performance. Whether its eating only during a 6 hour period or a 2 day fast.
Since I have been Vegan I have my best performance ever…xx
Do anyone know about Custokebon Secrets? Does it work? I hear many people lost their fat with this popular fat burn method.
30 grms..50 60 grams.. so can u make it simple like how many banana is equal to 60 grams? or how many grams of carbo are there in 2 cup of rice..
Old standard advice. I wonder why I wake up in the morning, throw on my shoes and run for 2+ hours with no carbs?
With regards to milk. Should it be whole rather than skimmed/semi-skimmed?
I wonder what happens if you get through the training and then feel depleted afterward. I worked out for 2 and a half and cleaned house. I get problems afterwards. Im thin and dont require much but I sometimes underestimate and feel unwell afterwards. I thought Id enough in a few biscuit, and a scone but I was unsure if id eaten way too much. My dinner is usually pasta and protein shake as Im vegetarian. Today I ran 9 miles and did some raquet sports, I used to gain weight easily and I forget I cant actually rely 100 percent on my fat. My sugars drop on me. I thought the carbs in the scone and crisps was enough but it wasn’t. It burned up immediately, I started getting anxious angry and my Co ordination goes when I get too tired. I get too tired to cook. Athletes that train long need to meal prep and cook BEFORE. I feel a bit ill as I screwed that up. Feel queasy and dropping items. Don’t wait till after the training to cook. OOPs.
If your active make carbohydrates your main fuel source, protein second then fat 60 30 10 works for me.
Would love to compile a spreadsheet with all of his supplements and cost per serving to figure out how much it would cost to replicate his daily supplementation. I feel like it’s got to be pretty pricey. Not a dig at the pricing of his products at all, but when you take advantage of any supplement brand with that wide of a spectrum of products, it’s gonna add up.
Nutrition facts.org is a good resource for research based eating. Your video covered a lot of those recommended.
Hi! Could you do a video like this but for dancers? Like professional dancers, or dance students, because I’m alway dancing, moving or training, during 6 to 8 hours a day approx, and I often found my self dealing with what should I eat to be able to perform good every single day. Thank u:)
You don’t have to limit Your carbs while having a long tough ride, especially with lots of uphills and strong wind. Give a look to what Peter Attia has to say about it on His site: https://peterattiamd.com/ketones-carbohydrates-can-co-exist/ It's quite simple knowledge. Because of putting a stress on muscle cells, they expand to allow themselves to consume higher amounts of both glucose and oxygen. Therefore insulin is not required in such an amount as in normal conditions. If then one won’t eat too much carbs, pancreas will be allowed to produce glucagon instead of insulin, which will allow coexistance of both glucose and ketones as fuel at the same time and not fall out of a ketosis. Tried that on myself. Thanks to that were able to keep my glycogen stores for much longer period.
I am now well into my 60’s and have been an elite level endurance runner since my late teens well into my masters category years.
I still run 10K five times per week, all year round. Aside, the obvious training and mental discipline over the decades I think that my strict “plant-based” (vegan) diet since 1976 has played a major role in maintaining a very fit, healthy, injury free, lifestyle. It was the best decision that I ever made.
Also note, I have never taken any kind of supplements, etc., and my B12 levels have always been in the higher-normal range.
I wouldn’t consume animal products for any reason whatsoever, plus of course, I also feel so much better inside knowing that I do not contribute to the horrendous cruelty, suffering, and murder associated with today’s insane global animal agri-business.
Plus, plant-based cuisine just tastes so much better anyways…
It’s a win-win scenario for everyone on the planet. Us humans, the animals, the environment, and Mother Nature.
Plugs you up so you do get shits during over exertion,shock. Runners trots
Saturated fat is a far better energy source than carbohydrates.
Have you ever heard of Moringa Oleifera and if so what are your thoughts about it…..?
You can put more sea salt in your meals. Also, eat the burgers and bacon… but the next day, eat less if you’re not hungry.
Great video! I’ve been keto for about 3 months now, as a weight loss effort. It’s been great. But I started road cycling again recently and I did a long ride (for me) recently of 50 miles I was feeling bonked during the ride. It was also quite hot out. I am wondering what we’re supposed to do on keto when we need a shot of energy in an emergency? My friends can just eat a Clif bar and feel great but us keto guys can’t do that. Any recommendations? Thanks!
It would have been beneficial for us to know where you got your information from. In terms of milk in particular, I cannot find any non-industry funded research that shows milk is beneficial (I’m sure there are some). The only research I can find shows that milk is actually detrimental to bone health, i.e increased risk for developing osteoporosis.
I really like the idea of your nutrition plan, all about it, been about it.
No that’s not true. We aren’t much carbohydrates in fruits. Fruits are vitamins
Good list! More foods = avocado, salmon, oats, Olive oil, honey and of course coffee:)
What about kale being goitergenic? What other superfood is equivalent to kale and doesn’t disrupt thyroid function?
What about a replacement for cow’s milk for people who cannot drink any animal milk? Is there an equivalent replacement?
It’s a good suggestion. Thank you for the video. It’s helpful. Looking forward to following ones And good luck
I’m Keto…and ciclyst….Big Ride?……how many miles….thanks, excellent videos!
I immediately unsubscribe when she said milk is a superfood.��
Which of these 11 foods do you eat the most of? Let us know in the comments below ��
I eat a carnivore diet ���� Meat, fat, eggs and diary ���������������� lowest inflammation ever, lowest body fat, highest nutrition without things that I don’t need like fibers, sugars, seeds oils, grains…
I’m still not really sure why your doing the diet with the riding you’re doing. I see in the comments that you don’t recommend it for those that don’t do long rides. I thought you do long rides? Will you leave the diet behind in season?
Good subject coverage Kevin… I was debating trying it, but thought the lack of carbs would be an issue.
I’ve been eating a low carb diet for almost a year and a half when I was diagnosed with T2. It keeps my A1c at 5.3 without any medication and all of my cholesterol markers are now perfect. I also became a cyclist about a year ago but have been only doing basic training rides between 20-30 miles for the most part. However, this past Saturday the goal was a 100km ride which turned into 71 miles. I managed pretty well I thought with only eating a peanut butter pack, 1oz macadamia nuts and a small almond pack after about 45 miles. Then I finished. When I was done I had a huge salad with fatty fish and ate some more nuts. I basically had 3 meals in a period of about 5 hours. Is this normal?
I do eat about 50 grams of total carbs per day…not the 20 that you’re referring to. I’m trying to figure out a better way for these long distance rides as I plan to do 100 miles here very soon. BTW I put Redmond salt, potassium and magnesium in water for electrolytes.
Interesting, first of all I never imagined you were so tall. Secondly thanks for sharing your story. I don’t think it’s for me but I know someone close me who is on keto and they have been seeing a lot of success.