What a Pro Triathlete Eats in a Day | Lionel Sanders’ Nutrition Breakdown

Summary

The video script follows a day in the life of an athlete focusing on nutrition and training. It details the individual's struggle with early morning races and决心成为早起者，以及他们如何通过调整饮食习惯和训练计划来改善表现。The script includes descriptions of meals consumed throughout the day, with an emphasis on recovery drinks and high-carb intakes for training sessions. The athlete also shares their thoughts on the importance of staying hydrated and maintaining energy levels during competitions.

Takeaways

• 🏃‍♂️ The speaker is adjusting their workout routine, aiming to train earlier in the day to better align with race times, particularly focusing on improving the swim portion which starts early.
• 😴 The speaker struggles with early morning races, often feeling sluggish during the swim since it begins at 6:20 a.m., which is earlier than their usual wake-up time.
• 🥤 The speaker consumes recovery drinks (Momentous recovery) post-workout to rehydrate, containing 20g of protein, 2g of fat, and 10g of carbs.
• 🍳 The speaker's diet includes multiple small meals throughout the day, often including high-protein foods like eggs and recovery drinks, as well as unconventional food combinations like chocolate protein powder mixed with orange juice.
• 🚴‍♂️ Nutrition plays a big role in the speaker’s race preparation, with a focus on consuming around 100g of carbs per hour during intense sessions and tracking hydration to avoid dehydration during races.
• 🍽 The speaker's meal choices are dictated by their training needs, consuming high-calorie meals to match their energy expenditure, and balancing between eating for performance and health.
• 🥑 One of the speaker's meals includes a noodle chili dish packed with vegetables like avocado, onion, and peppers, which is part of their evening meal.
• 🏅 The speaker watches the men's Olympic triathlon while eating but avoids spoilers since the event is 5 hours old.
• 🥤 Despite engaging in Keto eating habits, the speaker indulges in certain foods like smoothies and treats, but balances it with careful consideration of sugar and carb intake.
• 🛌 The speaker tries to avoid consuming sugar before bed as it impacts their sleep, showing a focus on maintaining health even in their nighttime eating habits.

Q & A

What time does the narrator typically wake up on race days?

The narrator typically wakes up at around 8:00 a.m. on race days.

Why does the narrator consider starting to work out early?

The narrator considers starting to work out early because races start at 6:20 a.m., and they feel sluggish during the swim portion of the race which is the most important part for them.

What is the narrator's routine after waking up and before a run?

The narrator's routine includes getting up, feeling horrible initially, then starting to feel good after an hour, and running outside.

What does the narrator consume after a run and why?

After a run, the narrator consumes 6 oz of water and two scoops of Momentous recovery drink, which contains 20g of protein, 2g of fat, 10g of carbs, to aid in recovery.

What is the narrator's second breakfast like?

The narrator's second breakfast consists of cereal and is followed by a rehydration recovery drink.

What is the significance of the men's Olympic triathlon in the background?

The men's Olympic triathlon in the background is significant as it is part of the narrator's motivation and interest in the sport, and they are keen on the results.

What are the narrator's podium picks for the men's Olympic triathlon?

The narrator's podium picks are Alistair Brownlee for the win, Javier Gómez for second, and Morgan Pearson for third.

What is the narrator's diet like during training?

The narrator follows a keto diet, avoiding carbs, and focuses on consuming protein, fat, and some carbs during training sessions.

How does the narrator manage hydration and nutrition during a long swim?

The narrator manages hydration and nutrition during a long swim by consuming a Morton 320 drink, which provides 120g of carbs over 90 minutes.

What is the narrator's approach to nutrition during a bike session?

During a bike session, the narrator aims to intake about 100 grams of carbs per hour to match their race nutrition strategy.

What is the narrator's opinion on the green smoothie from Costco?

The narrator finds the green smoothie from Costco to be not delicious but considers it a utility for health, mixing it with orange juice for consumption.