TRIATHLON DIET: Daily triathlon training diet

TRIATHLON DIET: Daily triathlon training diet


– What’s up, Trainiacs?
I recently put something on Instagram
about everyone seeing
my daily training log
and getting a weekly summary,
and what came out of it was
a whole bunch of requests
to know what I eat day to day.
Now, I’ve kind of done that before,
but what I’m gonna do
now is give basically
the exact step by step and the principles
so that instead of it
being like a day of eating,
it is more a philosophy of eating.
How I keep so attractive.
Basically spend everyday in gym clothes.
But they’re good looking gym clothes.
(upbeat music)
So Trainiacs, we have to
be tremendously efficient
over this week and next week.
This weekend, Mel is getting married,
so she’s not working this week.
She’s not working next week.
And we have a ton of
renovations going on out there.
A lot of back ho preparation and frankly,
I’ll show you the cabin,
look at this, it’s just disgraceful.
We have everything from out in the yard
and everything that’s
out on the deck in here.
So there’s a lot going on and I am
editing the videos over
the next videos of weeks,
so that means I have to
make them very easy to edit.
LEt’s get into the recipe for
what recipes I eat day to day
and a lot of this are
things that you might know,
but you might not know exactly
how to tweak them to apply to you.
So we’re gonna start by assuming
that everyone works out
first thing in the morning.
The vast majority of triathletes do that.
And to get ready for that workout,
I recommend having a very
fat and protein based shake.
I’ve talked about this a ton of times.
This is the bulletproof coffee.
It gives you enough
energy from that caffeine
while not putting you into a glycogen,
IE carb, burning state.
So you know what, I’ll link to a video
that I’ve done up here a zillion times
for how to put together that shake.
And the concept of this is
that you are going to be able
to train your body to burn fat as fuel,
which is gonna make you more efficient,
less susceptible to bunk.
We’re just gonna look a lot better.
And for this bulletproof coffee,
you want somewhere around 300 calories,
That’s gonna give you enough to have
a good amount of energy for most workouts,
because in workouts, we can replenish
about one quarter of what’s burnt,
so even the hardest
workout where we’re burning
1000 to 1200 calories, that 300
calories is gonna be plenty,
but it’s not gonna be so much
that you’re gonna feel weighted down.
So you go and do that workout.
Immediately after that
workout, we’re talking
in the zero to 10 minutes
after that workout is done,
you wanna get some carbs
and a little bit of protein
in a four to one carb to protein ratio,
about 100 calories into your body.
This is gonna start replenishing
the glycogen stores in your muscles
and the protein is going to start
rebuilding the broken down muscles.
The protein also needs a fair bit of carbs
to actually start that process,
so that’s why we have the four to one
carb to protein ratio.
Then, 60 to 90 minutes after you’ve taken
that post workout drink,
this is when you’re gonna
have your first really
big meal of the day.
It’s gonna be somewhere
in the range of I’d say
350 to 500 calories, there’s
gonna be lots of carbs,
lots of protein, lots of fat.
What I end up doing is
a big bowl of oatmeal,
and I will again link to a
video that I’ve done up here,
which is the overnight oats recipe.
And it’s basically one kind
of form of that that I use.
You can also have a big bowl of cereal
with a little bit of added protein.
You can have toast and peanut
butter with a protein shake.
You can have a tortilla wrap
with Nutella and peanut butter,
a protein shake off to
the side, and a banana.
You really want to load your
body back up with calories,
because it’s just been through a lot
and after that hour to 90
minutes after the workout,
it’s ready to take on a bunch of calories,
because the blood has gone
back into your stomach
whereas during the workout
and right after the workout,
it’s in your extremities so
it’s not ready to process it.
But at this point, it is ready.
Then before we get into what I have
for the major meals of the
day, let’s talk about snacks.
I gravitate towards fruits, vegetables,
and plant-based proteins and fats
that are very nutrient
dense, but not super
(stuttering) empty calories.
These are things that you get
a lot out of with a very small amount,
which in my case, means
that you can eat a lot of it
without slapping on the calories.
Now, first one has a lot of calories,
but other than that, these
will all fall into that.
I really like nut butters,
because it makes you feel full.
This is almond butter,
sunflower seed butter,
cashew butter, peanut butter.
Then we get into apples,
cherries, dark berries,
things like that are good fruits
that have a fair bit of antioxidant
while not being extremely sugar based.
They aren’t going to spike
your blood sugar a lot.
I also enjoy a lot of hummus,
because it’s a fair bit of protein,
a little bit of fat
depending on what you have.
If I need to put something
with that hummus,
I’ll use rice or almond crackers.
And if I want to splurge a fair bit,
Quest Bars are my go-to splurge.
Quest Bars, even though
I think they’ve got
the packaging of something
that is a lot more indulgent,
they actually have some of the least crap
out of any bar out there and
the lowest amount of sugar.
Just a lot of protein, little bit of fat,
and not too many carbs.
Now, for the major meals, this is where
there’s a big fork in the road
that is going to have
to customized to you.
Now, let’s start with you don’t
have a workout later in the day
and then we’ll get to if you do
have a workout later in the day.
If you don’t have a workout in the day,
the main requirements for
carbs is basically done.
If you are done working out for the day,
you really don’t need a lot of carbs,
so lunch, snack after work, dinner,
will all be much much lower in carbs.
So this is gonna be primarily veggies,
things like salads,
soups, stir frys, omelets,
things that are much more based
towards fat and protein than it is carbs.
The carbs that you do take in however,
should be things like leafy greens,
things that aren’t very
sugar and starch based.
Not a lot of potatoes, not
a lot of sweet potatoes,
not things like rice or
tortilla wraps or tacos,
things that are very, very carb dense.
We take out of the diet at this point,
because there’s really no need for it
and that’s going to allow
us to curb our hunger.
We’re going to feel
fuller, because we can eat
a heck of a lot more of the foods
other than those starchy carbs
without taking on the calories.
And we’re going to end up getting slimmer,
because we’re not having all the carbs.
We had them and earned them
earlier in the day with a workout.
Now let’s get into the situation
where you do have a workout
later in the day, like me,
I have a workout later in the day.
So for starters, lunch is
going to be lower carb based.
It’s gonna be all those
things that I listed,
salads, soups, stirfrys,
vegetable based, omelets,
things like that, not a ton of carbs.
Right before the workout,
later in the day,
I’ll have an oatmeal based bar,
just a small little 100 calorie bar,
and that’s enough to just kinda reignite
that little bit of energy
that I need from carbs.
After the workout, however,
it’s typically going to be
dinner time and at that point,
I will then have a more carb heavy dinner.
So it’s gonna be things with like,
potatoes, sweet potatoes,
wraps, rices, noodles,
and still throw in a little
bit of protein and fat.
Essentially what I’m
doing is I’m mimicking
that main meal that we
had earlier in the day
with the oatmeal that happened
an hour to 90 minutes
after that main workout.
I’m replenishing all
those glycogen stores.
And then finally, at
the very end of the day,
if I’m still feeling kind
of peckish right before bed,
there are two options.
Number one, if I am trying to get
right down to race weight or if I’m trying
to just lose weight in general,
I’ll have something that
is very taste heavy,
basically just to fill my palette.
Those are gonna be things like pickles
and sour kraut, like I mentioned,
but if I’m not worried about my weight
and I want to feel full or if I’ve
really, really trained throughout the day
like I would on the weekend
and I wanna make sure
that I don’t really go
into calorie deprivation,
which is important not to do all the time,
you can do it occasionally, I will have
a couple spoonfuls of peanut butter.
So here are the four main principles
that I follow every single day.
When it comes to carbs, flank
your workouts with carbs.
Have them before potentially,
but that’s negotiable,
during, you definitely
what that, certainly after.
The rest of the day, you don’t really
have to have a ton of carbs.
During the rest of the day
when you’re not working out,
what you wanna do is ramp down the carbs,
ramp down the protein
slightly, and increase the fat.
And as you do that, you’re
going to feel, excuse me,
fuller and fuller throughout the day
and you’re gonna be giving your body
a fair bit of calories that
takes a long time to digest
and your body’s gonna
have the entire night
when you’re sleeping to digest it
instead of giving yourself
a whole bunch of carbs
right before bed and all of a sudden
you burn through ’em in two hours
and then your body says,
“Alright, I’ll burn through these
and I don’t need ’em anymore,
what to do with these carbs?
I know, I’ll turn them into fat
and put it in Taren’s love handles.”
Third thing, I eat gluten free.
My dad is diagnosed as celiac.
I’m more genetically predisposed to.
I’ve had the test. I am
slightly allergic to gluten.
However, I’m about 15 pounds
lighter when I don’t eat it.
And I recover within a matter of hours
instead of being sore for days.
Will that work for you? I don’t know.
And the fourth thing is that
I eat primarily vegan meals.
Now everyone’s gonna just
go nuts in the comments
and I know that a lot of you have
when you see me eat an
omelet, because you’re like,
“Taren, aren’t you vegan?”
No, I’m not vegan, I never said I was.
I eat primarily vegan
meals and the studies show
that somewhere around the 90 to 95 percent
of your total calories coming from
whole food plant-based
products and not meat products
is about as healthy as you can get.
It’s actually been shown that
100 percent vegan lifestyle,
it has a bigger potential to do it wrong,
and with us Trainiacs that
train a ton of the time,
it’s quite hard to completely
fulfill our nutrients
if you are 100 percent vegan.
More power to ya if you
are 100 percent vegan
and you can do it and can do it healthily.
I just wanna kinda play in that let’s be
90, 95 percent ethically
vegan, dietarily vegan,
but I also wanna make
sure that I’m healthy,
so I have meat occasionally.
So there you go, Trainiacs.
That is how to put
together what I think to be
a healthy and sustainable diet
that allows you to train really hard
while also keeping your weight down.
If you aren’t yet subscribed,
hit the subscribe button below,
and if you are subscribed,
you are the peanut butter to my jelly.
Man, I love peanut butter.
Peanut butter is just coursing
through my veins every day.


33 thoughts on “TRIATHLON DIET: Daily triathlon training diet

  1. 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?

  2. 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!

  3. 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.

  4. Who is preparing your meals NTK? If I put a similar nutrition program in front of my NTW she'd kick my ars πŸ˜…πŸ‘ŠπŸ˜£

  5. thank you!! I really like your videos you motivate me to continue πŸŠβ€β™€οΈπŸš΄β€β™€οΈπŸƒβ€β™€οΈπŸ€“

  6. 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

  7. 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.

  8. Taren I think this link will be invaluable to Traniacs https://tipsforhome.net/?s=chocolate+cake+for+breakfast

  9. 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……

  10. Great vid πŸ™‚
    About the vegan culture, a nice guy to check out is Vegan Cyclist. Nice content + he is getting into triathlon now.

  11. 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

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