FULL DAY OF EATING | Ironman Prep

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[@eshtein]

Loved this video! For breakfast, before a long workout I’ll do 2 bits of white bread with honey or jam (or jelly I think you Americans call it) for some easy carbs. But then when I get home it’s so hard to be bothered to cook coz I’m too tired! Thanks for the inspo!

[@ThatOneDude6009]

Out of all the carb sources I noticed bagels get out the best in me performance wise. I don’t touch oatmeal. Makes me sluggish

[@cameronroberts2920]

New subscriber here who has found motivation to start training again thanks to your journey. Would love a video focused on how you balance IM training with other aspects of your life: friends, family, significant other, dog, work, other hobbies, etc. This is always the biggest challenge for me!

[@ashtontris]

Thank you for subscribing! I did a video kind of similar a few weeks ago but will do another one in the future for sure. It’s always tough to balance and honestly at times it feels impossible. I just try to take it day by day and get the most important things done early in the day because later in the day I start getting exhausted so that’s when I can begin to lose balance.

[@danaleighformon_]

“That shit was hard and I almost wanted to die.” - Me after every bike ride. 😅

[@danaleighformon_]

One of my favorite ways to get in calories easy is through smoothies with peanut butter, bananas, berries, and protein powder. But, it might be harder to get yourself to want those when it’s cold outside. My other go-to is power bowls from the Run Fast Eat Slow cookbooks. They also have great recipes for free on their website. :) I also work with a nutritionist for my sports nutrition and one way we got me used to eating more food is to boost fueling SLOWLY. So don’t go from what you normally eat, to what you should be eating overnight, or else you’ll feel super full and heavy (which seems like where you’re at). :) If it makes sense to do so, try knocking it back a bit and dividing food up between three meals and two snacks, and then working to slowly increase food from there. You can capitalize on more dense foods (like white potatoes and pasta) to bring the calories and carbs without having to eat a shitload of food. Good luck with your training (and eating)! 👊

[@emmabuck6165]

What I learned recently is that oats actually have melatonin in it, so it can make you sleepy. Best to keep it as a dessert, or something before bed.

[@ashtontris]

That’s interesting to hear!

[@victoriaanderson6326]

Yogurt and rice bowls are life when you're high volume endurance training. It can definitely be challenging to meet your energy needs when you do a lot of training - and you feel extremely weird around other people because you might need literally 4 times as much food as them some days. I have suffered from Relative Energy Deficiency in Sport and Low Energy Availability on and off since I was a teenager (before REDs was even a named condition) and a lot of that came from underestimating how much food I need. In reading up on it, your base calorie needs - before any training - are directly proportional to your fat free body mass. Women need 30-45 calories/day per Kg fat free mass and men 25-40 calories/day per Kg fat free mass. I'm tall-ish and muscular (swimmer problems) so my fat free mass in peak condition is 52 Kg, and I regularly burn 2000 calories/day training during the workweek, so you add that up and I can easily need 4000 calories on a "normal" training day. It feels absurd because so many people (especially other women, yikes) are fascinated with super low calorie diets, but if I keep up the intake to match my energy output, I can train more consistently and avoid getting sick, and get better results. It sure can be a lot of work, I wind up doing a lot of bulk food preparation and depending on my microwave. Plus, with that much calorie intake needed, you have to eat some "unhealthy" stuff (she says, looking at the box of Cheezits keeping her alive this week).

[@jimerson98]

Do you use a coach? Or a training peaks recommended coach? Looking into the training plans on TrainingPeaks and was curious of your experience.

[@ashtontris]

I use MyProCoach through training peaks - his name is Phil Mosley and has been great. Highly recommend.

[@buffcorals7843]

Thanks for this video! I know you said I shouldn't compare my training to yours - but I do. In reality I would see you on the starting line and then that would be it. I felt great watching this video because I could crush you in an eating challenge! haha. Anyways, My go to breakfast is 3 eggs on some buttered Ezekial toast with redmans real salt and pepper. For lunch and dinner I usually do 6 ozs of grass feed beef with whatever frozen dinners are on sale and the grociery store to add some flavor and carbs. Milk as a protein shake replacement because I am broke. Keep Hammering Brother!

[@GregJC]

Great video, nutrition can be just as important as training!

[@99cya]

Really? So i can eat right and avoid the training? 😂 hillarious

[@ashtontris]

100%

[@troycollett8540]

Also look at making smoothies etc

[@GermanLuk]

Nice video! What camera do you use to film your videos?

[@ashtontris]

Thank you! I use a DJI pocket osmo

[@dudefromlaveenaz]

I love the salted peanut and caramel cashew barebells I eat like 4-5 a week. Also, greek yogurt man it's a staple in my diet.

[@ashtontris]

I’ve seen those but never tried them. Will have to next time I see them!

[@1p372]

👍

[@troycollett8540]

Great video

[@AndrewPawley11]

You still need to eat more than that. I can't see why you're making such a fuss about eating these tiny little dishes but since you can't presumably add another meal try carrying a bag of walnuts around with you to snack on during the day. Just a small handful here and there throughout the day will really get some healthy fats into your system and help balance any shortfall in carbs from meals. You'll really need that as the training load increases towards race day.

[@ashtontris]

Yeah I’m working on building up my food intake. I just get so exhausted after training and eating so much so it’s hard trying to adjust. Definitely need to start carrying around some healthy fats like you mentioned

[@AndrewPawley11]

@@ashtontris If you're tracking intake and see you're coming up short on calories, a spoonful or two of organic peanut butter at the end of the evening will see you right.

[@troycollett8540]

@@ashtontrisyeah I can relate to feeling tired especially if you do a session early evening