PRO RUNNER FULL DAY OF EATING: VEGAN ATHLETE DIET! (MACROS INCLUDED) Sage Canaday Plant Based

[@thegreatpeter9440]

"Complimentary amino acids." Amino Acid: "You're doing a great job. Keep it up."

[@Vo2maxProductions]

🤣

[@lancepatton7]

Beer looks great!

[@paulsheppard4124]

Just signed up for the Boulder Rez marathon Sept 5. REALLY hoping it doesn’t get canceled

[@domagojbanicek2288]

Great video as always 😁stay safe !!

[@WilliamRai]

Quality food! Good vid as usual

[@ignacioinder]

Im impress by your fluid fingers at the intro. Im a composer. Hiring you hah. Go coach i love this food videos

[@r4v5t4r]

I didnt know you were vegan/plant based! Awesome!

[@DanRuns]

Great video Sage, really interesting!

[@mpd1967]

Sage, I look forward to the Thanksgiving day video what I eat on Thanksgiving day!! 🙏😎🏃🏼‍♂️👟👟🇺🇸

[@mattw785]

Same feeling - never can't be too hoppy!!

[@katrinchex5924]

Doesn't it say Tablespoon for the serving size on the jam?

[@RICHFRVR]

Yea he messed up

[@derhak727]

Curious is you watch Derek Simnett and simnett nutrition channel. He has some great vegan meal ideas as well

[@jasonhall2348]

Coffee AND OJ? That would quite literally melt my stomach lining.

[@Vo2maxProductions]

I threw in some plain water too (to drink!)

[@jasonhall2348]

Vo2maxProductions Okay, that's fair. I still feel like I have to have 1:2 coffee:water and THEN if I intend on running I need to pop a Tum.

[@levishultz5654]

Attempting to copy your mac n cheese. What is the oven temp and how long do you bake it?

[@Red-gy9gx]

Coach Sage I didn't no you were vegan. Yes I need it 3,000 a day as a vegan runner 😊

[@kerry_runs]

I thought you were vegetarian? Awesome👍

[@Vo2maxProductions]

born and raised vegetarian (although I did try meat regularily for a month once in my 20s....forced myself to eat some steak and burgers a couple times a week and i hated it). Pretty much 99% vegan for the past 4-5 years (I'll "cheat" sometimes and have honey/cheese/egg very occasionally when traveling mainly).

[@ir9587]

How about the calorie expenditure?

[@jonathanvedia5443]

Could you do a video on the different Hoka shoes you use throughout the year?

[@Vo2maxProductions]

My favorites right now: (I switch between road running and trail running a lot). For roads I rotate the Rincon, The Tracers 2s, the Rehi and the Cliftons. For Trails I prefer the Torrents, but will wear the Speedgoats for extra rocky runs and for extreme traction. Sometimes short hill repeats on buffed out trails and shorter runs in The Jawz

[@jonathanvedia5443]

@@Vo2maxProductions thanks Sage!

[@coerce]

I want that avery cycling jersey!

[@Vo2maxProductions]

Avery Brewing Co!

[@awxuh]

Has like 4 calories.......

[@derhak727]

Raw fruits, veggies and fish are all exempt from requiring nutrition labels. 👍🏻

[@paddysmyth90]

This is the kind of video I need right now! Take care troops

[@rsjrv99]

I appreciate the honesty about alcohol. Most athletes don't display their alcohol consumption in videos, or say they don't drink whilst holding a beer in the next video. The drawbacks of alcohol consumption for athletes are way overblown. Alcohol is treated as a 'drug', however while it is psychoactive, it's also a fuel source and the only 'drug' that the body can use as calories. It gets incorporated into the Krebs cycle, the same cycle as glucose, and is burned at 7kcal! That's quite a bit of energy, and while it may be detrimental for someone sedentary with a poorly trained metabolism, that is different for an athlete. Especially someone like you Sage who's been an elite athlete their whole life. You're an elite, efficient, metabolic machine and I imagine alcohol could be more beneficial than lack thereof. Such as sparing carbohydrates for uptake into glycogen stores, vasodilation or even just mental well being following hard training. It certainly inhibits peak performance if you drink then exercise, but I see no harm in 1-3 drinks several hours after a workout. Alcohol burns like cardboard in a fire and I doubt a beer remains in your (Sages) blood for more than an hour. Hell, for those of us that aren't competing on the world stage, have a few drinks and go for a run. It's tiring at first, but once the alcohol starts to metabolize it feels like gasoline just lit in your veins. Just don't have 2 beers and go right to sleep, or drink a 10 pack every night, of course. Thanks Sage!

[@kylebaker8502]

appreciate the honesty, can't stand when I watch a "what I eat in a day" video and it's perfect in terms of getting everything you need. For majority of people life gets in the way of eating a perfect diet every day.

[@Vo2maxProductions]

yeah and also noted I probably indulged a little extra (beer ice cream stout dessert). The homemade vegan Mac n' Cheese is also pretty labor intensive in terms of a long cooking and prep time (compared to my average meal) and also higher density in calories. At this day and age people are usually not fully stocked in the kitchen because it is hard to find ingredients at the store also. I used to be a "plain pasta with tomato sauce" kind of dinner guy most nights....or a frozen pizza! Still am sometimes

[@TOrganic]

You only have one life to live. Drink up.

[@cassieideran4881]

Thanks for sharing, Sage! Some ppl just are plain rude and awful... Anyways! While I eat meat and animal products I find it interesting to learn about other diets out there! Also, I think it provides a lot of inspiration for different ways to mix up veggies into recipes to help increase my veggie intake.

[@JordanPike]

I want to try this vegan Mac n' cheese someone. :O. I'm currently eating low fat high protein WFPB trying to cut the lower belly fat and put on a bit of muscle. :)

[@nancyreyna3315]

Hello from Los Angeles CA. I love 2 run! But no runs in the past two weeks just stretching and yoga. I do like a beer after a long run! Or tequila. Is that okay as a muscle relaxant after 10-13 miles: ) Namaste coach.

[@austinstanley859]

Heeyy! The company I work for makes that bike locker sage is standing near at the halfway point. 302 model, a door on each side with a divider wall so you fit two bikes in it.

[@jamest6650]

Good video as always. Check out brown rice pasta in trader Joes. Tastes just as good as wheat pasta, and is healthier. The only ingredient is brown rice and water. The new plant based patties they have are pretty great as well. Have a good one!

[@youngloudandscotty]

thumbs up just for that piano ditty

[@alekhyavoleti7845]

Love this! go vegan athletes!

[@Plotte666]

Hi SAge I like your vids, keep em coming!

[@SteveMetcalf]

This is almost verbatim my diet, but I run much slower :/

[@dj-fe4ck]

The Alvarado sprouted sourdough bread has a little honey in it. Does that mean that you're not truly vegan or not vegan enough? I personally don't think something small like that matters, but many hardcore vegans would probably throw the book at you.

[@V1RT8]

This evening I had a 2# steak (rear) and a bottle of Veuve Clicquot. Somebody says it may be not the best diet for a marathon runner, but my body doesn’t know it and I still run marathons 😊

[@Ian-H76]

I loved this video but fuck explaining away why your having a beer! You work hard, train hard. Life’s short. Enjoy yourself.

[@rasmussamuelsson8979]

I average 200 g of protein a day, as a running and cycling athlete at 83 kg. Am I overeating protein? My thought is that it helps me recover.

[@hibiru6868]

Whatever you’re doing is working to keep you lean. I love my long run days because I’m out having fun and get to eat more too!

[@emmaconnolly4877]

Love your honesty Sage - watching your video with a cheeky glass of red. Cheers & stay safe to you both 🍷

[@fizzx_z]

Chautauqua's restaurant has a great veggie burger but turns out has egg... sad .. it was good though

[@pax1902]

You're right Sage. "Al dente!". Greetings from Italy

[@walterwally983]

I guess that's the only way you can make a stout taste good😆

[@brightlight7349]

Nice cream for the win..fruit up!

[@jackgipson7838]

Where’s Sandy?

[@williamtwp]

what's the music from 5:38? pretty decent beats!

[@alexdomenech5346]

Hi Sage! Thanks for all the great and informative content you deliver video after video. You are part of my breakfast routine, now that the videos come more frequently. I have a request: Due to the current circumstances, a lot of avid runners are making use of treadmills to get their weekly mileage. I am quite sure running 80-100km a week on a treadmill can lead to developing a number of muscle imbalances and potential injuries. Would you be able to touch upon this topic, give advice on how to minimize the damage/risks and some complementary workouts helping strengthen those risk areas? Can we follow our training programs like if we were running outside? Or do we need to make some adjustments (e.g. no speed workouts, long runs, etc.). What can we expect once we come back to running outside after many weeks of treadmill training?

[@Vo2maxProductions]

good question. I think it depends on the type of treadmill (how soft it is etc). Changing up the incline could be good although that is an extra stress (climbing uphill). The biggest caution would be the harder impact force (of outside pavement running). Another area of caution would be hip/stride extension

[@kieranobrien5718]

Always honest and fun Sage - love it!

[@SRTmotorsport]

Where are your fresh fruits?a banana?

[@Vo2maxProductions]

I had a banana with my breakfast! But yes, I agree I should have more fruit.(Even frozen fruit would have been better). More carbs, lower fat.

[@SRTmotorsport]

For high mileage weeks I think you can take more carbs until 9gr per 1kgr!

[@louismontano1918]

been vegan for over a month now and just realized my vitamins had gelatin in them

[@xXAnthony619Xx]

Live and learn brotha man. I've been plant based for a year and still every now and then get something with eggs or milk. I don't freak out and throw it away because it's more wasteful IMO to do something like that. I just acknowledge that I bought it and refrain from doing it again. It's really important for your mental health to not trip quite literally over spilled milk ;). We all make mistakes and it's just part of the game.

[@louismontano1918]

xXAnthony619Xx thanks man you’re right

[@JordanPike]

I generally always do oatmeal (with an apple, mixed berries, flax, hemp and cinnamon) for breakfast, and a big super smoothie for lunch!! 😍

[@Vo2maxProductions]

oatmeal is great! That sounds like a good, healthy mix

[@derhak727]

Jordan Pike i do oatmeal every morning as well with those exact same ingredients!! ❤️

[@CouchtotheSummit]

Thanks for sharing. I guess everyone has an opinion about diet, so here's mine. I've been raw vegan (3 years), vegan 7 years and now meat eater again. I was able to perform on any of those diet with sufficient calories, so 3500cal will provide you with enough energy to run and do what you do. But having to eat that many calories to only get 86g of protein, this is traditionally the requirements for a 90lb woman. I'd assume on days when you travel or can't logistically eat enough you'd be only getting 50-60g probably at times. Personally, I think you are jeopardising some level of recovery and risking inconsistent results by skewing your macros with a low protein diet, but low protein has been the rage in the vegan community for a long time so there is a lot of dogma surrounding this topic. Personally, I found more traditional requirements made me a stronger and more consistent athlete than I was on low protein veganism. If you upped that to 1g per lb of bodyweight at a minimum given your level of activity, I think you might perform more consistently from my own experience but maybe you already tried that. I go 1.5g/lb now and my ultra endurance is a lot stronger. You can still do it on a vegan diet, but it's harder with fibre bloating unless you supplement.

[@Vo2maxProductions]

While I appreciate your story and am glad you are feeling stronger and more consistent I also think that a lot of people totally focus too much on Protein and Protein only. Perhaps what you feel isn't due to a change in macros but a boost in B12 or iron? Or eating more calories? I easily got 1.23g of Protein/kg of Body weight on this day and I wasn't even thinking about Protein. There is a lot of scientific evidence that for lean endurance athletes NO more than 1.2-1.5g/kg of body weight is needed for optimum recovery and muscle rebuilding (and the minimum for non athletes is generally accepted at 0.8g/kg of body weight..while actually over 2g/kg of body weight could very well be "too much" and not be healthy long-term. I think most Americans eat too much Protein! But it depends on the activity you are doing, what your goals are, how your kidneys function long-term and the amino acid blend (along with other micro-nutrients). See linked study. Secondly I would never go "raw vegan." I don't believe I need to supplement with any sort of powders. I do believe that i could easily eat more protein on lower calories by cutting out some fat though. Usually I'd have a half block of tofu and even more beans/legumes. "Getting in enough calories" or enough Macros is not an issue for me on a 100% vegan diet (and that's without any protein powders)...even when traveling. I can easily put down a 4000kcal day...and view more fiber as being good. But I think you need to examine the exact role of why you think you need more than 1.5g/lb of Protein in your diet (unless you are a powerlifter or something)?. I'm not interested in qualitative "feelings" I'm interested in quantitive numbers and race/training performance metrics. I know I can run 140 miles a week and not get injured or get a stress-fracture (I've never had any injury issues from over-use in 20+ years of year-round running...often over 100 miles and week and frequent ultra-marathon racing). But that is an n=1 story which is pretty weak scientific evidence. However, look at this study: www.ncbi.nlm.nih.gov/pmc/articles/PMC6628334/pdf/nutrients-11-01289.pdf

[@csisticsakanyfeju1415]

Pro runners have much higher vo2max

[@bboy6surme]

4:21 breakfast, shave, and head out . Nice vid Sage

[@ricodelavega4511]

@5:30... why not throw your bike in that locker and go for a run as well?

[@Vo2maxProductions]

that wasn't a locker. I didn't feel like running that day.

[@stillrunning294]

@@Vo2maxProductions Hi Sage! This is interesting to hear from a pro runner. I go for a bike ride too some days. As a runner i sometimes feel like the more miles i run the better it is. Of course, has not to be true (with 15 years of experience in running, and for three years in triathlon too, i should know anyway). Next time on bike i will know, this is a pro workout 😃 greetings from Germany, you do a great job here on KZbin

[@eoincasey5461]

I dunno, it's hard to beat a good fillet steak. Think I'll stick with eating meat.

[@thijssmudde]

is your taste worth more than the life of an animal?

[@eoincasey5461]

@@thijssmudde Oh here we go with the Vegan Nazis. Listen dude, if you don't want to eat meat then good for you. I do want to eat and I don't see anything wrong with eating it. Spare me your vegan preaching though as it won't work on me. You do what you believe in and I'll do what I believe in.

[@thijssmudde]

@@eoincasey5461 except you pay for animal abuse in your way of doing things and I dont. Thanks for calling me a nazi, I'm just doing the right thing. You actually pay for animals to be put into gas chambers, who is the real nazi?

[@eoincasey5461]

@@thijssmudde Lol. You Vegans can't help yourself. You think you are doing the right thing, good for you. But because you think you are doing the right thing does not mean you are. You believe and eat what you want and I'll do the same. That's the problem with you Vegans you can't just be vegan and mind your own business, you have to go preaching to everyone how you are right and how everyone else is wrong. As the saying goes,How will you know someone is Vegan....They will tell you.

[@thijssmudde]

@@eoincasey5461 makes no sense what you're saying, because you started commenting about eating dead animals on this awesome video of Sage. The same can be said about meat-eaters. How do you know someone is eating meat? Don't worry they will tell you and shove it in your face.