WHAT I EAT IN A DAY (& WHY) | plant based / vegan ironman age group triathlon training nutrition

In this video I do my best to share what I eat in a day of average work / training, also digging deep in the why and how I make some choices after some years of experimenting! Main focus of the day is breakfast and fructose's purpose/utilization by our bodies.
Hope you find this vid useful in some way shape or form, I cannot put in words how much these choices impacted my life and the benefits they provided : )
00:00 intro
00:50 Breakfast
01:06 Why plant based
01:32 Lightning fast recovery
01:49 Fruit, Fructose, GI factor, Blood sugar
02:18 Whole Foods & micronutrients
02:48 Supplements: Maca & Vitamin D
03:24 How much energy in 1 piece of fruit?
03:57 Fiber
04:09 Fruit bowl
04:40 Liver glycogen and our brain
04:56 Maca
05:21 Work
05:55 Snacks
06:07 Training
06:38 Current training volume
07:01 ride
08:00 Recovery: Protein, Carbohydrate, Glycogen
09:10 Bomb recovery Bowl
09:26 Carbohydrate to Protein ratio for max recovery
10:17 Grocery shopping
10:34 Dinner
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#ironmantriathlon​ #plantbasedathlete​ #ironmantraining​
One major key thing I figured out along the way is: The fourth discipline of Ironman, Nutrition! Hard training requires a lot of fuel. Some of my nutrition staples that help me reach a great quality of life, go on adventures, and reach my finish lines strong I get at Koro Shop
They have bulk items such as quinoa, buckwheat and amaranth, super powerful pseudocereals perfect for the demands of athletes
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Everything is high quality, and at very competitive prices!
My triathlon gear:
Garmin 945 watch amzn.to/3769tOL​
Form swim goggles amzn.to/3nUqBxL​
Basic goggles amzn.to/3l8cnrb​
Underwater mp3 player amzn.to/3pVcxpP​
Zone3 swim shorts amzn.to/2JaMwSt​
Huub basic jammers amzn.to/3l44GCy​
2xu cap amzn.to/33fk5Kg​
PPRTeam Ale Cycling kit www.pprworld.it
DMT Kr1 cycling shoes amzn.to/3fwHwUc​
Stages Powermeter bit.ly/3gNusKR​
Cycling helmet amzn.to/3mgN6wk​
Small water bottles amzn.to/3mato5K​
Big water bottles amzn.to/364rBt8​
Wetsuit amzn.to/375AKAZ​
Nutrition
My favorite Koro Shop snack amzn.to/363kUYv​
Soundtrack:
www.epidemicsound.com
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About me
My name is Patrick Delorenzi and I am passionate videographer and endurance athlete.
I believe in fueling ourselves with nutrient rich foods, and filling our days with endurance training and racing, as a way to discover our deeper purpose in life, practice self realization, and advance out life.
My goal is to use film as a means to spread meaningful stories about extraordinary athletes and people from the globe.
If you love tips, reviews about ironman / trail running / adventure / unconventional lifestyles, subscribe to the channel to keep up with new vids!
Peace ✌️
Patrick Delorenzi
To check out daily adventure, training and nutrition pics:
INSTAGRAM: / patrickdelo​. .
Let's connect on Strava!
STRAVA: / strava
______________
© Patrick Delorenzi, 2020
Instagram: @patrickdelorenzi
Facebook: @patrickdelorenzi
www.patrickdelorenzi.com/​
For business enquiries shoot me an email at:
[e-mail]
Peace ✌️
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Privacy policy and Full disclosure:
°Patrick Delorenzi is a participant in the Amazon Services Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com
°If you purchase something from our affiliate links will get a small commission with no extra cost to you. This makes it possible for me to make more videos. Thank you!

[@tomasdalponte733]

Great video! I'm not plant based, but always talk to people the importance of carbs. When I try keto, the 23rd day I fainted and my easy running pace slowed from 5:50 min/km to 7:30 min/km. After that, I eat a whole pizza, 2 bananas and a sport drink. The next day my easy running pace was 5:45 min/km. So yes, carbs baby!

[@PatrickDelorenzi]

Ahhahahah that is an insane story!! Pizza - The fuel of CHAMPIONS 🔥

[@oscar6938]

Just saying that i'm here before this channel blows up in 6-8 months

[@PatrickDelorenzi]

Hahah Oscar thanks you! Made my day - and motivated me to crank out the vids I have here in the hard drives 🔥🔥

[@adamredford6799]

Great tips Patrick. I will sure implement them into my diet 🤟

[@PatrickDelorenzi]

Thank you Adam! I found they had a great benefit in my day to day life, hope they give you some benefits too!

[@nca4929]

Ciao Patrick, glad I've found your channel! fellow vegan athlete here :) I recently started switching my training from martial arts and Olympic weightlifting to triathlon and I'm so glad I've made this change. I love the variety of training so many disciplines during the week. Thank you for sharing all this info and I look forward to seeing more of your content!

[@PatrickDelorenzi]

Hey! Thnak you for the kind words, plant based is awesome! I found rcovery to be way quicker than before : : )) Triathlon also i so much fun, also because it can get you fit for so many other things like hiking etc

[@houseboatkitchen6907]

Well done Patrick. After reading ‘Finding Ultra’ I moved into a plant based diet as well. TBH I do cheat once in a while (very rarely) 😀. Your video inspired me to go back to stricter plant based diet. I absolutely agree with all the benefits. My running and cycling game improved quite a bit over the past year. Even ran my first marathon. Plant based diet works! Thank you for documenting your experience.

[@PatrickDelorenzi]

Hey Prince!! Finding Ultra is an incredible read - I think cheating is ok, if I am cycling and bonking, and the only thing I can find is a gasa station, anything works to get me home! Stoked you saw athletic benefits, I really believe in this and felt first hand how performance improved : )) Thank you for taking the time to watch the video, appreciate it

[@gerardocg3532]

Grande Patrick! Greetings from Spain, keep up the good content and grind.

[@PatrickDelorenzi]

Hey Gerardo! Thank you so much 🕯

[@tomasdalponte733]

Vamos todavía! Alguien más que habla español Saludos desde Argentina

[@weisscoaching]

great video with explanation ;)

[@PatrickDelorenzi]

Thank you Daniel! Appreciate it

[@PartTimeTriathlete]

All that food looks sooo good and just the kind of things I try to eat - great to have so much information to back it all up for people new to a vegan diet - John

[@PatrickDelorenzi]

Thank you John! Love your vids ✌️

[@thebarbermitch]

loving your content patrick. ive been vegan for 5 years. recently got into endurance sports having completed 2 13.1 races and a 26.2. Im currently training for my first 70.3 that will take place in september. Im just curious what your macro percentages are (roughly) when you are in training. I have about 30 lbs to lose. would like to implement your strategies. thanks

[@PatrickDelorenzi]

Awesome bro! Keep us updated on the progress 🔥

[@PatrickDelorenzi]

I answered the question in this vid kzbin.info/www/bejne/g2rWeqKha5yMipY

[@WellnessWithBrina]

plant power ! 🌱

[@PatrickDelorenzi]

The Best! Thank you brini

[@BabaDeyTri]

Is that an E-117 Tri bike? I'm thinking about getting one. How do you like it?

[@PatrickDelorenzi]

Hi, yes! Love it, full video of the build and why i chose it coming ASAP! Already filmed it, just need to edit it. the cockpit is extremely customizable

[@federungreat2206]

Ciao Patrick, arrivo un po' rtardi su questo video, ma la materia mi ha incuriosito ultimamente. Piano piano sto cercando di eliminare le proteine di origine animale, anche se il grana e le uova(categoria 0), le prendo ancora. Come ti regoli con le quantità di cibo in generale? Vai a sensazione? Grazie

[@PatrickDelorenzi]

Ciao! Si vado a sensazione 😃

[@sicbul]

Hi Patrick what do you eat the night before the race and how you are fueling during the race? I’m doing my full international triathlon and sometimes my GI got disturbed and it’s uncomfortable running with lots of fiber

[@PatrickDelorenzi]

2-3 days before the race I drop all fiber including fruits. I learned this from a top pro kona athlete. I basically eat rice, with soy sauce, or pasta, or corn flakes with rice milk and sugar (but the next race I do I will stick to white rice). The night before the race last time I had pasta with tomato sauce, no oil, but before the next race I will do white rice with a little soy sauce and that’s it

[@PatrickDelorenzi]

Join the discord chat to see what other people are doing as well discord.gg/xbpsSCwB

[@PatrickDelorenzi]

I think here I talk about what I ate the night before more in depth My First IRONMAN Triathlon - Tallinn 2020 - Race Recap, Experience, Gear, Nutrition, How To + Fails kzbin.info/www/bejne/jWO4aZWBer9_nrs

[@sicbul]

Awesome, Thank you for the tips, I will check your other video as well. Good luck with your IM

[@veronicacapra8352]

Hi! What do you have for breakfast on a race day? I have porridge and banana everyday but I hear its not recommended to have fibre on race day, so I have my first half ironman coming up and still not sure about what my breakfast should be...

[@PatrickDelorenzi]

Hi! Definitely no fiber in the 2 days leading up, and the morning of i eat cornflakes with rice milk and sugar, + 100g sugar water on the way to the start. Good luck and crush it!

[@veronicacapra8352]

@@PatrickDelorenziThank you Patrick!

[@veronicacapra8352]

@@PatrickDelorenzi What type of sugar do you have?

[@PatrickDelorenzi]

Usually Panela but just because it’s the tastiest, Amy sugar will do. Try some varieties out and see which one you prefer 💫

[@veronicacapra8352]

@@PatrickDelorenzi Great! thank you!

[@LeanOnFruits]

Loved the video. Are you raw til 4?

[@PatrickDelorenzi]

Yes kinda! I follow what my body wants to eat, and usually it's fruit for breakfast, and then durin the day it can be either cooked on fruit, depending on if im in cold climates or hot

[@LeanOnFruits]

@@PatrickDelorenzi nice!

[@veganpizzarider9166]

Nice lifestyle u vegan minimalists have :) U talk a lot about sugar in the blood. Im used to eat/drink quite a lot of sugar and juices.. i wonder if thats a problem and maybe if theres a way to physically notice u have elevated blood sugar

[@PatrickDelorenzi]

Dude thanks! I know you are young and active and are living the HCLF life, so for you it is NO PROBLEM at all. I personally eat sugar as I show in the vid, the thing is in the morning and throughout the day i prefer fruit because it gives me sustained energy for some hours! The way to notice if you have.a big spike is you feel mega high energy 1 moment and then after a while you feel super drained and exausted - it's not wrong, but I just prefer fruit and bananas!

[@veganpizzarider9166]

@@PatrickDelorenzi thanks man

[@marvingiehl]

Do you use white sugar?

[@PatrickDelorenzi]

Hi! Yes sometimes, but I prefer the taste of Panela sugar; nutritionally they are identical though to white sugar will be just fine

[@marvingiehl]

@@PatrickDelorenzi nice, thanks for your reply. :) Just followed you on strava aswell. CTFU 🎉

[@marvingiehl]

@@PatrickDelorenzi gotcha, thanks for the quick reply :) by the way, what is your current weight and size (bmi)?

[@themysteriouscow]

Man, I couldn’t eat that little even if I didn’t do any training. How do you do that?!

[@PatrickDelorenzi]

ahah wym "Little"? 🤣

[@themysteriouscow]

@@PatrickDelorenzi to be fair, I didn't realise that you're actually getting a decent amount of calories in. But still... Apples for breakfast!!! 🤯🤯🤯

[@PatrickDelorenzi]

Ahha I (almost) always eat fruit for breakfast

[@veganpizzarider9166]

And about proteins.. durian rider doesn't talk about that. So whats the deal? He says that carbs are the best for recovery..

[@PatrickDelorenzi]

I believe so also. I actually believe that the whole food deliveres all the carbs and protein you need in one single complete package, and in the correct ratios! Like whole grain pasta - 66g carb and 14g protein, with 2,5G fat. That is like the perfect ratio! Fruit has protein, everything has protein. And I also do believe that when you are mega training, and feel like you have been run over by a bus from the big load, the fastest way to recover both mood and physiology is corn flakes, rice milk and sugar. Tried it many times and it works awesome

[@veganpizzarider9166]

@@PatrickDelorenzi right right awesome thank you

[@veganpizzarider9166]

@@PatrickDelorenzi i dont do as often as i will but yeah when I do cornflakes some veg milk water sugar i do feel incredible

[@vasundras4746]

Are you still vegan? With the sub 10 Ironman?

[@PatrickDelorenzi]

Hi! Yes, coming into 5+ years vegan 🌱 this year

[@vasundras4746]

You made my day! ❤ thank you. It’s hard to stay the course and you’re an inspiration.

[@mindably]

This doesn’t seem like enough food!

[@PatrickDelorenzi]

2700 cal total with 700 burned on the bike, i'd say it's spot on 😺

[@pota1]

primo

[@PatrickDelorenzi]

Boss!

[@pota1]

@@PatrickDelorenzi dovresti fare i video in italiano

[@PatrickDelorenzi]

Hey Roberto! Grazie del commento - facendo i video in inglese ogni singola persona del pianeta può usufruire delle info condivise, conta che il 48% delle views del canale viene dall’America! Dovrei fare un secondo canale appena ho tempo ⏱, grazie del feedback

[@pota1]

@@PatrickDelorenzi immaginavo, ottimo video comunque

[@dtoxrow]

Orgoglio torinese

[@PatrickDelorenzi]

Hahha

[@desmomotodesmomoto2033]

What a joke.

[@PatrickDelorenzi]

Why?