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

Рет қаралды 9,349

Күн бұрын

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
Subscribe to the channel for more weekly adventure / training / mindset / nutrition content to help you smash your goals coming your way
#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
🌱 Use code ⬇️
DELO5 on www.koro-shop.it/
at check out for a discount on your first order
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
Get one month free registering with ⬇️
www.epidemicsound.com/referra...
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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:
patrick@patrickdelorenzi.com
Peace ✌️
-----------------------------
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!

Пікірлер: 75

@tomasdalponte733 3 жыл бұрын

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 3 жыл бұрын

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

@nca4929 3 жыл бұрын

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 2 жыл бұрын

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

@oscar6938 3 жыл бұрын

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

@PatrickDelorenzi 3 жыл бұрын

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

@PatrickDelorenzi Ай бұрын

Still waiting lol

@houseboatkitchen6907 3 жыл бұрын

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 3 жыл бұрын

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

@adamredford6799 3 жыл бұрын

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

@PatrickDelorenzi 3 жыл бұрын

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

@gerardocg3532 3 жыл бұрын

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

@PatrickDelorenzi 3 жыл бұрын

Hey Gerardo! Thank you so much 🕯

@tomasdalponte733 3 жыл бұрын

Vamos todavía! Alguien más que habla español Saludos desde Argentina

@rosiebangs7750 Ай бұрын

Awesome videography at the start 👌

@PatrickDelorenzi Ай бұрын

Thank you Rosie!

@PartTimeTriathlete 3 жыл бұрын

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 3 жыл бұрын

Thank you John! Love your vids ✌️

@weisscoaching 3 жыл бұрын

great video with explanation ;)

@PatrickDelorenzi 3 жыл бұрын

Thank you Daniel! Appreciate it

@WellnessWithBrina 3 жыл бұрын

plant power ! 🌱

@PatrickDelorenzi 3 жыл бұрын

The Best! Thank you brini

@thebarbermitch Жыл бұрын

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 Жыл бұрын

Awesome bro! Keep us updated on the progress 🔥

@PatrickDelorenzi Жыл бұрын

I answered the question in this vid kzfaq.info/get/bejne/g5-jfNKcm529hGg.html

@BabaDeyTri 3 жыл бұрын

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

@PatrickDelorenzi 3 жыл бұрын

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

@SugarGotAlongway2catchme 3 жыл бұрын

Loved the video. Are you raw til 4?

@PatrickDelorenzi 3 жыл бұрын

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

@SugarGotAlongway2catchme 3 жыл бұрын

@@PatrickDelorenzi nice!

@federungreat2206 2 ай бұрын

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 2 ай бұрын

Ciao! Si vado a sensazione 😃

@sicbul 2 жыл бұрын

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 жыл бұрын

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 2 жыл бұрын

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

@PatrickDelorenzi 2 жыл бұрын

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 kzfaq.info/get/bejne/jZiFa8V8qsCwmI0.html

@sicbul 2 жыл бұрын

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

@veronicacapra8352 Жыл бұрын

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 Жыл бұрын

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 Жыл бұрын

@@PatrickDelorenziThank you Patrick!

@veronicacapra8352 Жыл бұрын

@@PatrickDelorenzi What type of sugar do you have?

@PatrickDelorenzi Жыл бұрын

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

@veronicacapra8352 Жыл бұрын

@@PatrickDelorenzi Great! thank you!

@veganpizzarider9166 3 жыл бұрын

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 3 жыл бұрын

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 3 жыл бұрын

@@PatrickDelorenzi thanks man

@veganpizzarider9166 3 жыл бұрын

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

@PatrickDelorenzi 3 жыл бұрын

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 3 жыл бұрын

@@PatrickDelorenzi right right awesome thank you

@veganpizzarider9166 3 жыл бұрын

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

@themysteriouscow Жыл бұрын

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

@PatrickDelorenzi Жыл бұрын

ahah wym "Little"? 🤣

@themysteriouscow Жыл бұрын

@@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 Жыл бұрын

Ahha I (almost) always eat fruit for breakfast

@marvingiehl 6 ай бұрын

Do you use white sugar?

@PatrickDelorenzi 6 ай бұрын

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

@marvingiehl 6 ай бұрын

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

@marvingiehl 6 ай бұрын

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

@charliegalliher Ай бұрын

What about B12?

@PatrickDelorenzi Ай бұрын

I really need to make an update to this vid; At the moment I take sublingual b12 every day Other modifications I have made more for performance than health are: - essential amino acids 3x day - vitamin d3+k2 in the morning (sublingual)

@charliegalliher Ай бұрын

@@PatrickDelorenzi A relief... I don't worry about amino acids since I can get them in many foods and they hang out in your body for up to three days. I am also taking iron as I appear to have over-trained and have become anemic... Thanks to Dylan Johnson's video on plant based diets. I like the idea of regular blood testing since I'm 66 now and it seems I need to stay more on top of things...

@vasundras4746 10 ай бұрын

Are you still vegan? With the sub 10 Ironman?

@PatrickDelorenzi 10 ай бұрын

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

@vasundras4746 10 ай бұрын

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

@pota1 3 жыл бұрын

primo

@PatrickDelorenzi 3 жыл бұрын

Boss!

@pota1 3 жыл бұрын

@@PatrickDelorenzi dovresti fare i video in italiano

@PatrickDelorenzi 3 жыл бұрын

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 3 жыл бұрын

@@PatrickDelorenzi immaginavo, ottimo video comunque