"Raw vegans will dominate the future of
athletics." ~Richard Gambino
My diet is 100% plant-based
consists of whole and uncooked raw foods that are nutrient dense and
full of natural live enzymes, anti-oxidants and have strong
anti-inflammatory/anti-aging properties. Nutrition breaks down into 6 or
7 feedings during the day; 3 medium sized meals and 3-4 large snacks. I am asked
often how many calories I eat: I don't count calories
but take in approx. 4500 - 5000 cals a day. A typical day's food intake
is posted below. I also use a juicer and make my own fresh fruit/vegetable juice
3-4 times a week,
as well I make my own energy bars and sports drink. Recipes for these are
all posted below. My goal is to create and design
raw, plant-based nutrition programs for Olympic calibre swimmers; I am
currently the test subject.
Training - July 2012
"I simply would not be able to maintain my
training volume, intensity, or race targets without following a raw plant-based
diet." ~Todd Cameron
I highly recommend the books THE
THRIVE DIET (2007) and WHOLE FOODS TO THRIVE (2011) by Brendan Brazier,
professional Ironman triathlete and creator of Vega. These are an
absolute must-read for performance athletes, or anyone seeking peak
health and energy, I could not recommend them more. THE WORLD PEACE DIET (2005) by Dr Will
Tuttle, PhD. This book has not only forever changed how I look at what
is (and is not) food, but my
entire life. THE CHINA STUDY (2006) by T. Colin Campbell, PhD also needs to
by read by every human on the planet. ASAP.
Here are the best of the best - I structure all of my meals around these
Vegetable greens (celery, cucumber, bell pepper, zucchini, broccoli)
Leafy greens (spinach, kale, arugula, Swiss chard, romaine)
Sprouts (alfalfa, quinoa, broccoli)
Legumes (kidney, black, chickpeas)
Grains (oats, buckwheat, amaranth, spelt)
Squash (pumpkin, butternut, spaghetti)
Roots (sweet potato, yam, carrot, beet, turmeric)
Berries (blue, black, straw, rasp)
Melon (cantaloupe, honeydew, watermelon)
Citrus (lemons, limes, oranges)
Fruits (apple, pear, cherries, kiwi, peach, grape, pomegranate,
tomatoes. dried: figs, dates, prunes)
Tropical (banana, papaya, mango, pineapple, durian, jackfruit, star fruit, dragon fruit)
Nuts (walnuts, almonds, pecans, macadamia)
Seeds (ground flax, hemp hearts, chia, sunflower, sesame, pumpkin)
Oils (coconut, hemp, flax, olive, walnut)
Agave Nectar/Maple Syrup
Dark Chocolate (90%)
Vega EFA Oil Blend
B12 1000mcg (methylcobalamin sublingual)
Greens (chlorella, blue/green algae, Hawaiian spirulina)
TYPICAL DAILY MEAL PLAN
This is basically very close to what I eat every day,
it's actually incredibly simple and each meal takes just minutes to make
and clean up.
#1: Breakfast - oats, hemp protein,
ground flax seed, cinnamon, greens, papaya, pineapple, kiwi,
hemp milk, agave nectar.
SWIM - During: Datorade
or Vega Sport. Post: Power Shark Bite.
#2: Lunch - smoothie;
coconut water, blueberries,
banana, pineapple, ginger, natural peanut butter, hemp protein, cinnamon,
#3: Afternoon Snack - 70-90% dark chocolate, nuts, prunes/figs.
#4: Dinner - big salad of mixed greens; spinach, arugula,
alfalfa sprouts, cucumber, green pepper, avocado, tomato, ground sesame
seeds, sunflower seeds, Vega EFA oil.
#5: Evening Snack - fresh
fruit; papaya, pineapple, every second night I make juice, and I am
still addicted to popcorn...I make it stovetop with coconut oil and a
very light dash of sea salt.
#6: Pre-Bed Snack - Nuts,
banana, almond/peanut butter, cherries.
POWER SHARK BITES!
Custom designed energy/recovery bars with perfectly balanced
nutrition for pre or post-training & races:
-1 cup black cherry juice,
pineapple, blueberries, ginger, Greens, natural peanut butter, hemp protein, cinnamon.
-1 cup coconut water, banana,
papaya, 5 dates, 1" chunk ginger, Greens, 2 tbsp natural peanut butter,
hemp protein, maple syrup, cinnamon.
-1 cup hemp milk, banana,
blueberries, ginger, 2 tbsp almond butter, hemp protein, agave nectar, cinnamon.
-1 cup coconut water, hemp protein, 12 large fresh
pitted cherries, 1 banana, 1/2 cup frozen blueberries, 2 tbsp natural
peanut butter, 1" chunk ginger, cinnamon.
-3 carrots, 2 apples, 4 celery, 1/2 bell pepper, 1 pomegranate.
-1/2 pineapple, 3 oranges, 1" chunk ginger.
-1 apple, 3 celery, 2 carrots, bunch kale, 3 beets.
-3 apples, 1 lemon, 1 orange, 4 celery, bunch cilantro, 1 clove garlic,
1" chunk ginger.
-1/2 pineapple, 1/2 papaya, 1/2 lemon, 1/2 lime.
Chlorine Detox Zinger
-2 apples, 1/2 lemon, 1" chunk ginger, 2 beets, bunch cilantro.
Ultimate NRG Booster
-1 apple, 1 lemon, 1/2 mango, 10 strawberries, 1 pear.
1 zucchini, 1 head broccoli, 1 clove garlic, 1 cucumber.
FAST - FOR THE SHARKS
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