To stick to a low carbohydrate diet, I maintain my macro-nutrient goals at 55% fat, 25% carbohydrate, 20% protein as a percentage of my total calorie intake.
For the first couple of weeks of base training I will try to stick to 10% carbohydrate, with 70% fat to stimulate fat-burning.
With a couple of months before racing i’ll start paying closer attention to these numbers and my total calorie information in order to hit a target race-weight. At other times of the year I don’t mind being over my race-weight, it’s too draining to worry about calories all year round! I make sure I always enjoy my food.
Breakfast Smoothie: 56% fat, 22% carbohydrate, 22% protein
- 1 Banana – for good carbohydrates and potassium
- Frozen Raspberries – 60g – for low GI carbohydrate & vitamin C
- Kale – 40g – for Vitamin A, C, and phytonutrients
- Coconut Oil – 1 teaspoon – for essential fats
- Almonds – 20g – for good fats and iron
- Eggs – 4 – for great fats and protein
- Double cream – 1 tablespoon – for saturated fat
- Yoghurt – 2 tablespoons – to taste and thicken
- Top up with water
Beetroot Smoothie – several hours before a hard workout – 40% fat, 40% carbohydrate, 20% protein
- 1 banana
- Frozen blueberries – 60g
- Spinach – 40g
- Eggs – 3
- Beetroot – 150g
- Double cream – 10ml (1 tablespoon)