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.

Recipes:

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)
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