![]() ![]() The keto diet may also have neuroprotective effects and help improve cognitive function in people with Alzheimer’s disease, though more research is needed ( 3, 4). Some research suggests that adopting this low carb, high fat diet may promote fat loss and improve glycemic control in people with type 2 diabetes ( 1, 2). ![]() The keto diet has become one of the most popular methods worldwide among people trying to lose weight and improve their health. It’s important to note that I do not overdo it with the protein – I have found through years of experimentation that we just don’t need as much as we think.If you find yourself in a conversation about dieting or weight loss, chances are you’ll hear about the ketogenic, or keto, diet. For this I prefer 22 Days Nutrition as it is organic (rare in the protein powder/supplements world). #Rich roll meal planner plus#Within the first hour post workout, it’s another big green smoothie, similar to the morning version with lots of greens with an added focus on fruits like bananas (3-4), berries and citrus, plus one scoop of plant-based protein powder. Upon conclusion of a training session, I immediately rehydrate with water and coconut water. During long running workouts, coconut water, water, electrolyte tablets, dates and Perpetum get me through.įor swimming workouts, I stick to simply hydrating with water or coconut water. In addition, the foods I eat are so nutritionally dense that I am getting all the nutrients, micronutrients, phytonutrients, minerals and vitamins I need.ĭuring long cycling workouts, I drink coconut water and feed on bananas, dates, almond butter and sweet potatoes. Therefore, the long rides and runs don’t take the toll people think, so my appetite isn’t as voracious as one might believe. Over time, my body has acclimated to the training load, becoming very efficient. One thing that might surprise people is that I actually don’t eat as much as people might think. I eat a large dinner, usually a recipe Julie prepares from our book, The Plantpower Way – veggie burritos, vegan lasagna, enchiladas, a huge bowl of rice and quinoa with black beans, guacamole and hot sauce are typical fare. If I am really hungry, some rice or quinoa with lentils hits the spot. A big salad with steamed or blackened veggies with balsamic dressing usually does the trick, supplemented by snacking and grazing throughout the day on fruits (bananas and dates) and nuts like raw almonds, walnuts and Brazil nuts. For the super long sessions, I pack one water bottle with 900 calories of Perpetum, a maltodextrin-based, low glycemic liquid carbohydrate drink. If I am extra hungry in the morning, I will add a bowl of cold quinoa with blueberries, almond milk and chia seeds and/or some gluten-free toast with almond butter. ![]() The only caveat is the occasional fasting workout where after my morning liter of water I enjoy 1 cup of strong coffee and then just head out to train, refraining from food until after my morning session. Typically this is more than enough to get me out the door for my first training session of the day. My green smoothie recipe varies considerably, but it generally includes dark leafy greens like kale, spinach and chard 1 beet plus beet greens 1-2 bananas ½ cup of blackberries or blueberries coconut water 1 tablespoon each of chia seeds, hemp seeds and ground flax seeds, maca powder, spirulina powder and acai powder. I generally begin each day with at least a liter of room temperature water with a few ounces of apple cider vinegar, followed by a green smoothie prepared in the Vitamix, our super high powered blender. Below, find out what a vegan athlete like Rich eats daily. You may have caught us crushing on his wellnessy wife, Julie Piatt, earlier this year (whose new vegan cheese cookbook is also a must read). Now considered one of the fittest men on the plant, Rich is proof that transformation comes down to the day-to-day. He made a dramatic lifestyle change, adopting a vegan diet and then competing in an Ultraman competition later that year. ![]() On the edge of his 40th birthday, Rich found himself overweight and winded from climbing the stairs in his own home. For super-athlete, vegan author and popular podcast host Rich Roll, clean eating was the catalyst to a totally revamped life. ![]()
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