Skip to content

What I Eat In A Day – David Rother Pro Triathlete

what triathlete eats in a day food diary

In triathlon, with all the long or intensive sessions every day (or sometimes both), it can be a challenge to give the body everything it needs. I've been on a plant-based diet for over a year now and it works perfectly for me. At the moment, with 20 to 35 hours of training every week, I need more than 4,000 calories every day.

Here's what a full day of eating looks like for me.

Morning

I start the day with a workout before breakfast. I live by the slogan "earn your breakfast". At the moment, as it's cold and dark until 9am or even 10am here in Germany, I like to go for an early swim with an Espresso and nothing else.

What I use for fuel during my workout depends on the type of session. If it's endurance or technique-based, I'll take a bottle of BCAA drink to the pool in order to protect my muscles. If it's a hard workout, for example speed work, I'll go with a carb-loaded drink and use that from halfway through the session and sip on it on the way home in the car.

Once I'm back home, I'll usually go for porridge, made with almond milk and a banana. It has everything I need: carbs, protein, calories and it's warm which is nice after a swim on a cold day.

healthy breakfast fruit porridge oats

Lunch

Usually, a bike session will be next on the agenda. So, after my porridge, I'll take a break of an hour or two before I get on the bike. Again, nutrition depends: if it's a long endurance ride, I'll go with mostly water and electrolytes. If it's a hard workout, I'll take my race drink on the bike in order to be able to keep pushing hard watts.

After the ride, I always have the same: banana, crushed ice, peanut butter, vegan protein powder, almond milk, sprouted seeds, maybe some frozen berries, and some more fruit if I feel the need. This is the perfect fuel as it helps my immune system to stabilize again and it boosts my protein for the day.

oats chia seeds banana peanut butter

Afternoon

I'll take another break then it's time for a run. If the run is slow for recovery and/or technique, I'll not eat anything and will have some water about 45 minutes before I go.

If it's a hard run, such as intervals, I'll try to get some carbs in. This might be in the form of (yet another) ripe banana with waffles and chocolate cream. I eat what I feel my body needs at the time.

healthy breakfast chocolate oats banana athlete nutrition

Evening

After my run, I'll drink some water and maybe take some Gluatmin or BCAA again until it's time for dinner. Dinner is mainly vegetables - anything you can imagine, heated in whatever way is easiest. I'll have a base of carbs, such as rice, quinoa or wholewheat pasta. Added to that, I'll have fat such as an avocado, nuts, or seeds.

healthy dinner falafel cous cous carbs fat protein diet nutrition

1 or 2 hours after that, I sometimes feel the need to eat before going to bed. This could be some sort of soy yogurt with a few nuts and cacao nibs. I've found that for myself, if my body is crying out for something, I get it and have it!


Related Posts

How To Get Enough Protein As A Vegan

How To Get Enough Protein As A Vegan

One of the big issues for highly active vegans and vegetarians is how to get enough protein. The recommended daily intake of protein is 45g per day for women and 56g for men, with this rising to 1....
Read More
Is Stress Making You Fat? | How To Stop Stress Eating

Is Stress Making You Fat? | How To Stop Stress Eating

We look at how stress and nutrition are related, how stress can lead to over (or under) eating, the serious health issues you could develop due to prolonged stress, and how in turn your diet can po...
Read More
What Happens When You Consume Too Much Protein?

What Happens When You Consume Too Much Protein?

For most people, eating enough protein per day can be a struggle. But what about eating too much protein? Is there such a thing? What happens when you consume too much protein? Can you have too muc...
Read More

Popular Sundried Products

Close
Product Image
Someone recently bought a ([time] minutes ago, from [location])
Close
Newsletter Sign-up
Receive early access, wishlist on discount and more. Your privacy is our policy.
Close
Login

Recently Viewed

Recently Viewed Products
Back To Top
Close
Edit Option
Close
Notify Me
Close
is added to your shopping cart.
Close
Compare
Product SKU Rating Description Collection Availability Product Type Other Details
Close
Close
Close
whatsapp-account-image

Before you leave...

Take 30% off your first order

30% off

Enter the code below at checkout to get 30% off your first order

SUNDRIED30

Continue Shopping
Recommended 6
x
x