October 14th to December 4th
Foods to Eat:
- Vegetables: Spinach, avocado, etc.
- Protein: Salmon, eggs, chicken, steak, etc.
- Fruits: Berries, apples, citrus, etc.
- Dairy: Greek yogurt, cottage cheese, etc.
- Complex Carbs: Oats, wild rice, whole wheat, etc.
- Simple Carb: Sandwich wraps.
Foods to Avoid:
- Refined Carbohydrates: White bread, pasta, white potatoes, flour.
- Sugar: In all forms.
- Deep-Fried Foods.
- Soda.
Exceptions:
- Intuitive Eating: Allowed around intense or long runs to support recovery. The focus should be on purposeful eating to replenish energy, not indulgence.
- Recovery and Reward Foods: After intense speed sessions or long runs (10+ miles), a burrito and a small froyo (6 oz max) are explicitly permitted.
- Traveling: Relax restrictions but choose healthier options. Healthy bread (e.g., Subway) and diet soda are acceptable.
- Adventuring: Restrictions can be relaxed.
- Cheat Days: 5 cheat days to use at my discretion.
Changes from the Previous Version:
- Healthy breads and wraps are now allowed.
- White potatoes have been removed due to their high glycemic index.
- Intuitive eating is permitted to stabilize energy and aid recovery (focused on nutrition, not indulgence).
- Diet restrictions end on December 4th, when I travel to Australia.
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From July 3rd to December 5th (OLD VERSION)
Foods to eat:
- Vegetables
- Meat
- Greek yogurt and fruit
- Low glycemic fruit (apples, berries, cherries, plums, pears)
Foods not to eat:
- Starchy carbs
- Sugar
- Soda
Foods to eat sparingly:
- Wild rice
- Shredded wheat
- Beans
- Wraps
Recovery foods (90 min workouts / 10 miles):
- Burrito
- Rice
Exceptions:
- July 4th and 5th: Eat whatever you want.
- July 13th Dinner: Eat whatever you want.
- Havasupai Trip: Relax dietary conditions (aim for a calorie deficit).
- Races Over 6 Miles: Eat freely for preparation and recovery.
- Races Under 6 Miles: Relax dietary conditions 3 hours before and after.
- Traveling: Can relax on the restrictions (but choose healthier options). Healthy bread is fine (Subway) and diet soda is fine.
- Adventuring: Can relax on the restrictions.
- Cheat Days: Ten cheat days to use at your discretion.