Seawall100 2013 Nutrition Notes

For all those nutrition nerds out there, this was my strategy for the Seawall 100. In general my diet is pretty good. I avoid sugar, wheat, large amounts of high meg6 rich vegetable oil. I stick to identifiable real foods and avoid processed / junk foods. 

10 days before I bumped up the fat intake to get the body used to keto burning efficiently. 2 days before, I added more quality carbs (such as beer - beer is a quality carb right?) to top up the glycogen tanks. So the hope was that I would be good at burning both body fat and glucose....

On run day, I woke up with a bulletproof coffee. Followed with a good serving of bone broth and white rice a little later. Made sure I drank a reasonably amount of water the day before and run day early.

About 1.5 hours into the run, got mildly hungry so started taking slugs of my new recipe run smoothy. I call it "Mike's Midnight Madness Race Fuel" as the recipe popped into my head in the middle of the night. First of all, this recipe is based largely on Ben Greenfield's Ketogenic Kale Shake http://www.youtube.com/watch?v=x0cSlmwsFwY . So thanks Ben. 

1 can coconut milk (organic BPA free)

dash of apple cider vinegar

2 TBS chia

level TSP sea salt

3 level TBS goat whey protein

2 TBS MCT oil

1 TSP turmeric

1/2 TSP cinnamon

1 large cup home pressed beetroot juice (no pulp)

3 brazil nuts

1 large cup cooked white rice

Put all this in a blender and process till smooth. If necessary, ad water so its not too thick. I made this the day before and fridged it overnight. 

The theory behind this shake is that it does provide quality carbs to replenish glycogen, but no simple sugars to trigger massive insulin ups and downs. It also provides plenty of easily digestible keto precursors to keep the body fat burning engine humming. I figure it was good for about 1500 calories. 

I did not ad electrolytes to my drinking water. The sea salt did the business. 

A note of caution, this recipe may not work for everyone. It takes time to keto adapt and MCT and coconut oil should be introduced SLOWLY to avoid embarrassing race day digestive issues!

After the run I took some fish oil capsules, turmeric capsules and a magnesium tab to aid recovery. 

Took a stroll in the evening to keep things moving. Worked the next day which was probably a good thing. I have an active job so again I kept moving. 5 days out and now the only remaining trace of soreness is in my forearms / elbows?? Not sure why this would be. Any ideas?