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TRIATHLON DIET: what I eat in a day 2018 EDITION

– Morning, Trainiacs. Today is gonna be a day in the life of Triathlon Taren eating, 2018 edition. Let’s do it. It’s still just 6:30, so we
gotta be a little bit quiet for NTK, okay? Shh. (exciting dance music) Shh. (exciting dance music) Alright, Trainiacs. So most mornings, I like to start off, very first thing, I get up
and I crush about 16 ounces of water, and then I go about a little bit of puttering around. I was up around 5:30. 6:30 now, so by the time
I’m ready to start eating, I will usually start off with something that’s easier on the stomach
and lighter and fat-based. So right now, we’re gonna show you how to make the vegan Four
Sigmatic cordyceps coffee. So I’ve done this before but
it’s a little bit updated. We start with somewhere
around a cup to two cups of rice milk, cashew milk, almond milk, really any milk besides actual milk. Then I take Four Sigmatic
mushroom cordyceps coffee or just their regular coffee. By the way, you can go to
foursigmatic.com/triathlontaren and get 15% off. Much less caffeine, same amount of energy, less gut rot, tastes like coffee. And then I start adding
all of the special add-ons. We do a collagen for joint health, do about a heaping tablespoon. Add about a teaspoon of beet root powder. Depends on your genetics,
could act as a vasodilator, so it opens up your blood vessels, giving you basically
just a surge of energy because you’ve got more blood
and oxygen in the muscles. Do about a teaspoon of Four
Sigmatic Superfood Blend. There’s a whole bunch
of mushrooms in there antioxidants, just general health. Four Sigmatic Lemonade
Elixir, do a teaspoon of that, and these aren’t
prescribed to be mixed up. I just like jacking up my system with a bunch of mushrooms
because all the antioxidants, all the health benefits, all
the restorative properties that it has. With all the training that we do, use all the help we can get. Do a tablespoon of MCT Oil. It’s just pure fat. Tablespoon of sunflower
butter or almond butter. Top the rest up with water and blend. (blender buzzing) So what comes out is a shake
that is a little bit sweet. It’s got some caffeine in it. It’s got some cordyceps in
it to give me some energy, but all the calories in it are either primarily fat or protein. At this point in the day, I don’t wanna start becoming
reliant on carbohydrates. I wanna be just slightly fat adapted, so I start the day off
with fat and protein, which kinda keeps that fat burning state that you go into while you sleep going for a little bit longer. And if I’m doing a
workout right after this, still just use that as
long as it’s only an hour to an hour and a half, but
today we’re gonna use this and then the workout’s gonna come later. In the morning, before I go workout, come into the corner of the garage and I work in near darkness
and drink a pile of coffee, cranking out one of my
major to-dos of the morning. Today it’s writing a book for you. So now that I’m done in the cavern, it’s been about two hours since I had that shake, thereabouts. I’m gonna go do my swim, but
because it’s been two hours, I may have already processed
a lotta those calories. By the time I start getting into the swim, it’s gonna be three hours. I don’t wanna be depleted going into it because I wanna be able
to execute that swim well. Now, there’s a lot of question about should you just be fat adapted, should you go into a workout fasted? Whenever it’s a key workout
or if I’ve got two workouts in a day, going into a workout
already a little bit depleted I don’t think is a very good idea. You’re gonna not be able to
execute that workout very well, and you will be digging a
hole for the next workout. So I’ll tend to have a bar. This is a Kronobar. Thanks to the people from Tribay Market for sending it in package
I got from them recently. Could be a Bonk Breaker,
could be a Picky Bar, could be just a small little
bar that we make here at home, but I’m just lookin’ to get
a little bit of calories in a quick so I can get to the pool now. So let’s get to the pool now. (water splashing) (upbeat electronic music) Now, because this workout’s
longer than an hour and I’ve gotta be fresh
for another workout after, about midway through
the swim, I take a Gel, and during the swim, I’ve got
a light electrolyte drink, not a lotta calories,
lot’s of electrolytes. (upbeat electronic music) Pretty much immediately after the swim, I take a recovery drink, and this is about 150 to 200 calories that are prepackaged into this Ziploc bag, and it is a four to one
carb to protein ratio. Try to find one without any fat. Having fat ends up slowing
down your digestion process, so it takes longer to
replenish all that glycogen in your muscles with the carbs and get the protein back to the muscles to start rebuilding. Then, the one hour after
I’ve had that shake, I have a more substantial meal, which lately has tended to be oatmeal with a whole bunch of stuff in it. First I start with the oatmeal. Then I throw some nut milk in. What I’m looking to do with this meal is top up my levels of everything. This is gonna have protein,
carbs, fat, the whole business. We do about a tablespoon of hemp hearts, about a tablespoon chia seeds. If you’ve been around for a while, you know that I used to
put frozen berries in. I’ve switched that up for a banana because what’s been found is that things that have a ton of
antioxidants, like berries, are so intensely antioxidant
that when you take it after a workout, your body
is actually flushing out a fair bit of the calories and the things that you’re consuming that
you’re trying to top back up. So instead of taking those
sugary antioxidant-rich berries, I have sugary less oxidant-rich bananas. Sprinkle a little bit of raisins on. Get some walnuts for some
healthy fats and omegas. A little bit of vegan protein powder. Apparently dairy is quite
acidic and catabolic, as in it doesn’t necessarily promote muscle growth in humans. So at the moment, science
says that on average, should reduce some dairy. Finally, add in a little
bit of sunflower butter or almond butter or peanut
butter, whatever you like. Heat it up. (dish clanking) And eat it down. (growling) Now before I end up
heading out to the garage to start doing work, I wanna make myself another Four Sigmatic, and it is currently 1 o’clock, and because I wanna get to
bed just about every day by about nine, I wanna start tapering off of any caffeine. So I’m gonna go with the Lion’s
Mane Mushroom Elixir Mix. Lion’s Mane by Four
Sigmatic has been known to enhance mental acuity. So while I’m out there working,
trying to be super smart, I will have the help of Four Sigmatic Lion’s
Mane Mushroom Elixir Mix. If you forgot that URL to go there, you can just use the
coupon code triathlontaren to get 15% off any Four Sigmatic. (upbeat dance music) (slurping) Mm, just felt my IQ points go up. Gotta be into double digits by now. Now a couple hours of work done, time for a little bit of lunch. This is going to be a three egg omelet. What I’ve been finding is
as I ramp up my training, if all I’m doing is
eating vegan-based meals and I don’t think to add in
any meat every couple of days, I get a little bit sluggish, so I’m trying to have
the odd three egg omelet, and I do that from eggs that come from actually a backyard little farm. I went and chilled out with the chickens. They were awesome, nice chickens. So I’ve got three eggs,
and then I’ve sliced up a bunch of spinach, bunch of red peppers, bunch of avocado, and there’s
a bunch of black beans in there and salsa. What kinda monster eats
eggs without salsa? (fork tapping) So I’ve now got lot’s of colors. I’ve got lot’s of good fat in there, lot’s of good vitamins,
all kinds of good stuff. As that’s cooking up,
I’ll snack on a couple of these homemade little
mm peanut butter cookies that Kim made, gluten free, low sugar. If I didn’t have a run
workout to do later today, I would start tapering down the carbs and just go with the omelet, but because we got a run workout to do, gonna have a couple carbs. Couple carbs. I burnt the hell outta these. I’m not good at making omelets. Chase it with a little fizzy water and you got yourself a lunch of champions. About to go do a 8K-ish run. Little something beforehand. Just before 5 o’clock, haven’t eaten in about
two and a half hours, so last meal was big, so
I don’t need much now, just a little bit of carbs. (upbeat electronic music) It’s been a while since I’ve
failed at a workout that hard. Supposed to be kilometer
warmup, kilometer at race pace, two kilometers at race
pace, two kilometers at 15 seconds above race pace for 10, then two kilometers 30
seconds above race pace, 355 per kilometer and then
a kilometer easy jog home. Did not do it. Couldn’t do it. Went too hard on the
weekend, paying for it now. I deserve that. I deserve a Bonk Breaker because I bonked. Same premise as this morning, four to one carb to protein ratio. – [Woman] And delicious. – And delicious. About an hour and a bit later, 7 p.m., stomach has settled. Ooh, that’s bright. And it is a leftover kinda evening. NTK is gone, so that
means I get tomato soup, and this is essentially what
we had for dinner yesterday, a gluten-free wrap with hummus,
buffalo chickpea hummus. Delicious (slapping). Peanut butter is the glue
that holds my body together. A lotta people might be saying, well, Taren, shouldn’t
you not eat before bed to lose weight? Yeah, but you should also
get a really good sleep to lose weight. Now, I find that I have a
hard time getting to sleep if I’m hungry. So a little bit of natural peanut butter, all fat-based, a little bit of protein, very slow digesting, so instead
of slamming your body full of a bunch of carbs right before bed, a little bit of peanut butter. And I have my final and probably favorite Four
Sigmatic product of the day, Reishi Mushroom Elixir Mix. This here is 1,500 milligrams of reishi, and reishi is very calming. So I’ll have this, read a
little bit of Harry Potter right now in bed with a
couple tablespoons of that in my stomach, I will sleep like a baby. So there you go, Trainiacs. That is a day in the life of Taren’s stomach and the kitchen. I really should’ve cleaned up. NTK’s gonna kill me. As you can see, I am a
huge fan of Four Sigmatic. If you want any of those products, go to foursigmatic.com/triathlontaren or just go to foursigmatic.com and use the coupon code
triathlontaren for 15% off. And if you aren’t already subscribed, hit the Subscribe button below. Gonna drink that Four
Sigmatic and head to bed. Later, Trainiacs.

Randall Smitham



  1. Teegz B Posted on June 10, 2018 at 7:22 pm

    How much would you say you drink in a day, in litres? i almost only drink water, average around 5 litres a day, when I'm on the indoor bike i will drink about 1.8-2.5 litres an hour. Not going to change, it just looks like you drink a lot as well.

  2. Tristan Maubec Posted on June 10, 2018 at 7:29 pm

    haha… "lets be quiet because NTK is sleeping"… "now let's use the blender" 😀 lol
    But seriously, I really like you're nutrition videos. 😉
    Do you drink that morning coffee blend hot?

  3. The Happy Sporty Vegan Posted on June 10, 2018 at 7:30 pm

    Great vlog Taren. Since I went Vegan last September have been struggling to eat more. Vacation starts on Tuesday for a couple of weeks but when back home am gonna smash the smoothies. Personally for my exercise regime I know not fueling enough 🙁 Keep this type of information coming as find it very educational. And Simnett Nutrition is great to follow on YouTube.

  4. Wagner Abreu Posted on June 10, 2018 at 7:30 pm

    If it doesn’t come from a mammal, it isn’t milk! It’s juice!

  5. SeanStephensen Posted on June 10, 2018 at 7:33 pm

    Great meeting you at Birds Hill today, Taren!

  6. Liam B. Posted on June 10, 2018 at 7:43 pm

    Anti oxidants actually reduce the benefits of training. So it's best to have on a rest day.

  7. Debbie Denny Posted on June 10, 2018 at 7:56 pm

    NKT-Do you still get to clean up the kitchen after TT?!? Lol
    TT-That omlet looks awesome! Thanks for the pointer about fats in the morning and carbs later.

  8. Mark Lagares Posted on June 10, 2018 at 8:06 pm

    Taren that omelette would be awesome after my triathlon this morning in CT. First sprint in the books and under 1:40! Thanks for all your videos, I was more than prepared for the whole thing. Cheers!

  9. Noel Mc gillion Posted on June 10, 2018 at 8:07 pm

    Lots of help great ideas thanks taren keep them coming

  10. George Posted on June 10, 2018 at 8:30 pm

    Hahaha the quiet credits made me laugh

  11. Yuki Hiro Posted on June 10, 2018 at 8:57 pm

    Eating before bed is a myth, all that matters are calories in calories out

  12. fjolgen Posted on June 10, 2018 at 9:17 pm

    No more pickles & peanut butter before going to bed? 🙂

  13. p hoeij Posted on June 10, 2018 at 9:40 pm

    Hi Taren! Love these nutrition vids! At 5:40 you mix a 4-1 carb-proteïne drink. What did you use?

  14. Tom Okany Posted on June 10, 2018 at 9:50 pm

    Total calories for the day? (Approximately)

  15. ObiwanSchinobi Posted on June 10, 2018 at 10:58 pm

    Awesome!! I'm such a slut for "what I eat in a day" videos.

  16. Sarah DeMateo Posted on June 10, 2018 at 11:17 pm

    Yasssss 😍😍😍😍 Been waiting for this video!!! 😂 Thanks Taren! 🤗

  17. sabra31 Posted on June 10, 2018 at 11:22 pm

    Taren, great videos keep up the good work. 2 observations : 1. You eat a lot of calories – by my count you probably had 4K. You might benefit by reducing that by 500-750. 2. You aren’t becoming fat adapted – if you were trying to enter keto you’d have to materially reduce the carbs. Thanks again for the videos.

  18. Jason Scott Posted on June 10, 2018 at 11:37 pm

    I can't believe I've been religiously following every word for two years, only to find out he's reading Harry Potter…

  19. Matthew Smith Posted on June 11, 2018 at 12:09 am

    A THREE EGG OMELET?!?!? So proud of you bud….was worried your whole day was gonna be all gels, bars, and kooky vegan powders. =D (mushrooms don't belong in coffee) =D

  20. Christy Jones Posted on June 11, 2018 at 1:38 am

    I appreciate your explanation on your food choices and timing. Ordered some of that our Sigmatic to try too…

  21. Matthew Johnson Posted on June 11, 2018 at 1:39 am

    “Vegan” coffee drink, puts in gelatin 😹😹 oh Taren

  22. Lizzie Kaster Posted on June 11, 2018 at 2:07 am

    I absolutely love watching these kinds of videos. It’s so fascinating getting a glimpse into different types of athletes diets. Everyone does it differently.

  23. Eric Glenn Posted on June 11, 2018 at 3:36 am

    As always fun content.😄😜

  24. Sylvia Eeckman Posted on June 11, 2018 at 5:57 am

    If you ever start a cooking channel, I'm there for it.

  25. Виктор Новосад Posted on June 11, 2018 at 6:36 am

    Don’t you think that you sluggish sometimes because of too little carbs intake or just small calorie intake? I don’t think that there was even 2k calories in that day(may be I’m wrong cause of fat is high calorie dense, but still 2k calories is nothing for triathlete)

  26. Juan Seaforth Posted on June 11, 2018 at 10:51 am

    Great info Taren thank you!!

  27. Tri Life Kona ! Posted on June 11, 2018 at 11:21 am

    TT, in the comments you say that you do not count calories and that's fine, neither do I, but what is you average daily Macro Nutrient percentage breakdown for Fat, Protein and Carbs?

  28. Julie Ryan Posted on June 11, 2018 at 12:41 pm

    Hi TT! Thanks for this! Do you have any suggestions on any nutrition books for triathletes that include your comments on being "fat adapted" rather than "carb adapted?" I've been training for a couple of years using IF and training in the mornings… your methodology seems to be so similar. I'm intrigued. Always looking to improve! Thank you 🙂

  29. Kenneth Starskov Posted on June 11, 2018 at 2:55 pm

    Here's my go-to breakfast: Coconut milk. coconut oil, mct oil, chia seeds, almond butter, cocoa powder, kale/spinach, one-two strawberries (frozen), maybe some coffee and some amino acids. keto-protein powder. Blend the night before. Administer after the first work out (around 6.45-7.15ish). Maybe I'll take out the strawberries based on your video…

  30. Job van Leeuwen Posted on June 11, 2018 at 3:17 pm

    Dairy catabolic?? Whey and casein protein (both coming from milk) are the highest quality proteins and have been shown to stimulate muscle protein synthesis most effectively. Especially when compared to plant based protein, which do not contain all amino acids the body needs, contains less leucine, and is harder to digest. Btw, interesting video!

  31. Kurt F Posted on June 11, 2018 at 4:16 pm

    So, I tried the taren shroom coffee smoothie thing. Super pumped during rides, and it was awesome. Hated the taste though. Shroom coffee ≠ cappuccino. 😉

  32. Michael Lord Posted on June 11, 2018 at 4:48 pm

    I want to try Four Sigmatic's but I don't want any coffee in it. Do they have Non-coffee blends for energy?

  33. Ross Welton Posted on June 11, 2018 at 5:40 pm

    Must be a mega expensive day!?

  34. James Perih Posted on June 11, 2018 at 7:05 pm

    Opened the banana upside down …

  35. Jeff G Posted on June 11, 2018 at 9:16 pm

    dairy is catabolic’…seriously….? This will be news to the billion dollar bodybuilding supplement markets and countless studies proving otherwise

  36. Stijn De Schepper Posted on June 11, 2018 at 9:48 pm

    I was wondering if you were still getting up this early with the new studio etc. My main issue with triathlon is the early morning lifestyle. It's not my thing!

  37. Amanda MacPherson Posted on June 12, 2018 at 1:21 am

    What sources of information do you use to stay up to date on the latest nutrition research- for instance, the fact about antioxidants limiting nutrient absorption?

  38. Montaroo Posted on June 12, 2018 at 5:29 am

    great stuff, but man it makes eating seem like such hard work lol

  39. daniel mišina Posted on June 12, 2018 at 5:48 am

    bananas 😀 https://www.youtube.com/watch?v=lHlewbCnnSY&feature=youtu.be&t=429

  40. Jason Fonger Posted on June 12, 2018 at 6:19 am

    Taren, I got respect for you man. You work hard and consistently put out good content… But I thought you were representing team vegan and I gotta say I feel a bit let down! Still think your great, but hit me up if you ever want to get back on track and are looking for some help with nutrition. Personally, I wouldn't get through that workout after an omelette like that either! 😛

  41. Stephanie xyz Posted on June 12, 2018 at 7:00 am

    I love this video! Looking forward to your book 😉

  42. Christian Örum Posted on June 12, 2018 at 11:23 am

    Sorry man but this feels like an 13 min add.

  43. C H Posted on June 13, 2018 at 1:56 pm

    So basically this is a commercial for for a mushroom supplement company…

  44. Joshua Gordon Posted on June 13, 2018 at 4:49 pm

    Do you track your bodyweight? How often do you weigh yourself? Is there benefit to gaining or is the goal to have a lower bodyfat %?

  45. Yasia Sorbo Posted on June 14, 2018 at 2:00 am

    I just realized watching u that I don't eat enough. Omg. I'm full just watching u

  46. Stefan Trost Posted on June 15, 2018 at 6:28 pm

    please do more of these vlog's :))))

  47. Hongshen Xiao Posted on June 16, 2018 at 7:11 am

    What do you for work?

  48. Randi Strunk Posted on June 18, 2018 at 4:27 pm

    Would love some of NTK’s snack recipes. You teased them in the 2017 food video. 😀

  49. Tristan Maubec Posted on June 21, 2018 at 8:25 pm

    Hey Taren, delayed message I know…
    let me know if I'm wrong, but I thought the recent scientific literature has shown anti-oxidant 'supplements' are bad for you, and especially after exercise these supplements will have negative reaction in the body to what we want.
    However, I thought the recent literature also showed that berry/fruit based anti-oxidants, (rather than supplements,) show positive results in the body.

    Let me know if I'm wrong,
    I can't find the journal/s about this or the article by Dr Greger, but I'm fairly sure this is what he has found.

  50. Andree Markel Posted on June 25, 2018 at 11:32 am

    I am sure you'll learn about it if you'll read woo&pep handbook from cover to cover 🙂

  51. Gabbe chico Posted on July 12, 2018 at 5:45 pm

    u do not eat so much calories as i tough i would hmmm

  52. Ally W Posted on July 15, 2018 at 2:43 pm

    Thanks for the video Taren! What would you recommend for someone that works out fasted at 5am due to work? I often workout at 5am and 5:30pm. I eat some carbs before bed which in my mind helps me not get too trashed from the AM work. And it's always less than an hour of a workout. I'm trying to clean up my nutrition and there is SO much that goes into it.

  53. Baris Yarissever Posted on July 16, 2018 at 8:26 am

    Jeez! So many product placement that would put a Dwayne Johnson movie to shame!

  54. Bruce Manson Posted on July 27, 2018 at 5:44 am

    What are your thoughts or have you tried the products by laird Hamilton

  55. Robin Mathiesen Posted on July 30, 2018 at 3:51 pm

    Is your collagen either vegetarian or vegan? If not, can you recommend one that is?

  56. Avulsia Posted on August 8, 2018 at 9:22 pm

    lol how much coffee helps you go?

  57. Cochip __ Posted on August 13, 2018 at 3:16 am

    Great video Taren. I am working on diving back into triathlon and with that taking a good hard look at my current poor nutrition. There are a lot of add-on's in your nutrition plan. Now I am not going to be working out nearly as hard as your are, but I want to give this a try to see how I feel during my workouts. What of the many items in this video do you say are most important? Realize that most of the items you use are pricey and all total will have by wife pretty pissed at me!! Is it the mushroom coffee elixir, the MCT oil, the super food blend or one of the many other items you use? Again I am looking for the bare necessities here and then I can adjust from there. Thanks again for all of your vlogs and podcasts. I am really looking forward to getting back into the swim/bike/run lifestyle.

  58. Jason Kerr Posted on August 24, 2018 at 11:44 pm

    One of the keys with bananas most people don’t realize is that eating them when still green actually pulls minerals and vitamins out of the body as it is still is the ripening stage which is drawing. When bananas are just starting to get brown spots is when they are the most nutrient dense and more bio available in giving nutrient life.

  59. Tianz DC Posted on September 6, 2018 at 10:17 am

    Just curious, how many calories do you burn in a day? and how much do you take in? having trouble balancing my workouts and diet.

  60. Randy Sutherland Posted on September 12, 2018 at 4:02 pm

    i am sure it is in the comments somewhere, but why mushroom over the traditional coffee bean.

  61. Olli Salmu Posted on September 13, 2018 at 9:18 am

    Good stuff as always! the intro with the hush turning down the music made me laugh so hard 😀

  62. Arnþór Gíslason Posted on September 19, 2018 at 12:51 pm

    you eat a lot of omega-6, might be counterproductive

  63. Robert Knapp Posted on October 7, 2018 at 1:49 pm

    It's more the antoinflamatory properties of berries post workout that short circuit the stress/repair process..

  64. J K Posted on October 21, 2018 at 11:13 pm

    Just eat regular healthy food. This guy is way overthinking this and not understanding the immense complexities. Of human physiology.

  65. Andrew Elmer Posted on November 7, 2018 at 4:25 am

    do you have a link to the purpose of dairy reduction? Is there a specific study you are referencing?

  66. ForAllThe RightReasons Posted on November 8, 2018 at 1:14 am

    Do you really recover well with all the lack of protein you intake in your diet?

  67. Alex P Posted on November 25, 2018 at 6:49 pm

    Interesting about the dairy and muscle growth comment! Never knew that. Where did you get that info? Would love to read more on it

  68. Evgeni Milev Posted on December 8, 2018 at 1:03 pm

    Love that videos,

    I use to eat so back in 2 years, but belly fat was there no matter how I train. Than I found Dr. Esselstyne – because of health problems… BIG Health problems, switch to low fat vegan und surprise, surprise 6kg fat is gone, Just a lean muscle 💪 now.

    I now what triathletes going to say:, “You kann’t go without fat” but check out Rich Roll the man is Ultraman – twice.

    And most importantly low fat – boost your mood.

    But any way, Taren you look in very good shape in this video.

  69. Robert Berry Posted on December 31, 2018 at 9:19 pm

    Taren, super love all your posts. Gotta say two things on this video: super agree you burned the heck out of that omelet. Scramble those bad boys, you'll have more control of the end product and they taste just as good. Also, it must cost $50 to eat this way every day. I'm all about all of these tasties but that stuff adds up quick.

  70. Vincent Nguyen Posted on January 5, 2019 at 4:39 am

    hahaha double digits by now.

  71. Jake O'Connell Posted on February 28, 2019 at 7:53 am

    So.. you eat oatmeal and you eat an omelette all day.
    You suggesting to use powders and supplements so much?

    No actual meals or whole foods?

    Just 10 scoops of this

  72. Katelyn Tanner Posted on March 4, 2019 at 7:13 pm

    Quick question about the morning shake! I really love adding bananas to smoothies/shakes. Would doing that in this case take away from the fat based premise? I really love the mushroom coffee!

  73. Gray Man Posted on August 5, 2019 at 2:10 am

    5:28 what is in the bag?