fueling the ancestral athlete€¦ · “#1 doctor recommended" milk protein concentrate,...
TRANSCRIPT
![Page 1: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/1.jpg)
Fueling The Ancestral Athlete
BenGreenfieldFitness.com/weston16
![Page 2: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/2.jpg)
You’re About To Discover…
4 Things Sports Nutrition Manufacturers Don’t Tell You
5 Things To Avoid For Fueling Workouts
3 Reasons To Avoid Excess Sugars
5 Things To Include For Fueling Workouts
My 15 Go-To Staples
My 9 Go-To Meals & Snacks
3 Race Day or Big Workout Fueling Examples
![Page 3: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/3.jpg)
![Page 4: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/4.jpg)
![Page 5: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/5.jpg)
![Page 6: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/6.jpg)
![Page 7: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/7.jpg)
BeyondTrainingBook.com
![Page 8: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/8.jpg)
![Page 9: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/9.jpg)
![Page 10: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/10.jpg)
![Page 11: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/11.jpg)
![Page 12: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/12.jpg)
![Page 13: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/13.jpg)
![Page 14: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/14.jpg)
![Page 15: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/15.jpg)
![Page 16: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/16.jpg)
![Page 17: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/17.jpg)
![Page 18: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/18.jpg)
![Page 19: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/19.jpg)
“#1 Doctor Recommended"
Milk Protein Concentrate, Canola Oil, Soy Protein
Concentrate, Corn Oil, Short-Chain Fructooligosaccharides,
Whey Protein Concentrate, Magnesium Phosphate, Natural
and Artificial Flavors, Potassium Citrate, Sodium Citrate, Soy
Lecithin, Calcium Phosphate, Potassium Chloride, Salt
(Sodium Chloride), Choline Chloride, Ascorbic Acid,
Carrageenan, Ferrous Sulfate, dl-Alpha-Tocopheryl Acetate,
Zinc Sulfate, Niacinamide, Manganese Sulfate, Calcium
Pantothenate, Cupric Sulfate, Vitamin A Palmitate, Thiamine
Chloride Hydrochloride, Pyridoxine Hydrochloride, Riboflavin,
Folic Acid, Chromium Chloride, Biotin, Sodium Molybdate,
Sodium Selenate, Potassium Iodide, Phylloquinone, Vitamin
D3, and Cyanocobalamin.
![Page 20: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/20.jpg)
But Isn’t This Stuff
“Engineered”?
![Page 21: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/21.jpg)
1. Fat Adaptation
![Page 22: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/22.jpg)
2. Fed Vs. Fasted States
![Page 23: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/23.jpg)
3. Ingredient Cost
![Page 24: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/24.jpg)
4. Health vs. Performance
![Page 25: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/25.jpg)
3 Reasons To Avoid Excess Sugars
FODMAP
Fermentation
GI distress
ROS
pancreas: hyperglycemia-induced oxidative stress
irreversible damage to the cell wall
cross-link collagen and elastin
lessens skin’s natural ability to repair itself
AGE
plaque
cross-linking of collagen protein fibers
inflammation
inhibited skin cell growth
accelerated aging
![Page 26: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/26.jpg)
5 Things To Avoid During
Workouts
FODMAP’s
Fructose and maltodextrin
Higher end of caffeine doses
0.5+mg/lb
Artificial sweeteners
sugar alcohols?
Heavy, non-portable foods
Pre-Post Workout “window”?
![Page 27: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/27.jpg)
5 Things To Include
Blended/juiced/liquid/mashed foods
Lower doses of caffeine
Easy-to-digest carbs
High glycemic vs. low?
Easy-to-digest proteins
Milk/eggs/fish
Easy-to-digest fats
MCT based best
![Page 28: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/28.jpg)
Liquids vs. Solids?
![Page 29: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/29.jpg)
Water & Electrolytes?
![Page 30: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/30.jpg)
My Go-To Staples
![Page 31: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/31.jpg)
![Page 32: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/32.jpg)
![Page 33: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/33.jpg)
![Page 34: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/34.jpg)
![Page 35: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/35.jpg)
![Page 36: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/36.jpg)
![Page 37: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/37.jpg)
![Page 38: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/38.jpg)
![Page 39: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/39.jpg)
![Page 40: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/40.jpg)
![Page 41: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/41.jpg)
![Page 42: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/42.jpg)
![Page 43: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/43.jpg)
![Page 44: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/44.jpg)
![Page 45: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/45.jpg)
My Go-To Meals
![Page 46: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/46.jpg)
Power Smoothie
![Page 47: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/47.jpg)
Fat Salad
![Page 48: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/48.jpg)
Recovery Juice
![Page 49: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/49.jpg)
Coconut Milk Parfait
![Page 50: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/50.jpg)
Chia Seed Slurry
![Page 51: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/51.jpg)
Avocado Bowl
![Page 52: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/52.jpg)
Chocolate Pudding
![Page 53: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/53.jpg)
Sweet Potato Mash
![Page 54: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/54.jpg)
Energy Bars?
![Page 55: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/55.jpg)
Energy Gels?
![Page 56: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/56.jpg)
Example Race: Ironman
Fats with tea or coffee for breakfast
Water bottles of MCT Oil/Amino
Acids/Easy To Digest Carbs on bike
(bone broth, coconut water, chia
seeds/honey, etc.)
“Real Food” Bar at end of every hour
on bike – chia, raw cacao, coconut
oil, etc.
Fat based energy gels for run
![Page 57: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/57.jpg)
Example Race: Spartan
White rice, sweet
potato or yam with
olive oil and sea salt
for breakfast
Fat based energy gel every 30
minutes or water bottle sling
with electrolytes/amino
acids/easy-to-digest carbs + fats
![Page 58: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/58.jpg)
Example Race: Marathon
Coconut oil + nut butter 2
hours prior.
Liquid ketones, liquid
MCT, coconut oil, chia
seed slurry or coconut oil
during (from water bottle
sling)…or NOTHING.
Water at 20-30oz/hr.
![Page 59: Fueling The Ancestral Athlete€¦ · “#1 Doctor Recommended" Milk Protein Concentrate, Canola Oil, Soy Protein Concentrate, Corn Oil, Short-Chain Fructooligosaccharides, Whey Protein](https://reader034.vdocuments.net/reader034/viewer/2022052101/603b84158f61df70f61f2566/html5/thumbnails/59.jpg)
Q&AMore resources at:
BenGreenfieldFitness.com/Weston16
&
GreenfieldFitnessSystems.com
&
BeyondTrainingBook.com (table 264 at 12:50pm Sunday!)