The Goop I'll Eat for IMFL

This might be of interest to some folks, so I thought I would post what the planned nutrition intake is for Ironman Florida (just 2 weeks away!).  At the very least, it may come in handy for myself to look back on one day and say, "What the hell were you thinking?!"  or maybe come back to if it all works out as I hope.

For those of you that don't know this stuff, I will probably burn around 10,000 calories or more on race day but you don't replenish the calories in a 1:1 ratio.  Not even close.  A calorie deficit is certain, but you can do what it takes to keep your muscles and other squishy parts feeling healthy and willing (reluctantly, to say the least) to progress to the finish line.  In this case, I intend to replenish about 1/3 of the calories I will burn on race day.  Until afterwards, then it's beer and burgers galore.....!

Notable Nutrition Items Week of Ironman:

-         Stop caffeine one week prior, resume race morning

-         Continue meals and eating habits of training block

o       Salmon or chicken with steamed veggies for dinner, flavored white rice prior to long workouts

o       Cottage cheese and glass of skim milk pre-bedtime

-         First Endurance EFS or Gatorade predominant drinks last 2 days before race

 I'd like to thank the following brands for supporting me by allowing me to pay in full for the products pictured.....

Pre-Race Breakfast:

-         2 scoops Hammer Sustained Energy (213 cal, 45 g carb, 7 g protein) and 2 cups Silk chocolate soy milk (280 cal, 46 g carb, 10 g protein)

-         2 blueberry Pop-Tarts (400 cal, 76 g carb, 4 g protein)

-         1 Honey Stinger Waffle (160 cal, 21 g carb)

-         1 banana (200 cal, 51 g carb, 2 g protein)

-         First Endurance EFS, 22 oz, with 4 First Endurance Pre Race pills

-         1 Saltstick salt tablet

-         4 Hammer Nutrition Anti-Fatigue pills

-         First Endurance Optygen HP and MultiV

-         1 Gu Roctane gel (20 min prior to race) (100 cal, 20 g carb)

Total If All Consumed: 1545 cal, 287 g carb, 43 g protein

Bike Leg:

-         Bottle 1 (22oz): 2 scoops EFS (192 cal, 48 g carb), 2 scoops CarboPro (230 cal, 57 g carb) , 1 Saltstick tablet, 2 Pre Race pills, 1 Antifatigue pill

-         Bottle 2 (26 oz): 2 scoops EFS, 2 scoops CarboPro, 1 Saltstick tablet, 2 Pre Race pills, 1 Antifatigue pill

-         1 EFS Liquid Shot (400 cal, 100 g carb)

-         At special needs replace Bottle 1 and Bottle 2 with same thing and replace EFS Liquid Shot

-         1 Bottle: flat Red Bull (115 cal, 28 g carb, 1 g protein), 2 scoops Powerbar Perform (140 cal, 17 g carb), 1 Antifatigue

-         (I have some Hammer Nutrition Perpetuem Solids on order but not sure if I’ll use them, 100 cal, 20 g carb, 3 g protein)

-         At mile 80, 3 Hammer Nutrition Energy Surge tablets

-         Powerbar Perform and water on course as needed

Total If All Consumed: 1539 cal, 261 g carb, 4 g protein

Run Leg:

-         1 EFS Liquid Shot (quite possibly will end up ditching this early in the marathon)

-         1 Saltstick tablet every 45 min

-         1 Antifatigue every 45 min

-         2 Pre Race every 45 min

-         Gels on course as needed

-         Special Needs: flat Red Bull

-         At mile 18, 3 Hammer Nutrition Energy Surge tablets

-         Coke (46 cal, 13 g carb), Powerbar Perform, and/or water every aid station

Total If All Consumed (assuming 15 Coke shots): 515 cal (1205 cal), 128 g carb (195 g carb), 1 g protein