Training for the Red Bull X-Alps means a slow and steady increase in physical training. The increase in load can result in increased inflammation in the body. I need to be mindful of what is going into my body. It is essential for me to consume foods that reduce or fight inflammation and avoid foods that increase the inflammatory process.
What not to eat
Refined carbohydrates (white bread, pastries, white rice, white pasta, white bread, breakfast cereals, and couscous), fried foods, sugary drinks, fatty red meat, alcohol, and processed meats all contribute to inflammation. I try to avoid any processed food that comes in a package.
What to eat
Whole foods are where it is at. I try to eat an anti-inflammatory diet. Foods such as tomatoes, olive oil, green leafy vegetables (spinach, kale, cabbage, and broccoli), nuts (almonds and walnuts), fatty fish (salmon, mackerel, tuna, and sardines), and certain fruits (strawberries, blueberries, cherries, and oranges).
Pre-exercise foods
Complex carbohydrates are considered by many to be an ideal fuel for our gas tank. I like to consume between 430-700 grams of carbs (depending on the length of the session) if I am going for a longer run, ride or hike (more than an hour). Foods such as brown rice, quinoa, whole-grain bread and pasta, sweet potatoes, fruits and vegetables are ideal.
Post-exercise
The body requires protein to build and repair muscle (1.2 to 2 grams of protein per kilogram of body weight per day) to build and repair muscle. Research suggests it is important to consume protein within 15 minutes of finishing a session. When I am time poor I like the convenience of a powered protein shake. If I have the time I will make a more complex protein-rich smoothie.
Intermittent fasting
From time to time I use the intermittent fasting strategy to lose unwanted weight. The 5/2 diet works best for me. I limit myself to 600 calories two days a week. I find this has been a quick and effective way for me to shave a few kilograms of unwanted fat. Carrots are my friend these days (just 41 calories/100g).
Q&A
Are you following a diet or nutrition plan, eg, vegetarian, Keto, low carb / high carb etc.
I follow a mostly pescetarianism diet with whole foods, low sugar and anti-inflammatory foods..
Are there any other things you follow that work for you, eg the 16:8 fasting/eating rule or no sugar?
I eat a minimal sugar diet and if I want to lose weight I follow a 5/2 fasting plan. The 5/2 diet works best for me. I limit myself to 600 calories two days a week. I find this has been a quick and effective way for me to shave a few kilograms of unwanted fat. Carrots are my friend these days (just 41 calories/100g).
Can you give an example of what you eat in a day? (exact meal plan with portion sizes and calories if possible)
Whole foods are where it is at. I try to eat an anti-inflammatory diet. Foods such as tomatoes, olive oil, green leafy vegetables (spinach, kale, cabbage, and broccoli), nuts (almonds and walnuts), fatty fish (salmon, mackerel, tuna, and sardines), and certain fruits (strawberries, blueberries, cherries, and oranges).
Complex carbohydrates are considered by many to be an ideal fuel for our gas tank. I like to consume between 430-700 grams of carbs (depending on the length of the session) if I am going for a longer run, ride or hike (more than an hour). Foods such as brown rice, quinoa, whole-grain bread and pasta, sweet potatoes, fruits and vegetables are ideal.
The body requires protein to build and repair muscle (1.2 to 2 grams of protein per kilogram of body weight per day) to build and repair muscle. Research suggests it is important to consume protein within 15 minutes of finishing a session. When I am time-poor I like the convenience of a powered protein shake. If I have the time I will make a more complex protein-rich smoothie.
How do you put together your meal plan? Alone or with a nutritionist? Or do you not follow a plan?
Self-research. I would love to have my own nutritionist or dietitian.
Favorite meal? (if you have a recipe, feel free to share!)
Stuffed Capsicum.
Best recovery fuel? A protein shake or something to eat?
Protein shake. Easy peasy.
Favourite cheat meal (i.e. easy and quick to cook)?
Pizza.
How many calories do you burn/consume on a typical training day.
Depends on the session. Anywhere from 1000 to 4000.
How many calories do you burn/consume on a typical rest day.
Not as much as a training day. It is all about calories out vrs calories consumed.
How do you eat when you’re traveling, on the move or at events etc?
The diet changes during an event. More emphasis is placed on replacing the essential nutrients lost. Whole foods are much tastier to consume than exercise bars or gels.
Richie's Adventures 
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