I watched last seasons food vlog and thought your not quite on the right path. Now you've discovered the effects of processed inflammatory foods that make us sick you will fly again. The guts health is the key to all well being. Hope the food discovery journey continues to inspire you. One tip. Bin the teflon frying pan for a stainless or cast iron one, you deserve a good pan to cook the food of champions.
I’ve tried rigorously to find a diet that works for me best, and I gotta say the single most important thing I’ve found is the quality of the food. Having homemade foods, buying from farmers markets, all that stuff makes a world of difference for me. Reducing plastic contained food is huge
That looks like a lot of food ! ^^ But so healthy... I was vegetarian for 7 years, but now that I'm back on the track, I had to admit it was too difficult to reach a sufficient amount of proteins with only legumes, dairy and eggs. So I implemented almost 1 serving of fish per day + eating eggs and oats every morning + red meat once a week. After seeing this video, I'll try a week or two with a lot less dairy and gluten and see what happens ! Also as a woman, I was adviced to take iron supplements. Thank you for this great and precise video :)
Haha it definitely is a lot of food, it’s been serving me well so far! That’s great that you’re on top of your diet too and making adjustments, I hope that you find it beneficial🙏🏼
Hey! I’ve been researching and learning for many years now about this topic and how the body works, (I’m a 100m sprinter too) and from what I know about nutrition your diet is excellent in many ways but there are some key factors that are missing. 1. Reducing inflammation in every possible way is excellent, including not ingesting lactose. But when doing this you seem to have left behind calcium, which is INDISPENSABLE for muscle contraction and relaxation, nerve communication and bone health. The complete explanation is a bit too long to put it here but basically without calcium your ability to contract the muscles will be reduced by a significant amount because it is the key component in cross-bridge formation and power strike faces in muscular cells. So as a sprinter you need calcium (you can have it from supplements) 2.The electrolytes that you consume in your daily diet are probably not enough to cover what you lose in training, and the fact that you drink 4L of water makes you need even more because they tend to be diluted and eliminated through the urine. Having that said, electrolytes are critical for athletic performance; they have an important role in muscle function and contraction, regulate the balance of fluids inside and outside your cells, nutrient transportation, transmission of nerve signals. You must look for a source of electrolytes that is complete. Gatorade and Powerade for examples are NOT GOOD sources because they have a limited amount and variety of electrolytes, in addition to having multiple harmful additives. The are a few other little things but they don’t have a significant impact on performance or health to be honest. That’s it 😅, hope it helps and good luck!
Hi Joe, great video. I would like to mention as I am a sprinter as well, I found that consuming creatine with a carbohydrate works alot better than drinking it with water. You can do research on this topic but your body absorbs the creatine better. I drink it with cranberry juice once a day as cranberrie juice is high in antioxidants etc. Now i dont know if you will want to implement this into your diet but just want to let you know
No problem, my fiance is a olympian in the 100m hurdles and her doctor recommended it to us and since we started doing it felt great improvements on the track and in the gym
I’m glad you found it beneficial! Oat milk can be a good alternative, the thing with alternative milks is sometimes they can contain a lot of artificial additives, sweeteners etc which aren’t ideal so organic is the best way to go, but if you’re just consuming them in relatively low doses then generally speaking you should be fine
only about 1 in 10 people born in the UK are lactose intolerant. If you are not intolerant you do produce lactase and there is no problem in digesting it
That is true most people don’t have significant issues with lactose. I’ve just found eliminating it is just one less thing to factor into the diet since excessive dairy consumption can still lead to bloating, gut microbiome imbalances etc along with copious saturates, & I definitely would put myself in the category of excess dairy before I changed my diet. Small optimisation but for me the 1%’s count now!
I wonder, do you feel like 3,000 calories everyday is a lot? Do you eat a bit less on days you have easier workouts? If you’re tracking your weekly calories burnt and consumed, would you be at a weekly surplus and is that where you’re trying to be?
@@Cactusflack I don’t actually think it’s that much considering the work that’s being done, this is around my maintenance at the moment as I’m wanting to preserve lean mass and stay in shape ready for the indoor season. My weight is fairly stable at the moment after losing some initial fat
Wow ! I wouldn't be able to move if I ate that lot lol !! I think the lactose/gluten omission will work really well for you. If I has 190g of protein- I'd have a free turbo out of my backside lol...
How much carb intake what does your couch say about that it seems like High protein not High Carb because fast twitch Fiber needs carbs as fual ? Thanks for sharing
The carbs are still high at this stage too, as I’m having a strong source of carbs with each meal (rice, sweet potato etc) it’s just my carb source is almost completely complex carbs and not sugars
3100 calories is not bad for someone who trains like you do. Are any days higher than that? Lactose is fine for me. Bread and pasta are worse than rice/potato. Diet is complex and all of us will comment here with our expert opinions :)
@@peterk3028 I’ve found a that around here for calories is working for me at the moment! I’d definitely is complicated, I’m still learning about what I need as I go but every bit of info gained is one step further
I’ve always been the same been able to consume lactose without noticeable problems, but lately I’ve been thinking of the smaller changes that could contribute to cellular level inflammation, injury risk etc
@@joeferguson200can you elaborate about the lemon juice and the steak reducing the glycation process because it doesn’t make sense to me. Lemon juice has sugar in it so how would it stop the protein from binding to the sugar?
It lowers the pH and begins to denature the protein in the steak, reducing cooking time & limiting the strength of the glycation reaction since it requires a much higher pH to produce the AGE’s
I watched last seasons food vlog and thought your not quite on the right path. Now you've discovered the effects of processed inflammatory foods that make us sick you will fly again. The guts health is the key to all well being. Hope the food discovery journey continues to inspire you. One tip. Bin the teflon frying pan for a stainless or cast iron one, you deserve a good pan to cook the food of champions.
Definitely feeling much better for it now! I’ll look into that
I’ve tried rigorously to find a diet that works for me best, and I gotta say the single most important thing I’ve found is the quality of the food. Having homemade foods, buying from farmers markets, all that stuff makes a world of difference for me. Reducing plastic contained food is huge
Everyone been waiting for this one ❤️🔥
Let’s go!❤️🔥
very good vid man. thanks for the tips and for showing ur diet! 🙌
@@RicoSprint Thanks a lot! I’m glad you found it useful!
That looks like a lot of food ! ^^
But so healthy...
I was vegetarian for 7 years, but now that I'm back on the track, I had to admit it was too difficult to reach a sufficient amount of proteins with only legumes, dairy and eggs.
So I implemented almost 1 serving of fish per day + eating eggs and oats every morning + red meat once a week.
After seeing this video, I'll try a week or two with a lot less dairy and gluten and see what happens !
Also as a woman, I was adviced to take iron supplements.
Thank you for this great and precise video :)
Haha it definitely is a lot of food, it’s been serving me well so far! That’s great that you’re on top of your diet too and making adjustments, I hope that you find it beneficial🙏🏼
The most thorough sprinter's diet on UA-cam and even Internet
🙌🏼I’m glad you found it helpful
Hey! I’ve been researching and learning for many years now about this topic and how the body works, (I’m a 100m sprinter too) and from what I know about nutrition your diet is excellent in many ways but there are some key factors that are missing.
1. Reducing inflammation in every possible way is excellent, including not ingesting lactose. But when doing this you seem to have left behind calcium, which is INDISPENSABLE for muscle contraction and relaxation, nerve communication and bone health. The complete explanation is a bit too long to put it here but basically without calcium your ability to contract the muscles will be reduced by a significant amount because it is the key component in cross-bridge formation and power strike faces in muscular cells. So as a sprinter you need calcium (you can have it from supplements)
2.The electrolytes that you consume in your daily diet are probably not enough to cover what you lose in training, and the fact that you drink 4L of water makes you need even more because they tend to be diluted and eliminated through the urine. Having that said, electrolytes are critical for athletic performance; they have an important role in muscle function and contraction, regulate the balance of fluids inside and outside your cells, nutrient transportation, transmission of nerve signals.
You must look for a source of electrolytes that is complete. Gatorade and Powerade for examples are NOT GOOD sources because they have a limited amount and variety of electrolytes, in addition to having multiple harmful additives.
The are a few other little things but they don’t have a significant impact on performance or health to be honest.
That’s it 😅, hope it helps and good luck!
Some great info in here thanks!🤝
@ Any day man! Thanks for sharing all of this with the community, it really makes a difference for some of us.
Great video again. All the best for the upcoming season 🤝
Thanks a lot!
Brother, don’t use metal utensils in non-stick pans. You end up damaging the pan and you also end up eating bits of the non-stick surface.
You’re right!
Great insight into an elite athletes diet👍
🤝🔥
Interesting video! 🔥🔥💪
I’m glad you enjoyed!
Hi Joe, great video. I would like to mention as I am a sprinter as well, I found that consuming creatine with a carbohydrate works alot better than drinking it with water. You can do research on this topic but your body absorbs the creatine better. I drink it with cranberry juice once a day as cranberrie juice is high in antioxidants etc. Now i dont know if you will want to implement this into your diet but just want to let you know
Thanks! That makes a lot of sense, will have a look into this!
Dude ingested his creatine with a meal so there goes your absorption point
No problem, my fiance is a olympian in the 100m hurdles and her doctor recommended it to us and since we started doing it felt great improvements on the track and in the gym
Great video as usual ! I wanted to ask you, how tall are you and how much do you weight ? Looking forward to your next upload and your season opener
I’m 5”10 & 70kg. Thank you!
Brilliant video. I learnt quite a few things. I'm wondering what your thoughts are on plant based milks? Oat milk for example.
I’m glad you found it beneficial! Oat milk can be a good alternative, the thing with alternative milks is sometimes they can contain a lot of artificial additives, sweeteners etc which aren’t ideal so organic is the best way to go, but if you’re just consuming them in relatively low doses then generally speaking you should be fine
You should include longer vlogs with your training session as well as what you eat
@@jetthasiuk1231 Thanks for the feedback will look into this!
Bro is eating good! btw - you should get on some electrolyte tabs/sachets if you don't already!
Been looking into this, for sure they look great!
You can try throwing in some honey with the oats. It’ll taste way better and honey will improve your energy levels
I’ve thought about this to be fair not a bad idea
only about 1 in 10 people born in the UK are lactose intolerant. If you are not intolerant you do produce lactase and there is no problem in digesting it
That is true most people don’t have significant issues with lactose. I’ve just found eliminating it is just one less thing to factor into the diet since excessive dairy consumption can still lead to bloating, gut microbiome imbalances etc along with copious saturates, & I definitely would put myself in the category of excess dairy before I changed my diet. Small optimisation but for me the 1%’s count now!
U can cook😮. I like the second meal
It’s my favourite for sure
Very interesting. I'm buying shares in your local butcher. 😂
😂😂
I wonder, do you feel like 3,000 calories everyday is a lot? Do you eat a bit less on days you have easier workouts?
If you’re tracking your weekly calories burnt and consumed, would you be at a weekly surplus and is that where you’re trying to be?
@@Cactusflack I don’t actually think it’s that much considering the work that’s being done, this is around my maintenance at the moment as I’m wanting to preserve lean mass and stay in shape ready for the indoor season. My weight is fairly stable at the moment after losing some initial fat
I'd struggle to eat that many calories and protein from non processed food (5'7 150 pounds). What's your height and weight?
I was the same until I started training again this winter, the metabolic rate changes to its demands. I’m 5”10 70kg (155 pounds)
Wow ! I wouldn't be able to move if I ate that lot lol !!
I think the lactose/gluten omission will work really well for you.
If I has 190g of protein- I'd have a free turbo out of my backside lol...
🤣 With how intense winter training has been so far my metabolism has been through the roof so I’m managing to get it down!
11:28 chat gpt? Btw keep pushing! Hope to see u in Ostrava
Used a couple bullet points as visual support - thank you!
How much carb intake what does your couch say about that it seems like High protein not High Carb
because fast twitch Fiber needs carbs as fual ?
Thanks for sharing
The carbs are still high at this stage too, as I’m having a strong source of carbs with each meal (rice, sweet potato etc) it’s just my carb source is almost completely complex carbs and not sugars
🔥🔥🔥
🤝🔥
3100 calories is not bad for someone who trains like you do. Are any days higher than that? Lactose is fine for me. Bread and pasta are worse than rice/potato. Diet is complex and all of us will comment here with our expert opinions :)
@@peterk3028 I’ve found a that around here for calories is working for me at the moment! I’d definitely is complicated, I’m still learning about what I need as I go but every bit of info gained is one step further
FergiTime!!!!!!!!!!
🫡🤝
Hey joe do you ever have cheat days?
Lately I’ve been having a cheat day every 3 weeks or so, but you can probably have a cheat day every other week and the diet would still be consistent
I think I got lucky with milk. I can down 1L+ a day no problem
I’ve always been the same been able to consume lactose without noticeable problems, but lately I’ve been thinking of the smaller changes that could contribute to cellular level inflammation, injury risk etc
@@joeferguson200can you elaborate about the lemon juice and the steak reducing the glycation process because it doesn’t make sense to me. Lemon juice has sugar in it so how would it stop the protein from binding to the sugar?
It lowers the pH and begins to denature the protein in the steak, reducing cooking time & limiting the strength of the glycation reaction since it requires a much higher pH to produce the AGE’s
1 liter of orange juice?
Sub-optimal 😂
But what should I put in my 20 cups of coffee a day 😂
😂Just switch the coffee for a cold shower saves money and does the same job haha
Can you talk about ped’s?
Why you almost done eat any fruits?