My Ironman Nutrition Plan for Kona

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A lot of people are asking about my nutrition plan for the Ironman. Here are my laid out thoughts after trial and error. This will be the nutrition plan I will use in the upcoming Ironman World Championships in Kona.

#nolimits #ironmannutrition

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Comments (50)
November 13, 2019

You are a Great Athlet Lionel, please stay strong! Thanks for all your wonderful insides!

November 13, 2019

Thanks you for sharing your knowledge

November 13, 2019

That's great. Thank you a lot. Prob the most useful video I've seen so far.

November 13, 2019

most of these dudes are like doctors they really have no clue at what real medicine is besides algorithms and lab results or what they should eat, so they eat oatmeal bra steel cut and egg whites well now the yolks too and pasta carb dog big breakfast is the most important, you know what the best breakfast is getting on your knees and thanking heaven your able to get on your knees then survive on your own if your diet is tip top you need less not more. they just work insanely hard and most get good results, i bet a good portion have a "poor" diet but just are psycho about training-

November 13, 2019

beginners guide its a cute diet, i remember this diet then i advanced. discipline is the reward-

November 13, 2019

Would like to know what supplements you use on race day IF NOT IN USA. In CANADA they aren't allowed to sell Gatorade Endurance, What would you use as a substitute. and would like a better nutrition plan break down for future videos. ie: Water Bottle, Is it just water? is there Gatorade Endurance in it? Do you put it in all your water bottles?

November 13, 2019

great info.

November 13, 2019

Lionel – see you in Mt Tremblant in August 2019. Thanks for sharing your thoughts and successes and failures. No Limits!!

November 13, 2019

Thank you 🙏❤️

November 13, 2019

The interviewer sounds so snarky

November 13, 2019

I'm trying to go to the pasta party.

November 13, 2019

Noob to triathlon here. Great content to consider for down the road for me when I do longer races. I’ve been on keto for 18 months and trying to research fueling and when to use carbs and salts, etc. never heard of Gatorade performance before, going to check that out. Thanks!!!

November 13, 2019

You're saddle is too high you're hips are rocking on the bike.

November 13, 2019

I watched until the end. When people tell me I over complicate data and sweat rate analysis, you come and throw it on a video something I strive for: DATA. Excited for Kona 2019. Good Luck!!!

November 13, 2019

You’re dialed in on nutrition yet you’ve ignored your heel-strike, unbalanced running form, which is such an important fix

November 13, 2019

I had the EXACT same mindset brother -outstanding -you will win in Hawaii!!!!!!

November 13, 2019

Oh man, noodles and pizza? Really not good. Shouldn’t be having any insulin spiking white flour. Will definitely crash you by the run. You want highly nutritious lower calorie vegetables….think purple cabbage, avocado, chic peas, spinach, broccoli tomatoes and sweet potato…..this is for oxygen delivery and balance. Lots of greens, tones of beets, watercress and mineral broth will keep you hydrating yourself. For carbs 2-3 days out use nutritional dense dark carbs like quinoa and oatmeal with tones of berries and citrus to feed every cell with pure nutrients

Race morning pure greens (Spinach, rocket, watercress) and beets smoothly. Bananas.

November 13, 2019

I made it, now ready for the Ironman Az

November 13, 2019

Way to go Lionel!

November 13, 2019

I am going to train for an ironman that starts in a year from now. I've never done anything like it. Done a bit of trailrunning, did a long distance race once, but nothing like an ironman.

Thanks a lot for all this helpful information Lionel. I really needed to know this stuff.

November 13, 2019

no one:

Lionel Sanders: eating garbage is the key to being a top athlete

November 13, 2019

Never thought a pro Ironman triathlete would be eating mr noodles before a race aha! Yet again, during my track days I’d eat toaster strudels for breakfast lol

November 13, 2019

Sounds smart with all the numbers and stuff, ut doesn't seem to be right as it's too simple. Body is not a robot. OK, you lose your water through sweat and then try to compensate the same amount, you eat those carbs and don't count the water that glucose needs to oxidaize which is 3 to ratio, besides you need more water in cells as they go to whole bunch of processes during this kind of activity.

November 13, 2019

I'll doing my first Triathlon June 2nd 2019, it's only an Olympic Distance, next step is half Iron man in September, thank you for those precious informations and motivation plans, you're truly inspiring ! Cheers from Belgium

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