What do you typically eat in a day?
In general, my basic diet varies depending upon the volume and intensity of training. That said, I have attempted to distill some basics I hope you find helpful.
I generally begin each day with at least a liter of room temperature water with a few ounces of apple cider vinegar, followed by a green smoothie prepared in the Vitamix, our super high powered blender. This recipe varies considerably, but it generally includes dark leafy greens like kale, spinach and chard; 1 beet plus beet greens; 1-2 bananas; ½ cup of black berries or blueberries; coconut water; 1 tablespoon each of chia seeds, hemp seeds and ground flax seeds, maca powder, spirulina powder and acai powder.
Typically this is more than enough to get me out the door for my first training session of the day. The only caveat is the occasional fasting workout where after my morning liter of water I enjoy 1 cup of strong coffee and then just head out to train, refraining from food until after my morning session.
If I am extra hungry in the morning, I will add a bowl of cold quinoa with blue berries, almond milk and chia seeds and/or some gluten free toast with almond butter. For the super long sessions I pack one water bottle with 900 calories of Perpetum, a maltodextrin based, low glycemic liquid carbohydrate drink.
As an aside, all foods are organic – this is important.
During long cycling workouts, I drink coconut water and feed on bananas, dates, almond butter and sweet potatoes. During long running workouts, coconut water, water, electrolyte tablets, dates and Perpetum get me through.
For swimming workouts, I stick to simply hydrating with water or coconut water.
Post Workout Nutrition
Upon conclusion of a training session, I immediately rehydrate with water and coconut water. Within the first hour post workout, its another big green smoothie, similar to the morning version with lots of greens with an added focus on fruits like bananas (3-4), berries and citrus, plus one scoop of plant-based protein powder. For this I prefer 22 Days Nutrition as it is organic (rare in the protein powder / supplements world).
It’s important to note that I do not overdo it with the protein – I have found through years of experimentation that we just don’t need as much as we think. I believe people would be surprised that despite my sever training load that I have had no issues building lean muscle mass and expediting my recovery between workouts without supplements – 1 scoop of protein powder a day or even every other day is more than enough – don’t get me started on all the confusion and misunderstanding around protein!
I keep it light throughout the day. A big salad with steamed or blackened veggies with balsamic dressing usually does the trick, supplemented by snacking and grazing throughout the day on fruits (bananas and dates) and nuts like raw almonds, walnuts and Brazil nuts. If I am really hungry, some rice or quinoa with lentils hits the spot.
I eat a large dinner, usually a recipe Julie prepares from The Plantpower Way – veggie burritos, vegan lasagna, enchiladas, a huge bowl of rice and quinoa with black beans, guacamole and hot sauce are typical fare.
One thing that might surprise people is that I actually don’t eat as much as people might think. Over time, my body has acclimated to the training load, becoming very efficient. Therefore, the long rides and runs don’t take the toll people think, so my appetite isn’t as voracious as one might believe. In addition, the foods I eat are so nutritionally dense that I am getting all the nutrients, micro nutrients, phytonutrients, minerals and vitamins I need.
I want to try the Jai Renew Detox and Cleansing Program I read about in Finding Ultra. Where can I find it?
In terms of cleanses there are two detox programs that I recommend:
- The liver detox program from Dr. Schulze (www.herbdoc.com); this is the Jai detox cleanse that was mentioned in Finding Ultra.
- For those requiring a very mild protocol we recommend the first USDA approved organic cleanse on the market called SoCal Cleanse (SoCalCleanse.com).
I would like to help support the Rich Roll Podcast. How do I donate?
The show places large demands on my time and finances. In order to continue providing the very best content I can, I could really use your help—that is why I created a donation account with Patreon. 100% of all funds contributed through Patreon will be used to cover my bandwidth, production, equipment and periodic travel expenses so I can focus on creating great content with one goal — to help all of unlock & unleash our best, most authentic selves. So if it feels right to you, anything you’re comfortable contributing is most appreciated.
I am not in a position to donate money. Can I help in any other way?
We understand that not everyone can donate money. However, you can still help in many other ways:
- We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
- Support our sponsors. We encourage you to support these businesses in appreciation of their commitment to our mission.
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What books do you recommend?
I have compiled a Resources page of my favorite books, inspiring films, informative websites, & transformative products that have impacted my life.
How do I sign up for the newsletter and weekly Roll Call?
Just enter your email address in the newsletter signup form, press submit, and you’re all set!
I purchased your Jai Release Meditation Program. How do I access it?
The Jai Release Meditation Program is a downloadable product. Immediately after checkout your .zip file is accessible below Order Details:
If you missed that screen, don’t worry… an email will also be sent to the e-mail address you provided at checkout with a link to your file:
For iPhone: I suggest you try the iTunes App called iZip to download the sound files to your iPhone. Be sure to wait patiently, the file is fairly large at 53MB in size. Although the screen appears blank it will take some time for it to download and process the folder.
On your Apple laptop, click the download link — the download will automatically begin. The folder named JAI RELEASE MEDITATION will appear in your Downloads folder. Simply drag the mp3 files to your iTunes program. Connect your mobile device and then select the recently added music files to your device and then select sync.
I purchased your Jai Seed eCookbook. How do I access it?
The Jai Seed eCookbook is downloadable product. Immediately after checkout your .pdf file is accessible below Order Details:
If you missed that screen, don’t worry…an e-mail will also be sent to the e-mail address you provided at checkout with a link to your file:
Do you ship your products internationally?
Yes, we ship internationally via the United States Postal Service. When you place an order at our store and enter your address, you’ll see your shipping costs. Keep in mind you should also factor in any import duties, VATs, or other taxes when picking up your package.
I heard you use a mobile phone App to meditate. What is it called?
I want to learn more about plant-based living. What web resources do you recommend?
I have compiled a Resources page of my favorite books, inspiring films, informative websites, & transformative products that have impacted my life
I want to send a gift to Rich and Julie. What is their mailing address?
We really appreciate the sentiment.
We are happy to sample products, however cannot be in a position to be expected to review, promote, blog, tweet or share about it. We get emails every day from people wanting to send stuff and we can’t shoulder the responsibility of promoting. So if there are no strings… feel free to send any gifts and info to the address below:
Rich Roll Enterprises, LLC
2630 Conejo Spectrum Street
Thousand Oaks, CA 91320
I can't find the supplements (Jai Repair Plantpower Recovery Formula and B-12) on your website. Where did they go?
We appreciate your interest in the Jai Repair Plantpower Recovery Formula & B-12. Although well-received by people all over the world, we decided to discontinue this product and focus our energies on media content: the podcasts, YouTube videos, speaking engagements, & new books.
If you are interested in a clean, plant-based & natural substitute for Rich Roll’s supplements we would suggest checking out the Vega line of products at: http://myvega.com
Check out their products here: http://myvega.com/products/
The Juicero system seems too expensive for practical use, what do you like about it?
Not only was it the best juice I have ever tasted, I realized there is much more going on at Juicero than meets the eye. A marvel of advanced technology, the future-forward wifi-enabled Juicero exerts 8,000 pounds of pressure to cold-press the freshest juice possible from QR-coded organic produce packs (soon to be 100% compostable) that contain detailed information on nutrition, the farm of origin and the date of harvest (never to exceed 5 days). None of the nutrient degrading pasteurization mandatory in all store bought juice. No more old or non-organic produce typical of most juice bars. And of course, zero home cleanup. I realize there is some online grousing about Juicero’s pricing, but the team at Juicero has just dropped the price from $699 to $399 for the Press.
When does Julie’s new cheese book This Cheese is Nuts release?
Julie’s newest book entitled This Cheese is Nuts: Delicious Vegan Cheese at Home will be available on June 13, 2017. It is the essential primer and guide to preparing delicious, totally vegan, nut-based cheeses. Please pre-order it here by clicking This Cheese Is Nuts! on Amazon.
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