5AM

• Wake up, groom/dress for training

• Consume 16 oz of water with the following:

  • 10 g of creatine monohydrate (Momentous)

  • 3 g of l-glutamine (Pure Encapsulations)

  • 10 g of collagen (Momentous Collagen Shot packet)

• NOTE: On race days, Jake also consumes the following within 30 minutes of race start time.

  • 200 mg of caffeine in a “pre-workout” mix (varies)

  • 28 g of carbohydrate (Momentous Fuel packet)

6AM

• Train for 90-120 minutes (Goal is complete 1500 kcal on “Move” ring of Apple iWatch each day, 75% of which is prior to opening any phones or computers.) Training is usually a variation of Ironman, Hyrox, CrossFit, and/or sauna. 

• During training, Jake consumes 16 oz of water with the following

• 2.5 g of l-leucine (Momentous Vital Aminos)

• Electrolytes (LMNT packet, fruit flavor)

8AM

Shower, groom, and consume the following:

• Protein shake with the following:

• 16 oz of water

• Momentous Whey Protein, chocolate (45 g of protein)

• Momentous Collagen (12 g of collagen peptides w/ Vit C and 15 g of protein)

• 10 g of MCT oil powder (Perfect Keto, chocolate)

• Electrolytes (LMNT packet, chocolate)

• 12.5 g fish oil (Pure Encapsulations)

• 1 g quercetin (Pure Encapsulations)

• Pro-biotic (Pure Encapsulations)

• 600 mg alpha lipoic acid (Pure Encapsulations)

• 1 g vitamin C (Pure Encapsulations)

• 550 mg berberine (Pure Encapsulations)

• B Complex (Pure Encapsulations)

• “Brain Reset” (Pure Encapsulations)

• 600 mg choline (Momentous Alpha GPC)

10AM - 12NOON

• 16 oz of water

• Snack on mixed nuts or David protein bar (25 g of protein), when needed

12NOON

Protein shake with the following:

• 16 oz of water

• Momentous Whey Protein, chocolate (45 g of protein)

• 10 g of MCT oil powder (Perfect Keto, chocolate)

• Electrolytes (LMNT packet, chocolate)

• Chia seeds (20 g of fiber and 12 g of protein)

2PM

16 oz of water with:

• Electrolyte packet (LMNT, fruit flavor)

• 1.8 g of NAC w/ 1.8 g of glycine (Pure Encapsulations)

4PM

Prep’ed meal containing 50 g of protein and 20 g of fiber. Protein varies between beef, chicken breast, salmon, hard-boiled eggs, pork, bone broth. Protein is always organic, free-range, grass-fed, wild-caught, etc. with no additives. Fiber varies between cruciferous vegetables, beans, leafy greens. Fats such as butter, olive oil, avocado oil are added per taste, along with salt, pepper. 

4PM - 8PM

16 oz of water

8PM

Yogurt or almond butter 20 g of protein with Stevia, chocolate LMNT packet, and unsweetened almond milk

• Consume 16 oz of water with the following:

• 12.5 g fish oil (Pure Encapsulations)

• 1 g quercetin (Pure Encapsulations)

• 600 mg alpha lipoic acid (Pure Encapsulations)

• 1 g vitamin C (Pure Encapsulations)

• 550 mg berberine (Pure Encapsulations)

• 500 mg curcumin (Pure Encapsulations)

• 400 mg l-theanine (Pure Encapsulations)

• 500 mg ashwagandha (Pure Encapsulations)

• 4000 iu VitD3/K2 (Pure Encapsulations)

• 100 mg ubiquinol (pure Encapsulations)

• Multivitamin (pure Encapsulations)

• 360 mg Mg glycinate (Pure Encapsulations)

• 400 mg Tongkat Ali Momentous)

9PM - 5AM

Sleep

IMPORTANT NOTES:

The food macros and timing represent daily goals that often vary. However, the following daily total goals should not be compromised and are recommended for ALL adults:

• Consume ideal body weight in grams of protein per day.

• Consume at least 30-40 grams of fiber per day

• Consume half body weight in oz of water per day. Increase for 16 oz per each hour of training.

• Eat all whole foods. 

• Sleep 7-9 hours per night.

• No alcohol or illicit drugs.

Diet is a Keto/Mediterranean blend, which means that Jake eats a variety of colorful vegetables, fish, and olive oil. Jake consumes dairy moderately in form of low sugar cheeses and yogurt. Jake eats fruit very minimally and views them as a “treat” or as “fuel for performance.” Fruit is usually limited to a handful of berries, but Jake consumes more citrus fruits (i.e. bananas, oranges) during longer (2+ hours) races (i.e. Ironman, full marathons). 

When feeling stressed, over-trained, sleep-deprived, or have suspected exposure to respiratory virus (i.e. airplane travel, holiday parties), Jake doubles the above doses of vitamin C, creatine, and magnesium.

Jake does not take any prescribed medications, and he does not take any of the performance enhancers listed on “Prohibited List” from World Anti-Doping Agency.