Jake’s Daily Routine
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.
5 AM
Wake up, groom/dress for training
Consume 16 oz of water with the following:
200 mg of caffeine in a “pre-workout” mix
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 and skips caffeine.
1 gram of l-Tyrosine (Pure Encapsulations)
28 g of carbohydrate (Momentous Fuel packet)
Train for 60-120 minutes. Training is usually a variation of Ironman, Hyrox, CrossFit, and/or sauna.
During training, Jake consumes 32 oz of water with
2.5 g of l-leucine (Momentous Vital Aminos)
Electrolytes (LMNT packet, fruit flavor)
8 AM
Shower, groom, and consume the following:
20 oz of water
Momentous Whey Protein (~50 g of protein)
10 g of MCT oil powder (Perfect Keto)
Electrolytes (LMNT packet)
1.25 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)
600 mg choline (Momentous Alpha GPC)
12 AM
Protein shake with the following:
20 oz of water
Momentous Whey Protein (~50 g of protein)
10 g of MCT oil powder (Perfect Keto)
Electrolytes (LMNT packet)
Chia seeds (20 g of fiber and 12 g of protein)
4 PM
Prepared meal containing ~40 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.
Before next meal, complete at least 200 kcal of “Move” ring.
8 PM
Prepared meal containing ~40 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.
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 Magnesium glycinate (Pure Encapsulations)
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 at least 1.6 g of protein per kg of body weight.
Consume at least 30 grams of fiber per day.
Consume at least half body weight (lbs) in oz of water per day. Add 16 oz with electrolytes 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 eats fruit minimally and views them as a “treat” or as “fuel for performance.” Fruit is usually limited to a handful of berries. Carbohydrates are limited to less than 100 grams per day except for competition days.
When feeling stressed, over-trained, sleep-deprived, or have suspected exposure to respiratory virus (i.e. airplane travel, holiday parties), Jake increases dosing of vitamin C, creatine, zinc, magnesium for up to 5 days.
