Science

Here is Ben’s massive caloric diet in preparation for his transatlantic swim

Sample Menu

Breakfast GOAL – 650 kcal 
  2 cups dry cereal ~44g CHO, 6g pro 
  1 cup milk (powdered) ~12g CHO, 8g pro, 8 g fat 
  2 slices bread (toasted), ~30g CHO 6g pro 
  1 tbsp jelly/jam, ~13g CHO 
  2 tbsp nutella, ~19g CHO, ~2g pro, 9gm fat 
  1 cup orange flavored breakfast drink, 3 tsp = 6 fl oz, ~22g CHO 

Lunch GOAL – 1100 kcal 
  2 cups pasta ~ 60g CHO, 12g pro 
  1 cup tomato sauce with meat (Prego) ~40g CHO, 5g pro, 2g fat 
  4 slices sandwich bread ~60g CHO, 12g pro 
  2 tbsp jam/jelly per sandwich ~26g CHO 
  2 oz hard grated parmesan cheese (use liberally) ~10g pro, 14g fat 
  pastries, pop tarts or cereal bars ~ 60g CHO. 4g pro, 6g fat 
  candy bar (1.85 oz bar / Mr. Goodbar) ~300 kcal, 22g CHO, 7g pro, 20g fat 

Dinner 
  Tuna Helper 1/5 pck with 1.3 oz tuna (whole can) ~58g CHO, 10g pro, 
              14g fat (~2 cup) 
  1 cup green beans  ~10g CHO, 4g pro 
  1 cup sweet potatoes  ~39g CHO, 6g pro 
  1 cup mango or a fruit packed in heavy syrup  ~48g CHO, 3g pro 
  4 slices bread  ~60g CHO 
  jam/preserves ~26g CHO 
  2 tbsp nutella ~19g CHO, 2g pro, 9g fat 
  2 cups rice  ~60g CHO 
  2 cereal bars ~60g CHO, 4g pro, 6g fat 

Late PM Snack 
  2 cups cereal  ~44g CHO, 6g pro 
  1 cup powdered milk  ~12g CHO, 8g pro, 8 g fat 
  6 graham crackers  ~30g CHO, 6g pro, 3g fat 
  1 cup applesauce (Mott’s sweetened) ~30g CHO 

Meal Schedule

(7000 – 8000 kcal/day) 6:00 am Prior to swim – Consume 70g CHO  
                  (at least one hour prior to swim) 

7:00 am    Breakfast 
7:30 am    2-hour swim – During swim, 100g CHO (1 liter gatorade/hr) 
 9:30 am    AM Break (30 – 45 minutes) – 1 can Gatorpro – 350 kcal, 6g fat, 
                    58g CHO, 17g pro, or 1 can Boost (40g CHO, 10g pro, 4g fat) 
10:00 am    2-hour swim – During swim, 100g CHO (1 liter gatorade/hr) 
12:00 pm    Lunch and 2-hour rest – Consume as much as possible 
 2:00 pm    2-hour swim – During swim, 100g CHO (1 liter gatorade/hr) 
 4:00 pm    PM Break (30 – 45 minutes) – 1 can Gatorpro or 1 can Boost 
 4:30 pm    2-hour swim – During swim, 100g CHO (1 liter gatorade/hr) 
 6:30 pm    After swim – Consume 50g CHO every two hours until dinner 

Intake analysis: 1600kcals from CHO intake during 8-hour swim500 – 700 kcals from breakfastTotal: ~2300 Kcals*Need to consume ~2600 kcal from CHOduring lunch, dinner and before bedtime.

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