THE ULTIMATE
NUTRITION PLAN
FOR IRONMAN®
RACING
WRIT TEN BY JOSH MUSKIN
FINDING OUT “WHAT TO EAT” IS OFTEN EASIER THAN
“WHEN TO EAT IT”. IN THE CRAZY WORLD THAT IS
IRONMAN® AND TRIATHLON TRAINING, ATHLETES
CONSUME AN IMPRESSIVE AMOUNT OF FOOD TO
PROPERLY FUEL THEIR BODIES. PERFORMANCE CAN
BE FURTHER ENHANCED BY FUELING YOUR BODY AT
THE PROPER TIME, AND WITH THE PROPER AMOUNT
OF NUTRIENTS. THIS, IS A GUIDE ON HOW TO DO JUST
THAT.
THE GOALS
Use food as a medium to:
1.) Burn fat
2.) Increase energy
3.) Fuel workouts for performance & recovery
THE HOW
In this guide we’ll take a look at several main categories
of meals: Breakfast, Lunch, Dinner, Snack(s), Energy &
Recovery.
The timing & quantity of food in these meals as it
pertains to your workouts can help create substantial
improvement in the quality of your workouts and
recovery.
Timing (at least by approximation) these meals and
nutritional intake will be the focus of this guide.
2
THE PLATE METHOD
Lean Protein
Non-Starchy
Vegetables
Grain Foods /
Starch
When making meals, aim to have your plates resemble the
one above. 50% of your plate should be made up of nonstarchy veggies (broccoli, tomatoes, onions, etc.), 25% of
your plate should be grains or starches (rice, sweet potato,
etc.). And the last 25% made up of lean protein (most fish,
chicken, turkey, occasional red meat, etc.). For a ‘half plate’
keep the same ratio, just half the volume (or find a smaller
plate).
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WHAT TO EAT
Starch
Fruit
Nuts & Seeds
Meat & Vegetables
“Meat & veggies, nuts & seeds, some fruit, little starch and
no sugar. That’s the overall theme.
Within that, there are endless possibilities when you couple
the plate method with the variety of available proteins,
veggies and starches available.
All the recipes below not only fit into this pyramid, but are
easily adaptable to the plate method.
Enjoy 1 unique recipe per day (dinner & leftovers for lunch) to
get your training off on the right foot and avoid food fatigue
from the get-go.
4
HOW MUCH TO EAT
There are 2 main formulas for calculating how many
calories to consume. The first method is a bit more
exact, but requires that you know your lean body mass
(which can be acquired from a smart scale, or a service
like a BodPod or In-Body scan). The second, assumes
you don’t have access to find this out, and is a method
to get “darn close”.
The first looks like this: BMR = 370 + (21.6 * LBM)
Note this requires Lean Body Mass (LBM) to be
measured in Kilos. If you’re using pounds, divide the
weight in pounds by 2.2.
This formula gives you your Basal Metabolic Rate
(BMR), i.e. the calories your body needs to stay alive.
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HOW MUCH TO EAT
You then take that BMR apply a multiplier based on
your level of activity:
• 1.15 = Sedentary (little or no exercise)
• 1.2 to 1.35 = Light activity (1 to 3 hours of exercise or
sports per week)
• 1.4 to 1.55 = Moderate activity (4 to 6 hours of
exercise or sports per week)
• 1.6 to 1.75 = Very active (7 to 9 hours of exercise or
sports per week)
• 1.8 to 1.95 = Extra active (10+ hours of exercise or
sports per week)
In training for an Ironman, you’ll likely be between 1.61.95.
So BMR * Multiplier = Calories to consume per day
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HOW MUCH TO EAT
If you don’t have access to a smart scale, BodPod or
In-Body scan, to find out your lean body mass, you can
use this much simpler formula:
BMR = Pounds of body weight * 16
Note, If you’re measuring in Kilos, multiply by 33.
This formula looks, much simpler (and it is) but it will
get very close.
For example, let’s look at a 175lb male with 12% body
fat (144lb in LBM)
370+(21.6*(143.6/2.2)) = BMR of 1779
Multiply by 1.6 = 2847
That same 175 * 16 = 2800, pretty darn close to 2847.
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THIS IS JUST A PLACE
TO START
This calorie number is just a starting point. There are a
few common adjustments:
If you’re looking to lose weight, you can adjust this final
number down by up to 20% (but listen to your body,
you still need to feel energized for your workouts, if
you’re feeling sluggish all the time, up the calories a
little).
If you have a high metabolism already and are afraid of
losing too much weight, up the number by 10-20%
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WHEN TO EAT
‘When’ you eat is almost as
important as ‘what’ you eat.
The schedule listed below
is flexible in that, your pre/
post workout meals and
snacks can be adjusted to
whenever it is you do your
workouts.
The important thing is that
you do, in fact, eat before
and after each.
Why?
Eating something small and light before your workouts
can help keep your energy levels during that workout
elevated longer than going in after fasting.
Amount is critical in that you certainly don’t want to be
‘full’ as that can cause GI discomfort, but a little goes a
long way.
After your workouts, recovery is paramount. Giving the
body some calories and protein immediately (within 15
minutes) of completing a workout, can help keep your
body from taking nutrients from your muscles, and instead
take them from food - resulting in quicker recovery, and
less muscular atrophy.
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EXAMPLE SCHEDULE
Note: this schedule is an example and assumes your
morning workout is done upon waking up (i.e. prior to
breakfast)
Time
Example Meal
Premorning
workout
12oz water
1 banana
2 tbs of nut butter (preferably almond or cashew)
PostMorning
Workout /
Breakfast
12-24oz water
Overnight oats
MidMorning
Snack
1/2 Avocado
- OR 1 cup of nut/seed trail mix (no M&M’s...)
Lunch
1 full plate-method plate of any recipe attached below
MidAfternoon
Snack
1 16oz smoothie recipe attached below
PreAfternoon
Workout
12oz water
1 banana
PostAfternoon
Workout /
Dinner
12-24oz water
1 full plate-method plate of any recipe attached below
PreBedtime
Snack
12oz water AND
1 cup cottage cheese OR
1 cup greek yogurt OR
1 serving casien protein in water smoothie
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RECIPES
Ah, the crux of it all. What you’ll actually have the
opportunity to eat.
Curated below, are dozens of recipes that meet some
key criteria:
1. They follow the nutritional pyramid above
2. They’re easily adjusted for plate method serving
3. They’re easily prepared in bulk for proper meal
prepping
4. They can help aid in fat loss
5. They can help increase energy during workouts
6. They can help aid in recovery & injury prevention
7. Most importantly - they’re delicious
The below recipes are broken into 3 categories:
1. Breakfast
2. Lunch & Dinner
3. “Build your own” which includes approved snacks,
and individual protein, carb and vegetable options to
make your own ‘plate method’ meals
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BREAKFAST:
OVERNIGHT OATS
INGREDIENTS
INSTRUCTIONS
1. Combine oats & protein in a bowl/
storage container (must have a lid)
and mix
2. Add almond milk and stir until protein
is dissolved
3. Layer blueberries & strawberries on
top
4. Cover & let sit in the fridge overnight
5. Add banana on top
6. Enjoy!
Serving: 1 Cal/serving: 465
• 1 Cup Rolled Oats
• 1 Scoop Protein
• 3/4 Cup Almond Milk
• 1/4 Cup Blueberries
• 1/4 Cup Sliced
Strawberries
• 1 Banana
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BREAKFAST:
OVERNIGHT OATS 2
INGREDIENTS
INSTRUCTIONS
1. Add all of the ingredients to a
container
2. Mix well to combine.Top with a lid
and place in the refrigerator overnight.
3. In the morning add toppings.
4. Enjoy!
Serving: 1 Cal/serving: 420
• 1/2 Cup Rolled Oats
• 1 Cup Almond Milk
• 1 Tbs Peanut butter
• 1 Tsp Cinnamon
• Toppings
• 1/2 Apple
• 1/2 Banana
• Small handfull
Blueberries
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BREAKFAST:
SHASHUKA
INGREDIENTS
INSTRUCTIONS
1. Heat oil in a pan on a low/medium
heat.
2. Add garlic, onions and red bell
peppers to the pan and sauté for a
few minutes.
3. Add cumin, paprika, salt and pepper
to taste.
4. Stir and cook for 1 minute.
5. Add tomato purée and stir for 1
minute. Then add tomatoes and stir.
6. Bring to a simmer and leave to
simmer for 10 minutes (adjust the
seasoning if necessary).
7. Add spinach and stir.
Serving: 4 Cal/serving: 120
• 1 can tomato chopped
• 1/2 red bell
pepper chopped
• 2-3 tbsp of tomato purée
• 1/2 onion chopped
• 1-2 cloves garlic crushed
• 4-5 eggs
• 1 handful spinach chopped
• 1/4-1/2 tsp cumin
• 1/4-1/2 tsp paprika
• Salt to taste
• 1/4 tsp herbsl
• vegetable oil (splash)
• parsley to garnish
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BREAKFAST:
SHASHUKA (CONT.)
INGREDIENTS
INSTRUCTIONS (CONT.)
1. Create 4-5 wells and carefully crack
an egg into each well.
2. Cover the pot and cook for 5-7
minutes, until the eggs are set but
soft.
3. Sprinkle with parsley
Serving: 4 Cal/serving: 120
• 1 can tomato chopped
• 1/2 red bell
pepper chopped
• 2-3 tbsp of tomato purée
• 1/2 onion chopped
• 1-2 cloves garlic crushed
• 4-5 eggs
• 1 handful spinach chopped
• 1/4-1/2 tsp cumin
• 1/4-1/2 tsp paprika
• Salt to taste
• 1/4 tsp herbsl
• vegetable oil (splash)
• parsley to garnish
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BREAKFAST:
EGG CASSEROLE
INGREDIENTS
INSTRUCTIONS
1. Heat oven to 350*
2. While the oven preheats, chop and
sauté the bacon until cooked
3. Mix bacon, chopped vegetables &
beaten eggs in a 9x13 baking dish
4. Add salt & pepper
5. Cook 25-30 minutes
6. Let cool for 5 minutes, then serve!
Servings: 10 Cal/serving: 180
• 5 slices bacon diced
• 1 cup onion finely chopped
• 1 tsp minced garlic
• 1 medium red bell
pepper diced
• 1 medium green bell
pepper diced
• 12 eggs beaten
• ½ tsp sea salt
• ¼ tsp pepper
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BREAKFAST:
BREAKFAST BOWL
INGREDIENTS
INSTRUCTIONS
1. In a small dish, mix up the tofu
scramble ingredients then set aside.
2. Add the kale, mushrooms and onions
to a skillet over medium-high heat.
Cook 5-8 minutes until tender and
browned. Set aside.
3. In the same pan, add the tofu mixture
and cook for 5 minutes until heated
through and starting to brown.
4. To assemble the breakfast bowls, add
the tofu scramble to the bowl with
the kale mixture then add brown rice,
avocado and salsa. Serve right away
or pack up for meal prep.
Servings: 1 Cal/serving: 375
For the Tofu Scramble
• 1 serving medium or firm
tofu, crumbled (or eggs)
• 1 tsp turmeric
• salt and pepper
• dash or soy sauce
• 1 tbsp water
For the Sautéed Veggies
• 1 big handful of kale, destemmed and chopped
• 1 cup sliced mushrooms
• 1/2 cup diced white onions
For the Bowls
• 1/2 an avocado salsa
• 1/2 cup cooked brown rice
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LUNCH/DINNER:
GREEK CHICKEN BOWL
INGREDIENTS
INSTRUCTIONS
1. Preheat oven to 350*F
2. Pat chicken thighs dry & season.
3. Add chicken to a non-stick sheet pan
& bake for 30-35 min @ 350*
4. Rinse off the rice and add it & the
chicken stock to a small pot & cover.
5. Bring rice/stock to a boil & reduce to
low for 14 min. (Note: never uncover
until the timer goes off... trust me)
6. Chop & combine all remaining
ingredients into a bowl & add tzatziki
dressing. Mix till combined
7. When the chicken and rice are done,
plate and serve!
Servings: 4 Cal/serving: 614
• 2lbs Chicken Thighs
(Boneless)
• 1 Cup Basmati Rice
(Uncooked)
• 1 3/4 Cups Chicken Stock
• 2 Cups Grape Tomatoes
• 1 Red Onion (Medium)
• 1 Cucumber (Large)
• 1/4-1/2 Cup Cilantro
• 1/4 - 1/2 Cup Tzatziki
• Mediterranean Seasoning
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LUNCH/DINNER:
SHEET PAN CHICKEN
INGREDIENTS
INSTRUCTIONS
1. Preheat oven to 425°F
2. Add the thighs into a large Ziploc bag.
3. Chop garlic & herbs & add to a bowl.
4. Add balsamic vinegar, salt, pepper,
and olive oil into the bowl & mix well.
5. Pour the marinade over the chicken in
a Ziploc bag. Set in the fridge.
6. Season vegetables on a roasting pan
7. Place a roasting rack on top of the
prepared vegetables, lay marinated
chicken on the rack in a single layer.
Pour the marinade into the pan.
8. Roast for 25-30 minutes.
9. Serve!
Servings: 4 Cal/serving: 400
• 8 boneless skinless thighs
• 8 ounces mushrooms
• 8 ounces Brussel sprouts,
• 1 pint grape tomatoes
• 1 medium red onion
• 1 cup carrots, sliced
• Rice/baby potatoes
For Marinade
• 2 cloves garlic
• 1 1/2 tbs fresh rosemary
• 1 1/2 tbs fresh oregano
• 2 leaves fresh sage
• 1/4 cup plus 1 tablespoon
balsamic vinegar
• 1 tsp kosher salt
• 1/2 tsp pepper
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LUNCH/DINNER:
DIJON SALMON
INGREDIENTS
INSTRUCTIONS
1. Preheat oven to 375°F
2. Place the salmon baking tray
3. Mix together the remaining
ingredients in a small bowl and
generously coat the top of the salmon.
4. Bake the salmon for 18-20 minutes
5. Meanwhile, fry asparagus in 1-2
tbs olive oil, salt & pepper for 5-10
minutes
6. Serve
Servings: 5 Cal/serving: 215
• 1 1/2 lbs salmon, King,
Sockeye or Coho salmon
• 1/4 cup fresh parsley, finely
chopped
• 1/4 cup Dijon mustard
• 1 tbsp lemon juice
• 1 tbsp avocado (or olive) oil
• 3 garlic cloves, finely
chopped
• 1 lb asparagus
• salt and pepper
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LUNCH/DINNER:
STEAK & POTATO PAN
INGREDIENTS
INSTRUCTIONS
1. Preheat oven to broil (High)
2. Quarter & mix potatoes with olive oil,
garlic, peppercorn & parsley
3. Broil potatoes for 5-7 minutes
4. Season the steak & add to the baking
sheet with the asparagus
5. Broil for 5-6 minutes per side
6. Remove pan, allow to cool & rest for
5-10 minutes
7. Serve
Servings: 4 Cal/serving: 515
• 1 1/2 lbs flank steak
• 2 lb red potatoes
• 1 lb asparagus
• 3-4 garlic cloves
• 1 tsp parsley
• 1 tsp crushed peppercorn
• Salt & pepper
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LUNCH/DINNER:
TURKEY & RICE
SKILLET
INGREDIENTS
INSTRUCTIONS
1. Sauté the garlic in a pan with olive oil
2. Add ground turkey & cook through
3. Chop & add in sun dried tomatoes,
rice, and spinach to the pan
4. Add chicken broth, cover and bring to
a boil
5. Reduce heat to low & let cook,
covered, for 15 minutes. Then add feta
& serve
Servings: 4 Cal/serving: 500
• 1 lb ground turkey
• 2 cloves garlic
• 1 tbs dried oregano
• 1 cup long grain white rice
(uncooked)
• 2 cups spinach
• 1/3 cup sundried tomatoes
• 1.5 cups chicken broth
• 1 lemon
• Feta cheese
• Salt & pepper
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LUNCH/DINNER:
GREEK COUSCOUS
SALAD
INGREDIENTS
INSTRUCTIONS
1. Prepare couscous per package
2. Chop all the veggies & add to a bowl
3. Drain & rinse chickpeas (roast in the
oven if desired for some crisp)
4. Combine couscous & veggies, top
with vinaigrette dressing & serve
5. Note: Feel free to add chicken for
extra substance
Servings: 4-6 Cal/serving:
440
• 10 oz pearled couscous
• 1 english cucumber
• 3 bell peppers (any color)
• 1 red onion chopped
• 1 cup cherry tomatoes
• 1/2 cup flat leaf parsley
• 2 (15oz) cans of chickpeas
• Lemon wedges
• Feta cheese
• Salt & pepper
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LUNCH/DINNER:
ROASTED VEGGIE
SALAD
INGREDIENTS
INSTRUCTIONS
1. Preheat oven to 400*
2. Chop sweet potatoes into 1/2in cubes
3. Toss sweet potatoes with oil, cumin,
salt & pepper, and roast for 20-25
minutes
4. In a large bowl, combine corn, black
beans, quinoa, onion & potatoes
5. Serve with light vinaigrette dressing
Servings: 4-6 Cal/serving:
545
• 1.5 lbs sweet potato
• 1/2 tsp cumin
• 2 cups cooked quinoa
• 1 red onion chopped
• 1 can black beans (15oz)
• 1 can corn (15oz)
• Olive oil, salt & pepper
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LUNCH/DINNER:
SALMON BOWL
INGREDIENTS
INSTRUCTIONS
1. Preheat oven to 400*.
2. Rub the salmon with the spices and
bake for 20-25 minutes
3. For the salad chop the cabbage and
mix with the lemon juice. Add lettuce,
basil, olive oil, feta cheese and 1 clove
of minced garlic. Mix and season.
4. Chop broccoli and stir them for 2
minutes in a non-stick pan with 1 Tbsp
olive oil. Turn off the heat and cover.
5. Arrange the bowl with salad at the
bottom, then add the olives, hummus,
broccoli and in the middle the salmon.
6. Add salt and pepper to taste.
Servings: 2 Cal/serving: 510
• 2, 1lb salmon filet
• 1 tsp basil, dry
• 1/2 tsp crushed red pepper
• 2 garlic cloves, minced
• 1 cup broccoli florets
• 2 Tbsp olive oil
Salad
• 1 cup lettuce, chopped
• 2/3 cup purple cabbage,
chopped
• handful basil leaves
• 1/4 cup feta cheese,
crumbled
• 1 Tbsp lemon juice
• 10 olives, pitted
• 2 tbsp hummus
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LUNCH/DINNER:
BUFFALO CHICKEN
SPAGHETTI SQUASH
INGREDIENTS
INSTRUCTIONS
For buffalo sauce
1. Place 1 cup of Franks hot sauce and
1/3 cup Ghee in a small pot on low
heat. Stir until combined
For the squash
1. Preheat oven to 350°F.
2. Cut the squash in half lengthwise &
scoop seeds and stringy insides out.
3. Place squash cut-side down on the
baking sheet.
4. Bake for 30-40 minutes or until
squash is tender.
5. Use a fork to gently scrape the squash
into a large bowl. Reserve the shells.
Servings: 4-6 Cal/serving:
250
• 1 ¼ lbs chicken breast,
cooked and shredded
• 1 medium
spaghetti squash,
halved (about 3 lbs.)
• 2 ribs celery, thinly sliced
• 2 green onions, white and
green parts thinly sliced
• ½ cup diced red bell
pepper
• 1 cup Franks red hot sauce
• 1/3 cup Ghee
• Optional: ¼ cup Whole30
Creamy Ranch Dressing
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LUNCH/DINNER:
BUFFALO CHICKEN
SPAGHETTI SQUASH
INGREDIENTS
INSTRUCTIONS (CONT.)
For chicken
1. You can use any leftover chicken, but
for the perfect shredded chicken, add
chicken to a slow cooker and cover
with chicken broth.
2. Then add salt, pepper, and 1-2 tbs of
ghee.
3. Cook overnight
Assemble the bowls
1. Place squash shreds, chicken, celery,
onions, peppers and Buffalo sauce
in a large bowl and top with ranch
(optional, increases calories)
2. Serve!
Servings: 4-6 Cal/serving:
250
• 1 ¼ lbs chicken breast,
cooked and shredded
• 1 medium
spaghetti squash,
halved (about 3 lbs.)
• 2 ribs celery, thinly sliced
• 2 green onions, white and
green parts thinly sliced
• ½ cup diced red bell
pepper
• 1 cup Franks red hot sauce
• 1/3 cup Ghee
• Optional: ¼ cup Whole30
Creamy Ranch Dressing
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LUNCH/DINNER:
CHICKEN SHAWARMA
INGREDIENTS
INSTRUCTIONS
For the rice
1. Place rice & water in a small pot.
Cover, bring to a boil.
2. Reduce to simmer & wait 13 minutes
For the Shawarma chicken
3. Chop chicken into 1” cubes
4. Coat chicken in spices
5. Heat a large heavy duty skillet to
medium-high heat
6. Pour 1 teaspoon olive oil to the pan
& cook the chicken uncovered until
cooked
Servings: 4 Cal/serving: 480
For the rice
• 1 cup basmati rice
• 3/4 cup water
For the Shawarma chicken
• 1 lb chicken thighs
• 1 tsp lemon juice
• 1 small garlic clove minced
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1/4 tsp ground cardamom
• 1/4 tsp smoked paprika
• 1/4 tsp salt & black pepper
• 1 tsp olive oil
Salad (on next page)
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LUNCH/DINNER:
CHICKEN SHAWARMA
INGREDIENTS
INSTRUCTIONS (CONT.)
For Salad/Assembly
1. Combine all salad ingredients, top
with chicken and serve with hummus
or tahini (optional)
Servings: 4 Cal/serving: 480
For the salad
• 1 cup diced tomato
• 1 cup diced cucumber
• 1/4 cup diced onion
• 1/2 cup chickpeas canned
• 2 tablespoons minced
parsley
• 1 tablespoon lime or lemon
juice
• salt and pepper to taste
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BUILD YOUR OWN:
SNACKS, PROTEIN,
CARB & VEGGIE
OPTIONS
Mix and match any of the items below using the plate method
to build your own fat burning, energy producing recipes.
LEAN PROTEIN
VEGGIES
STARCH
SNACKS
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Chicken breast
Chicken thighs
Skirt steak
Flank steak
Pork loin
Salmon
Tilapia
Tuna
Chickpeas
Lentils
Tofu
Seitan
Sweet potato
Baby red potatoes
Rice (basmati, brown)
Spaghetti squash
Beats
Parsnips
Turnips
Bananas
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Broccoli
Asparagus
Kale/spinach
Green beans
Peas
Cauliflower
Onions (all colors)
Bell peppers
Cucumber
Zucchini
Corn
Mushrooms
1 Banana
1 Apple
1 Avocado
2 Clementines
1 Cup fresh/frozen mango
1/2 Cup blueberries
6oz Baby carrots
Veggies & hummus
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MUST-READ DISCLAIMER
This document presents information accumulated through personal
experience, research, and consultation with other fitness professionals.
Josh Muskin (acting in accordance with JMFitness) is not a certified
physician or nutritionist, nor shall any information presented herein be
construed as medical advice. Followers should consult a physician and
obtain permission before starting any new exercise program or diet.
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