If you want to improve your strength, endurance, and power at the same time, you need to have well-structured training, good nutrition, and a good recovery.

@alecblenis will help you understand what it takes!

He also shared his favourite foods, macros split and we answered questions from the audience about hitting vegan protein or what is more important – training or nutrition?

Hope you enjoyed this episode and make sure to reach out to Alec or to me if you have any questions.

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Alec Blenis follows a fully plant-based or vegan diet, a lifestyle he has maintained for over 15 years, since he was 13 or 14 years old.

His approach to nutrition has evolved over time:

• Shift from “Clean Eating”: When he first considered performance nutrition, he tried to eat “super super clean,” which he found often came at the expense of getting enough calories, making it difficult to put on muscle mass while engaging in high-volume endurance events. He has since moved away from this “orthorexic” mentality, which he describes as being overly limited in what qualifies as “good enough” or “clean enough”. This shift has made it much easier for him to fuel himself appropriately and perform at his best.
• Mental Health and Nutrition: He rarely thinks about his nutrition for more than a few minutes a day, finding it mentally healthier and less stressful than constantly worrying about whether he ate enough or if something was “healthy enough”. He views his eating habits as ingrained into his lifestyle, allowing him to dedicate mental energy to other pursuits.
• Incorporating Processed Foods: For hybrid athletes with extremely high caloric needs (e.g., 5,000-6,000 calories a day), relying solely on “clean” foods like kale and black beans can lead to excessive fiber intake, causing digestive issues and potentially negatively impacting hormones. To meet these high caloric demands, he suggests that allowing some processed foods, a little sugar, or even a pint of ice cream can be a practical way to consume necessary calories without the negative effects of too much roughage.

Regarding his specific intake and food choices:

• Macronutrients (Macros): He has a general, intuitive idea of his macros based on past tracking. He consumes approximately 200 grams of protein, 500-600 grams of carbohydrates, and around 150 grams of fat daily. He notes that his calorie needs are “really really high” due to his active lifestyle, which includes 20,000-30,000 steps most days, commuting by bicycle, and 1-2 hours of structured training. He finds it takes extra effort to maintain his current muscle mass, as he would naturally be a “really skinny” person if he didn’t pay attention to his intake.
• Eating Strategy: He primarily eats to hunger. When trying to build muscle and gain weight, he aims to eat until he’s “a little bit over full,” scoring around an 8 or 9 on a scale of 1 to 10 for fullness (where 10 is uncomfortable). He finds this approach intuitive for himself, but acknowledges that others might need more structured tracking initially to understand their hunger and fullness cues.
• Staple Foods and Preferences:
  • Convenience Foods: He relies on protein shakes and smoothies during busy workdays due to their simplicity and ease, as cooking and meal prepping every meal is not always practical.
  • Restaurant Foods: He enjoys Indian food and Thai food, often asking for extra protein portions like double tofu or extra beans when dining out.
  • Carbohydrates: Potatoes and rice are among his go-to carbohydrate sources.
  • Occasional Treats: He admits it’s hard for him to turn down a good side of french fries.