Thoughts on 80/10/10

Recently I have  been listening to many stories of athletes who have used a raw, vegan, low fat, high fruit diet to fuel their training and racing. The successes are impressive, so I had to try it.  I recently read 80/10/10 by Dr. Douglas N Graham and was amazed!  In short, Graham suggest that a humans ideal diet should consist of fresh, ripe, raw, organic, whole fruits and vegetables. 80/10/10 itself is a calorie-nutrient ratio whereby—as Graham suggest—we should be getting 80 percent of our calories from carbohydrates, 10 percent from protein and 10 percent from fat.  According to Graham this is our natural diet: the diet the earth provided for us to thrive on.   If our most ideal foods are raw fruits and vegetables wouldn’t this yield the greatest athletic performance?  This is what I want to find out.  For more details check out the video below...

What I ate for the first three weeks...

The following is my nutrition log.  Since then, I have found my stride with 80/10/10 and have further simplified how I eat.  For the first two weeks I ate only fruits and vegetables.  After this point I started to add a small amount of nuts or seeds.  And that is what I have been doing ever since. I have also noted my training in the nutrition log to illustrate that this is not a fasting diet, it is a thriving diet.  The training is a little low, light, and easy as I had just finished Diez Vista 100K and was in a recovery block.  

Here a few of my recipes pertaining to this raw-vegan lifestyle...

Recovery Salad 

Banana Cantaloupe Smoothie 

Raw Raspberry Dressing

A few tips for those who prefer reading over watching videos...

1.  Ripe.  I cannot over state this enough.  Ripe fruit taste way better than unripe fruit.  Not only does it taste better, but it also digest easier.  I have become a ripe-fruit snob!  If it's not ripe, I don't eat it.  Eating unripe fruit  would be like eating crunchy rice...and no one wants to do that!  

2.  Volume.  Fruits and vegetables have a far few calories per bite when compared to fatty foods, refined foods, and even cooked food.  Therefore, the volume of food I now eat is much higher than it used to be.  I aim for at least 3000 calories per day.  As an example, one banana contains roughly 100 calories.  Once I wrapped my brain—and expanded my stomach—around the idea of eating 14 bananas or 10 mangos in one sitting, 80/10/10 become much easier.  

3.  Bonus tip!  Not in the video!  For those who have read this far!  I like to eat my overt fat source (a small slice of avocado, or a tablespoon or two of nuts or seeds) with my daily big salad.  The small amount of fat can be used to make a tasty dressing.  In addition, the fat helps the body absorb all of the awesome nutrients found in the salad.  And oh, make the salad BIG!  

In conclusion...

I have really enjoyed this way of eating.  I have been feeling great during my runs, my recovery is quick, and my energy levels are high.  I have even lost a bit of weight.  I have found my rhythm with 80/10/10, and now I need to continue it for a few more months so I can fully see the benefits.   Whether you decide to adopt this way of eating or not, eating more fruits and vegetables is something that will improve wellness, health, and life.  And that is something that I am a fan of!  

 

Jason ManningComment