Greg PawlisaComment

“Oh, you mean FUEL…” the food I consume to fuel my lifestyle.

Greg PawlisaComment
“Oh, you mean FUEL…” the food I consume to fuel my lifestyle.

To quote Brian Griffin from Family Guy, when he takes up running and is asked about having dinner, his response is “oh you mean fuel…” in his arrogant voice. It’s a funny scene but it’s really how you need to think about food, especially as an athlete. I love to eat and I eat a lot, following a pretty strict daily diet. I prefer not to call it a diet because its that implies restrictions. This is just how I like to eat so it’s not a diet but rather just my preferred fuel source. Mainly high in fat with medium protein intake and very low in carbohydrates. I remember as a kid trying to eat “healthy” and picking out snacks from the grocery store that said low fat because we were taught that “low fat” was better for you. I would grab a large flour tortilla or white sandwich roll as a snack on the regular…it was fat-free after all. Later in life, I realized I was constantly hungry and couldn’t get rid of that little layer of fat around my lower abs, I later figured this out and will touch on this in another blog. I basically realized that simple cards are not great for me and later confirmed it by doing some genetic testing with 23 and me and then uploading my raw data into a program from Athletigen’s Nutrition that creates reports that provide a comprehensive overview of how your DNA influences your body's response to your diet. So I switched to mostly high fat, keto style way of eating to fuel my body and training. Since early 2016 I’ve been following a mostly ketogenic diet and using FAT a fuel source for endurance competitions in addition to just everyday eating. Sometimes it can be hard to get good sources of fat on the go. I travel often and had to find some good options to bring my fuel along for the ride. Below is what I curated and use on a daily basis for everyday eating/snacking to full-on daily training and endurance competitions such as marathons or Ironman triathlons.

My meal supplementation intake

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Kion Bar- Yummy…I tried a lot of different health/protein bars over the years. I remember back in the day trying to eat those funky PowerBars…ugh. Believe it or not, some bars today still have the same bad taste and texture (I had one yesterday). But protein bars have come a long, long way since then. The Kion Bar is more of an energy bar than a protein bar. It’s has a well-balanced ratio of protein, healthy fats, and carbs from real foods, with 10g of protein. The best part is that it tastes great and is easy to chew. It has a softer texture so I have no problem devouring this bar while on the bike portion of a triathlon. Kion Bar is a tasty, appetite-satiating, nutrient-dense bar that will withstand the rigors of living a limitless, exciting life. 

When: I’ll eat these in the morning with coffee to break my fast. I’ll have them prior to a race, during a race or anytime for a snack pre or post workout.

Cost: $32.39(with subscription) for 12 bars.


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Onnit Protein Bites: I stocked these in my office break room and they go quick! This is a perfect little protein bite for when you need a little something but don’t want a full 200+ calories. But I must warn you, it’s hard to eat just one, they’re that good! Ask Joe Rogan who talks about consuming these are mass quantities on his podcast. With only 140 calories and 7g of protein, these hit the stop. Along with the complete amino acid profile of whey protein, these protein bars contain over 60 plants and none of the crap! This is unprecedented micronutrient coverage in a convenient, delicious, dark chocolate coated nugget…

When: Anytime really. Usually for a mid-day snack or after a workout prior to dinner just to give me a little sustenance.

Cost: $33.96(with subscription) for 24 bites.


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Rickaroon: Yup, a Rick-a-Roon…is one of my go-to fat based fuel source for triathlons. These are a“…coconut energy bar that tastes like dessert.” With up to 19g of Fat per serving these bad boys pack a ton of ketogenic energy for your workouts! All organic, vegan and GMO-free. The rickaroon is the perfect way to get healthy fats into your body with spiking your blood sugar(at least for me). They are soft, chewy and taste amazing. A good, healthy and guilt-free snack anytime. These also fill my break room snack counter.

When: This is another treat I eat in the morning prior to a race to help get my body into ketosis for competition. Great in the morning with coffee or prior to a workout.

Cost: $25 for 12


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Fat Snax: My favorite Keto cookie on the market. Coming in at only 90 calories per serving, 8g of fat and zero sugars these bad boys are pretty tasty. They have a very soft, fluffy texture and are very easy to eat. We craft our cookies to put a big smile on your face with almond flour, butter, and coconut flour. They are keto friendly, low carb, and insanely delicious. Our Variety Packs contain an even mix of Chocolate Chip, Peanut Butter, and Lemony Lemon cookies.

When: I love these for a gilt free post-dinner dessert to satisfy that little sweet tooth I occasionally get. I started combining these with Onnit’s fat butter!!! Whoaaa…a must try.

Cost: $29.99 for 12 pack(24 cookies)


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Fat Butter by ONNIT: My new worst enemy…what I mean is, I can consume an entire jar in one sitting if I did not have the will power I have. This is by far the best tasting nut butter out there. I’ve had both the Almond and Macadamia Fat Butter options…I’m afraid the to try other two (Peanut Butter and Chocolate Hazelnut) because I know I’ll always find an excuse to dig into a jar! These are not only tasty but chock full of healthy fats to keep my energy levels up any time of the day. Starting with a nut butter base, we’ve blended in other sources of healthy fats—including macadamia nuts, coconut oil, organic chia seeds, and organic hemp seeds—resulting in the richest, creamiest nut butter yet that boasts a better ratio of Omega-6 to Omega-3 fats than any plain nut butter alone. I’ll keep these in my cupboard and take a full spoon fulls anytime I need a little something. As mentioned above, sometimes I’ll mix this the Fat Snax cookies or a piece of dark chocolate.

When: Anytime…it’s the perfect snack, any time of the day or night.

Cost: $12-$21 (depends on the the butter)


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F-Bomb: I’m dropping F-Bomb’s left and right…but seriously these are my go-to mid-race fuel source. Years ago after I stopped eating GU’s, Gels, and other sugar-based energy gels during races I needed an easy, quick and tasty replacement. I tried the single Almond Butter packs from Justin’s but they required a lot more effort to get down and I’m looking to be slowed down mid-race. F-Bombs are a macadamia nut butter, designed to be consumed on the go and out on the course. Using a proprietary cool-grind process that produces a creamy base texture with a few small nut chunks, it makes it much, much easier to eat while running or biking.

When: These I keep in my running belt and in the top tube of my triathlon bike. This is my quick go-to source for quick fuel while.

Cost:$ 24.99 (10 pack)


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Bone Broth Protein Powder (KETO): I’ve tried all the different protein powders, plant-based, whey, GNC brand, etc…Bone Broth was the easiest on my gut. Dr. Axe/Ancient Nutrition makes the best bone broth protein powder on the market and they now offer a KETO version that includes a powered MCT oil. Made from organic chicken bone oil not only it's a great source of protein but also provides tons of collagen that help promote healthy skin, nails and joints. The addition of the MCT helps keep me ketosis while providing an extra energy source physically and cognitively. It provides the daily protein requirements I need to stay as active I am without experiencing any digestion issues or the classic “protein farts”. This also tastes great and mixed well on its own or in a smoothie.

When: Pre or Post work out. Mixes great with frozen blueberries and almond butter.

Cost: 49.46 (on amazon)


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MCT Oil- MCT (Medium Chain Triglycerides) can be consumed in many different ways. You may have heard of “bulletproof coffee” where people add butter and or MCT oil to their morning cup of coffee for long sustainable energy throughout the day along with a cognitive boost. Harvested from 100% coconuts, MCT oil is one of the fastest sources of clean fuel for body and brain. With fewer steps to convert into caloric energy than carbohydrates. They are a particular type of beneficial fat that requires minimal action from the liver to convert directly into fuel in the form of ketones. Ketones are one of the brain’s two primary fuel sources, and also a vital source of ATP energy for the body. Onnit now sells this in an emulsified flavored versions that taste amazing and can improve any regular old cup of coffee into a ketogenic, energy bomb! Check out Brendan Schaub personalized flavor, Almond Latte MCT oil!

When: Any time of the day but for me, I will often add it to a protein shake or my afternoon coffee for a little extra pick-me-up.

Cost: $21.21(with subscription)


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Beet Root powder- I was turned on to this from my buddy who is a competitive cyclist. He would load up two weeks prior to a race so that he could increase his body’s ATP production. Adenosine triphosphate, or ATP for short, is the energy currency of life. In a recent study by Dwayne N. Jackson, PhD beetroot was shown to help in recovery and muscle fatigue and increase ATP production. Super beets that contain powerful body-enhancing compounds called betalains, which have been shown to support the health of the circulatory and vascular systems. This is why beets have been long-revered for their ability to promote energy levels and even athletic markers of optimal performance. I really like the Havasu brand because they combined it with the adaptogenic and body-strengthening properties of the Peak O2 mushroom blend, this Beet Root Powder is bursting with potent plant-compounds not found in any other beet powder on the market today. It also tastes really good on its own or mixed into a smoothie of your choice.

When: Before a workout or load up on it daily prior to a big endurance competition like the LA Marathon which is what I am doing.

Cost: $25.99 (amazon)


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Organifi Golden Tea: Is a delicious powder tea mixture to help promote relaxation, sleep, recovery and rest. This is one really tasty tea! I first heard about this from Ben Greenfield’s podcast. He said he drinks it a nite to help him sleep and recover from hard workouts. So I had to try it and I must say first off, it tastes delicious. It has a plethora of ingredients that combined create the perfect chillaxing beverage,( turmeric, ginger, reishi and turkey tail mushrooms, lemon balm, and coconut milk) to name a few. It’s my go-to post-dinner beverage nightcap.

When: I’ll mix some in my daily protein shake for some added anti-inflammatory support. Or at night with some nut milk or hemp milk prior to bed.

Cost: $69.95 (use Ben’s code for best rate)

I know most of these food supplements appear to be for someone on a strict ketogenic diet or a high-performance athlete but that’s not really the case. These are all great on their own as an anytime snack or meal replacement, regardless of the diet you follow. They taste great, have real nutritional value and offer the support your mind and body needs to maintain your best possible life without sacrificing flavor. These are the upgraded version of your early 90’s protein bars and snacks, so please give them a try and let me know what you think.