Finding Ultra

by Rich Roll

  Then came the moment. With the gurgling motor of Luke and Amanda’s scooter drowning out the steady fall of our footsteps on the Kailua Pier, and to the backdrop of cheers and whoops from Rebecca, Warren, Luke, and Amanda, we took our final steps. Done deal.

  Dateline, Kailua-Kona, Hawaii. Approximately 11:00 P.M. In fewer than seven days and on five separate islands, Jason Lester and Rich Roll successfully logged 12 miles of swimming, 560 miles of cycling, and 131 miles of running—703 miles in total.

  CONCLUSION

  Life is a long, complicated walk. Over the years, I’ve found myself on many paths, some winding, some clear and straight, and many dark and troubling. My story is about a guy who woke up one morning and found himself on the same worn trail he’d been on for too many years. We’ve all been there. And far too many of us just can’t seem to find the exit ramp, let alone a new and more fulfilling trajectory. But I did. By opening my heart, trusting that it wouldn’t lead me astray, and having the resolve to follow its direction, I saw my life change in every conceivable way. The difference, in fact, is epic.

  At times the pain of confronting seemingly insurmountable obstacles was so intense that comfort came only through living completely in the moment. Yet with obstacles come the opportunity for growth. And if you’re not growing, you’re not living. So my mantra has become: Do what you love; love those you care about; give service to others; and know that you’re on the right path.

  There’s a new path waiting for you, too. All you have to do is look for it—then take that first step. If you show up and stay present, that step will eventually become a gigantic leap forward. And then you’ll show us who you really are.

  APPENDIX I

  THE NUTS AND BOLTS OF THE PLANTPOWER DIET

  Before launching into the specifics of what I eat (see Appendix II, A PlantPower Day in the Life), let’s take a look at why I eat the way I do. Presented below is a basic plant-based nutrition primer that provides the foundation for the PlantPower Diet.

  THIS BUSINESS OF PROTEIN

  First, let’s address the elephant in the room. The pesky protein question. Rarely does a day go by that I’m not asked: How do you get your protein?

  There’s a powerful and hardened belief in our culture that you need animal protein to be healthy. A lot of animal protein. The message is everywhere you turn. From commercials, to food labels, to fitness-expert testimonials: protein, protein, protein. Protein powders, protein shakes, protein supplements. Also omnipresent is the assumption that the only foods that contain an adequate amount of protein necessary for proper human functioning, not to mention peak athletic performance, are animal-based. A T-bone steak. Eggs and a tall glass of cold milk. Or a creamy whey protein shake. Without them, you won’t succeed as an athlete, train and race at your peak, build muscle, or recover properly between workouts.

  But I’ve come to see that this pervasive notion is utterly false. Have you ever heard of someone hospitalized for a protein deficiency? I haven’t. The whole hullabaloo about protein is much ado about nothing: a red-herring debate, in my opinion, fueled by a campaign of disinformation perpetuated by powerful and well-funded meat and dairy lobbies that have convinced society—including medical professionals, educators, and government bureaucrats responsible for the proverbial food pyramid—that we need these products to live. The protein push is not only based on lies, it’s killing us. To be sure, protein is a crucial nutrient, critical not just in building and repairing muscle tissue, but in the maintenance of a wide array of bodily functions, including preserving proper bone mass, immune system strength, and the prevention of fatigue. But what exactly is protein? Does it matter if it comes from plants rather than animals? And how much do we actually need?

  Proteins consist of twenty different amino acids, eleven of which can be synthesized naturally by our bodies. The remaining nine—what we call essential amino acids—must be ingested from the foods we eat. So, technically, our bodies require certain amino acids, not protein per se. But these nine essential amino acids are hardly the exclusive domain of the animal kingdom. In fact, they’re originally synthesized by plants and are found in meat and dairy products only because these animals have eaten plants. I was myself surprised to learn they’re found in copious amounts in a wide variety of grains, nuts, seeds, vegetables, and legumes. Things like black, kidney, and pinto beans; almonds; lentils; a quirky seed called quinoa; and even spinach and broccoli. Who knew? I certainly didn’t. So in the most generalized sense, if your diet contains a well-rounded variety of these plant-based foods—high in the nine essential amino acids in varying degrees and proportions—it is essentially impossible to be deficient in your body’s ability to properly synthesize all the proteins it needs for proper tissue maintenance, repair, and functioning.

  In truth, only one out of about every ten calories we eat needs to come from protein. And the requirements of the athlete don’t far exceed this recommendation.* And yet the typical sedentary American consumes about twice the amount of protein the body actually needs, which according to the recommended daily allowance (RDA) is only 0.8 grams per kilogram of body weight.† In fact, I agree with many experts who contend that the body’s true needs are even lower for most people, with the possible exception of pregnant or nursing women. For now, let’s set aside the fact that most people obtain the majority of their protein from ingesting animal products, which tend to be high in unhealthy artery-clogging saturated fats. Take into consideration that on the PlantPower Diet one must obtain the nine essential amino acids from a variety of plant-based foods, which are admittedly digested and absorbed differently from animal-based proteins. And let’s get really conservative by factoring in the assumption that an endurance athlete like myself would require even more protein. Let’s go so far as to say that this level might even be as high as 1.2 grams of protein per kilogram of body weight. That means that at my current weight of 160 pounds (72.5 kilograms), I’d have a recommended daily intake of 72.5 × 1.2, or 87 grams of protein—although in truth I generally ingest much less than this amount, somewhere in the range of 70–75 grams, even during periods of intense training. Sound like a lot? Ready to break out that gigantic canister of whey protein with the steroid-ripped bodybuilder on the label looking like his head is about to explode? Not so fast. Spread out over the course of a day, eating some almond butter toast and quinoa for breakfast, a black bean and brown rice burrito for lunch, and a healthy portion of tempeh, lentils, mung beans, or quinoa with hemp seeds and some spinach or broccoli for dinner puts me right where I need to be.

  Provided your diet is made up of different combinations of these grains, legumes, nuts, seeds, and green vegetables throughout the day, you can’t help but get all the essential amino acids you need. This type of regimen has fueled me for years without any issues with respect to building lean muscle mass and properly recovering between workouts.

  That being said, during periods of heavy training, when I’m feeling unduly fatigued, or on days I know I haven’t ingested enough high-protein plant-based foods, I’ll include a modest amount of plant-based protein powder in my daily post-workout smoothie as a supplemental safeguard. When I do, I prefer hemp protein, as this is one of the few plant-based foods that contains a complete amino acid profile. However, hemp isn’t the most bioavailable plant-based protein, meaning the body cannot fully assimilate all its nutrients. I have found that it is best used when combined with a variety of other more bioavailable plant-based proteins. To meet this need, and in cooperation with Compton Rom of Ascended Health, I formulated my own plant-based protein formula called Jai Repair, comprised of the purest and most bioavailable pea, sprouted brown rice, and hemp proteins, as well as a robust blend of endurance-promoting Cordyceps mushroom extracts, L-glutamine, vitamin B12, and an array of powerful antioxidants such as resveratrol and more. Jai Repair is a proprietary PlantPower blend scientifically devised to expedite maximum recovery induced by exercise stress and has been instrumental in furthering my continual imp
rovement as an athlete (for more information on this product and more, see Appendix III, Resources, or visit jailifestyle.com). And I always include spirulina in my Vitamix blends. With a protein content of 60–65 percent by weight (higher than any other natural food source), this fresh-water algae phytonutrient superfood is an optimal and complete protein source.

  Contrary to popular belief, more protein isn’t better. Satisfy your requirement and leave it at that. With respect to athletes, to my knowledge no scientific study has ever shown that consumption of protein beyond the advised 10 percent of daily calories has any beneficial effect on muscle growth or repair. In fact, excess protein is physiologically converted to an inefficient energy source or alternatively stored as fat. And concerning everyone, copious studies have established beyond doubt that over the long term, excess protein intake from animal-based sources can be harmful, significantly contributing to the onset of a variety of congenital diseases such as osteoporosis, cancer, impaired kidney function, and heart disease.

  Let’s wrap up the protein question with one thought to ponder. Some of the strongest and most fierce animals in the world are PlantPowered. The elephant, rhino, hippo, and gorilla have one thing in common—they all get 100 percent of their protein from plants.

  PLANTPOWER DIET

  Plant-Based Foods High in Protein‡

  FOOD PROTEIN CONTENT (GRAMS)

  Spirulina (10 grams) 6.0

  Tempeh (1 cup) 31.4

  Seitan (4 ounces) 24.0

  Lentils, boiled (1 cup) 17.9

  Black Beans, boiled (1 cup) 15.2

  Chickpeas, boiled (1 cup) 14.5

  Mung Beans (1 cup) 13.5

  Kidney Beans (1 cup) 13.0

  Baked Beans (1 cup) 12.0

  FOOD PROTEIN CONTENT (GRAMS)

  Pinto Beans (1 cup) 12.0

  Kamut (1 cup) 11.2

  Quinoa, cooked (1 cup) 11.0

  Black-Eyed Peas (1 cup) 11.0

  Peanut Butter (2 tbsp) 8.0

  Almonds (¼ cup) 8.0

  Oatmeal (1 cup) 6.0

  Bulgar, cooked (1 cup) 5.6

  Spinach, boiled (1 cup) 5.4

  Brown Rice (1 cup) 5.0

  Broccoli (1 cup) 4.6

  Baked Potato 4.0

  Whole Wheat Bread (1 slice) 2.7

  ALKALINITY: BUILDING YOUR PLANTPOWER BASE

  Many of the health benefits of the PlantPower Diet are premised on one powerful concept: alkalinity.

  The body is constantly striving to strike a systemic balance of acidity and alkalinity, measured as pH, ranging from 1 (the most acidic) to 14 (the most alkaline, or “base”), with neutral being 7.0. Optimum wellness is achieved when the body is in a slightly alkaline state (7.35–7.45).

  The foods we eat, the air we breathe, the toxins we absorb through our skin, and the stress we manage all factor into our body’s pH. And although there’s a consensus among nutritionists and medical experts well versed in these matters that somewhere in the range of 80 percent of the foods we ingest should be alkaline-forming and 20 percent acidic, the typical American diet—combined with our fast-paced, stress-inducing urban lifestyle—is overwhelmingly acid-forming. Processed foods, sodas, meat and dairy proteins, polluted air, and simple life pressures all contribute to what is called “metabolic acidosis,” or a chronic state of body acidity.

  Why is this important? When the body is in a protracted or chronic state of even low-grade acidosis, which most people’s bodies these days are, it must marshal copious resources to maintain blood pH somewhere in the optimal 7.35 orbit. Over time, the body pays a significant tax that manifests in a susceptibility to any array of infirmities: fatigue; impaired sleep and immune system functionality; a decrease in cellular energy output, nutrient absorption, bone density, and growth hormone levels, which over time lead to a reduction in muscle mass; an increase in inflammation and weight gain, leading to obesity; the promotion of kidney disorders, tumor cell growth, mood swings, and osteoporosis. And I haven’t included in that list a variety of bacterial and viral maladies that flourish in the acidic environment.

  By way of example, we’ve been taught since birth that “Milk Does a Body Good,” primarily because it’s high in calcium. And without it, you risk brittle bones and osteoporosis. But the truth begs to differ. Setting aside the fact that milk contains saturated fat, cholesterol, and, typically, certain hormones, the acidic nature of dairy products can actually promote calcium deficiency, which over time can lead to osteoporosis. Unless one ingests a substantial amount of counterbalancing alkaline-forming foods, the body must stabilize blood pH caused by acidic dairy protein intake by leeching precious calcium and other mineral stores from the bones and releasing them into the bloodstream in an effort to achieve pH neutrality. Over time, a person can actually become calcium deficient and his or her bones turn brittle. Funny how that works.

  By contrast, plant-based whole foods, when combined with a reduction in environmental stressors, are alkaline-forming. For example, a regimen that contains daily doses of dark leafy greens rich in calcium obviates concerns about bone density and osteoporosis. I’m talking about fruits and vegetables such as coconut, avocado, bell pepper, tomato, and lemon. Nuts and seeds, like pumpkin, sesame, and almonds, are also helpful, as are sprouted beans and grains, Celtic sea salt, coconut oil and milk, olive oil, and quinoa. They’re all great alkalyzers.

  Maintaining a diet rich in alkaline-forming foods helps regulate and optimize health on the cellular level, assists in promoting sustained vitamin and mineral levels, and maximizes the body’s immune system functionality.

  In addition, making the switch to a primarily alkaline-forming diet aids in weight loss. As previously described, metabolic acidosis catalyzes a protective response that results in excess acids being removed from the bloodstream. But where do these excess acids go? The body ends up storing them in fat cells. The more acid, the more fat cells required for storage space. In other words, an acidic diet and environment promotes an increase in body fat while working to erode muscle mass. But this process can be reversed by the ingestion of alkaline-forming foods, which serve to “cleanse” the body of excess acid, negating the need for extra fat cell storage space. The result? Weight loss.

  TIP: Squeezing fresh lemon juice or adding a few tablespoons of apple cider vinegar to your water is a simple and effective way to immediately alkalize your system. And it’s very effective in combating the onset of head colds and the flu.

  As an athlete, I’ve discovered that, other than sleeping, maintaining a primarily alkaline diet is the best recovery tool available. Such a diet works to reduce exercise-induced inflammation that impedes the body’s ability to promptly repair itself while at the same time promoting the repair, growth, and maintenance of lean muscle mass.

  TIP: Love your coffee but can’t accept letting it go despite its acidic nature? Try cold press brewing—an alternative brewing method that not only reduces bitterness but also removes 60 to 70 percent of the acidity found in your favorite cup of joe. For more information, see Appendix III, Resources.

  Still not sold? All I can tell you is that over the last five years, despite juggling my rigorous training schedule, full-time job, and hectic family life, I continue to improve athletically. And I’ve suffered little more than a sniffle. I’ve missed plenty of training sessions due to family or professional obligations, but never because I was sick. That’s amazing in light of the fact that previous to my dietary shift I suffered from a myriad of allergies and could count on getting the flu, a head cold, or a sinus infection every couple months without fail.

  I can state with full confidence that an alkaline, plant-based, whole-food diet is the most rapid recovery tool available to the athlete, and a crucial component in my success.

  NUTRIENTS: GET DENSE AND BLEND

  Another key component of the PlantPower Diet is nutrient density. At least twice a day I prepare a primarily green-based smoothie drink in my beloved Vitamix blender—the one kitchen item I simply can’t do
without. Neither the Vitamix nor its rival, the Blendtec, are your garden-variety blenders. With motors that could power a Jet Ski, these machines can literally make juice out of just about anything. How powerful? Using the top-of-the-line Vitamix, I once blended an avocado pit and drank it.

  In the morning, I pack this turbocharged machine with a variety of plant-based foods to kick-start my metabolism and provide lasting energy for the day. The foundation is always a combination of dark leafy greens high in alkalizing chlorophyll to aid in cell regeneration—foods like kale, spinach, spirulina, and marine phytoplankton. Plus, I add endurance boosters like beetroot, chia seeds, and maca powder, a rotation of avocado, coconut, and hemp seeds high in essential fatty acids, and blueberries and acai for antioxidants. Pepita (pumpkin) seeds provide extra iron, and bell pepper and citrus fruit provide vitamin C, which enhances the body’s ability to absorb the iron. And if the blend is too bitter, I add a small amount of orange or apple juice for flavor. But I never overdo it on fruit juices; after pasteurization they’re essentially zapped of much of their nutritional value, leaving mostly sugar.

  Then I blend everything into hyperspace oblivion. I blend until all the ingredients blur into a foamy liquid. Drinking down the deliciousness, I instantly feel my mood improve and body come alive, alkalized, nourished, and energized for whatever the day may bring. It’s a lasting, consistent, and stable energy that keeps me (as well as my wife and kids) fortified and evenly sustained for several hours without the heavy feeling of a carbohydrate-dense breakfast, the inevitable sugar crash of a donut, or the hunger pangs that follow on the heels of empty calories low in nutritional value.

  TIP: To jolt your metabolism and start the day right, let go of what you think breakfast should be and get used to the idea of drinking a salad for breakfast.