It's a good idea to analyze your daily diet once in a while, even if you are like me:
- you think you are eating healthy
- you have been healthy and fit for a long time
- you are not on a diet to lose/gain weight
- your training has been going according your plan
- your race results have been satisfactory.
For this test to be reliable you need a kitchen scale to weigh every food item. At the end of the day you will get an analysis like this.
Next I check the ratio of macronutrients. Here in my example it was
- 82.6% carbs
- 7.4% protein
- 10.0% fat.
It is also a raw vegan diet, and although all my foods were definitely vegan, 20% of them were not raw: cooked quinoa, ready-made chili-bean sauce, lightly steamed broccoli and a spoonful of cacao powder. Although there are endurance athletes like Michael Arnstein, who has followed 100% low fat raw vegan diet successfully for years, during winter in an extremely cold climate (Helsinki is the same latitude as Anchorage) 80% raw seems to work pretty well.
The details show that I got 94g (169%) protein and 2.8g (176%) Omega-3 lipids. No need for supplements here!
I might do another nutrition check next spring. Until then, I plan to keep calm and carry on.