Pro Climbers Diet - What does Alexander Megos eat for dinner ?
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- Опубликовано: 13 май 2023
- This is the first part of our cooking show. Many of you asked for videos about food and nutrition so here is our first video. It includes on of my daily dinners with a lot of useful nutritional information. #nutrition #food #cooking #healthyrecipe #healthy
Let us know what you think about this video and give us some feedback in the comments.
Are you interested in some more videos about nutrition ? Let us know !
Alexander Megos
edit: Chris Hanke 
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Thanks for the consistent youtube uploads!
I love at how relatable you appear to be in these videos. One could easily forget that you were engineered in a laboratory somewhere. 😅
I am currently getting a masters in nutrition and dietetics and I appreciated Alex's points on eating a variety of fruits and vegetables, eating seasonal produce, and eating a diet that will lead to a healthy gut microbiome.
how about the protein level in his meals?
@@maxf3888 what about them? Protein is extremely overrated
@@maxf3888 He answered that his protein intake is around 80-100 g per day which he achieves with minor supplementation. He is very likely in the safe zone with that.
@@Miles26545 Overrated in which way? The amounts thrown around on the internet, the type of, or just the nutrient in general?
19g Protein per 100g Tempeh, its comparable with amount in meat.
I appreciate the environmental aspect of Alex's conversation. People with influence can make a difference by showimg how little effort this type of lifestyle can take. I know we all travel a lot for climbing, and this is an aspect of our lives that is hard to give up , but if we all ate this way we help reduce the impact on future climate change. The meat and dairy industry makes up around 15 percent of GHG emissions. We need a sustainable future if we want a livable planet.
Even better is the fact that he's not supporting the needless abuse and murder of nonhuman animals :)
It's fkn irrelevant to eat strawberries on summer or winter. Its a systemic problem, not individual choices really matter.
@@markolim8938 It is a systemic issue, as you say, but individuals can change the system through collective action. This action doesn't even have to agreed upon in a collective setting: if everyone happened to no longer buy strawberries in winter, they wouldn't be cultivated for the winter (because it's no longer profitable). The individual choice has impact if many individuals choose the same. The easiest way to help towards that is by making that choice. We are a part of the system; and something as mundane as buying strawberries in winter is actively supporting that system.
This is, of course, a very complicated topic. A faster way to changing a system would be revolution, mass organisation, protests and such, and those are certainly necessary. I just wanted to make an argument that an individual choice does matter. Sorry that it's quite long
@@CrisisDesired That's the common argument, which is false. We know that from evidence and economics that people will not behave like that. It doesnt matter if it's wrong, the problem will never be solved through preaching on what people should buy. It's a fairytale.
Carbon tax would partly solve climate change but ask e.g india or china (who pollutes the most) to raise their energy prices, they will not do it, because their economy would suffer. Only solution is international cooperation, individual actions and preaching doesnt make any difference.
Your mom makes up about 69% of ghg
Love that you're showing that being athletic and vegan diet can go hand in hand
Its the best diet for being an elite athlete
@@patchiebeaver139 why would vegan diet be better than meat-included? Don't lie to yourself.
@@fazzy7189 dont lie to yourself. all the info is available to learn you are just biased and i don't care to educate you. plant based is the most optimal for our bodies thats just fact
But did he go vegan before or after climbing 5.15c?
@@patchiebeaver139simply not true. Not all elite athletes eat vegan. I would even venture to say without any statistical data, it’s only a minority, and a small one at that, of elite athletes that eat vegan. Of elite climbers, Ondra being one of the very best sport climbers, is not even vegan. Also, you have to consider that Alex only became a vegan in the last couple of years. That means he was already climbing 5.15c as an omnivore.
Seeing someone like you, eat plant based food, is very inspiring!
if the dude had steak and chicken, he would rival ondra
@@jamesyelton11, you sad and pathetic little man!
@@jamesyelton11meathead take
Alex looks pretty nice with his hair just swiped to the side, almost like a badass final fantasy character haha
The world should know that I've started growing carrots on my balcony (!) because of you. In case anyone interested: it's Parisienne, or Paris market variety, cool for containers and are a fun shape/size of a small ball like a little raddish.
How have the carrots been? Seeing this, I'd love an update
The idea of tracking the number of different fruits and vegetables per week is a great idea to make a healthy varied diet more fun! I'm definitely going to start doing it and try to beat 40! It feels easy at the beginning of the week but I'm sure it gets tough when you've gone through all the items you typically introduce in your diet, hence giving an incentive to eat others as well
Thanks for the idea!
For the oil, filtered extra virgin olive oil is my go to unless I'm searing something. It has a higher smoke point, more shelf life, and almost identical health benefits to unfiltered. highly processed oils (common in the US, not sure about Europe) have a higher smoke point also, but have their own issues associated with them. I like to keep an unfiltered small bottle of EVOO for finishing/raw food and a larger container of filtered EVOO for 80% of what I cook. Great details in this video :)
Watching such diet by one of the most renowned climbers of today, really motivates me to continue my diet and keep climbing hard!! Thanks Alex!😄
I swear Alex, you are my favorite vlogger
I waited for this, thanks for the insides. Will definitely try different tempe types
Dope video Alex! Would love to know what your pre climb/workout meals generally look like!
Diet is an extremely tough topic to get the absolute truth on, with advice ever changing over time. For this reason I go with a balanced diet using all types of fresh and unprocessed ingredients as much as possible. I’ve found that a good level of protein is especially important to train hard in climbing.
That sounds like a very good way of handling that topic! 👌🏼
Actually good fitness diet for once. Most fitness diets, whether rock climbing or not, are usually just "eat a shit ton of protein and enough calories to build muscle" which for strength, isn't inherently bad advice, but it completely neglects health. So really good video Alex
Loving the plant based meals! Makes me hungry!
Vegan Beast! Keep it up Alex 🔥🔥💪💪🌱🌱
Serious Eats has answers for all your cooking related questions. If frying on low temp then EVOO is fine (if you're OK with the flavour), but if I'm doing asian style stir fry then peanut oil is my choice as it has a high smoke point and a neutral flavour.
Not only was that an interesting video with plenty of cool tidbits about vegetarian and vegan food, it's also cool to see your commitment to climate change even with small things like strawberries. Definately subscribed and I hope you publish more soon.
Ps. Would love to watch you cook more
The thumbnail on this video is just excellent. Funny and really captures the topic, very informative content. Subbed!
A friend told me recently to fry vegetables in the pan WITHOUT any oil and to add raw OLIVE oil afterwards to keep it's properties and taste to the full. You need a good pan, that's for sure, but makes sense. I'll give it a try. In the meantime, I fry with olive oil and, sometimes, with sunflower seed oil. Thanks a lot Alex. Also for the not use of animal products in the video.
Pretty much anything cooked over 60°C looses all the vitamins and the rest is just fibre.
But frying works so much better with oil. I mostly use neutral vegatable oil for frying (mostly sunflower oil) and olive oil for salads or when roasting vegatables on open fire or just on toasted bread with some salt.
No oil and a good stainless pan is easy to clean up. Oil, is like Alex said, build a habit. Putting oil on everything in the long run is not healthy, so just learn to rest without it.
I love that you shared that, your dinner looks a lot like mine so I feel reassured I am in the right direction!
I love cooking shows.
For frying/baking, I usually stuck with avocado/coconut oil. It has a much higher temp. I love olive/hemp/grape/sunflower seed oil for dressings, dips, or anything that isn't heated.
I would be careful with the seed oils Mr. just stick to olive oil
Thanks Alex - great information, I must try out tempeh and eat a bigger variety of non-potato veg and fruit. On the oil story I just use olive oil having found such contradictory information about which oil is best for frying/roasting. I also tend to oven cook my veg (at no higher than 150 C) and rarely fry.
Please do more videos like this. Like full day of eating and training.
Rapsöl mainly because it’s produced here in Switzerland. But naturally olive oil for anything Italian. These are my 2 oils.
When I do olive oil it’s mainly salad or cheese and tomato.
Soy sauce(hopefully low sodium)
Is great for seasoning noodles and veggies. I recommend that.
I usually use rapeseed or sunflower oil for frying, sometimes peanut oil for asian dishes. Olive oil I only use for cold stuff (salads) or when cooking mediterranean dishes on lower / medium heat.
It's mainly about the smoke point of different oils. Something that I tried recently (was a gift) and reaaally liked is avocado flesh oil! Tastes great and can be heated up to very high temperatures!
Rapeseed oil is garbage and will destroy your gut microbiome long term.
For frying at high temp I use mechanically processed Canola oil which has a high smoke point, isn't processed with chemicals, and has good fatty acids. There are some other high smoke point oils, but this is the one I use.
I like to use the Bratolivenöl by Alnatura. Says on the label that it has a higher temperature point but it is a mixture of refined and native olive oil.
Very cool you not only eat healthy, but also try to do your best to be kind to the environment :)
Even better is the fact that he's not supporting the needless abuse and murder of nonhuman animals :)
Taking notes on the meal and veggie ideas because I can be such a picky eater with vegetables lol. Thank you for sharing! 🤙🏼
Nice Video pls. keep on making these. Im always searching for good quality vegan meals.
This actually inspired me in a weird way :D I didn't know that you can put veggies in an oven like that and have a proper meal.
No, please don't believe what you see. It is not enough to just have vegetables in the oven. As an athlete you need also protein and carbohydrates.
Very good video, it’s really interesting to see how relatable and affordable your diet is. Since it looks like you cook a lot have you ever considered other types of pan, for example carbon steel, cast iron, etc.?
I appreciate the content brother thankyou for sharing
If you want to avoid processed foods as much as possible the cherry on top would be to replace oils with their real food counterparts. Olives instead of olive oil. Walnuts instead of walnut oil etc.. But overall amazing diet plan /diet stragegy.
Danke für den Einblick in Deinen Ernährungsplan!
I just rewatched this video, as I recently switched back to a vegan diet. As in the past, the variety of vegetables I'm eating has increased but this video gives me a good suggestion for what to do with chard! I want to eat more leafy greens. And Team olive oil here, though I bake with corn oil and I've used sesame oil to fry in the past.
Super interesting episode😂
Nice!
Due to lack of an oven I mostly fry veggies in stir fries in a carbon iron pan or my wok. For high-temperature stir-fries I just use rapeseed oil due to its high smoking point, otherwise olive oil for Mediterranean food. The other important oil that I have is roasted sesame oil that I mostly use for Korean food, as I cook a lot of Korean, and sometimes Chinese dishes, but that's only for seasoning. Besides stir-fries the other big way of preparing veggies is with stews, as my parents came from the Soviet Union so I sometimes crave a good Borscht or anything else, just throw some veggies into boiling water and more often than not it tastes amazing.
My sin is probably salt. I usually salt to taste, except when cooking something that already contains soy sauce or any other salty sauce (e.g. Gochujang, Miso, oyster sauce...). I also use MSG in certain dishes, as it's not more unhealthy than regular salt and can reduce the overall necessity for salt. But the one thing where salt has become indispensable for me is in home fermentation, which I started during the pandemic, making my own Kimchi and Saurkraut. Those things are super healthy for the gut microbiome, but the high salt content is a downside. I guess moderation is key and I'll try to reduce the amount of salt in my cooking and get used to a lower baseline. Though long as I don't have cardiovascular issues, I will not avoid it altogether.
Thanks for sharing this, quite interesting. Olive oil for everything that doesn't require high temperatures, peanut oil for everything else (highest smoking point).
The only thing with salt intake and relying on products (like soy sauce) to bring salt into the diet, is it's usually the only way people get iodine in their diet (iodized salt). You don't need to use a lot to get daily intake of iodine, just a pinch here and there, and iodine prevents goiters from occurring. As a registered nurse, I would encourage people to research that info and try to fit it in to their diet where it would work for each person individually. A good measure of iodine levels, would be a simple iodine skin test, to see if your body is low. Sodium is important for cardiac health and body/blood Ph also, so I would never suggest anyone completely cut salt out of the diet totally. Pink salt and fancy salts do not inherently have iodine in them, so my recommendation would b e to incorporate iodized salt in very small measurable amounts to ensure appropriate levels of iodine intake.
Cheers, good video promoting more plant intake and less processed crap! I approve!
seaweed > iodized salt
@@TheNickMartinez I personally agree, but the "average person" is gonna say ew yuck seaweed... so iodized salt is the go to for iodine for the masses. Plus it's easier to rat a pinch of iodized salt every day rather then seaweed every day. Most people would get tired of seaweed everyday, but salt goes with everything
soy sauce is going to depress his testosterone level, perhaps it is good, so he'll think less to women and more to climbing
@@zdenekburian1366 That statement is based on what? Why do you think that soysauce decreases testosterone levels?
@@Bloxeh since the recommended soy daily intake is max 25g daily, and isoflavonoid content is 0,002%, and since sauce content is 0,05%, or 25x, you should eat max 1g daily of sauce and no other soy to avoid interferences with estrogen levels; this is only my opinion, i dont claim any scientificity for this, and studies about testosterone drop also with low soy dosages were debunked, but some linkage remain, hence the recommended limits i suppose
I use sunflower oil for higher temperature, it's got a higher smoking point and vitamine E and it tastes nice.
This video has inspired me to eat more seasonal vegetables and fruit. Tip: Soya sauce and 2x eggs to any veg stir fry! try it!!
I’ve been eating nothing but vegetables and soybean protein mix once a day since the release of this video. I have seeen crazy improvement in gym recovery and body composition. Plus, this taste good! You can never get bored either for instance I like my vegetable mix with jalapeños because I like spicy food. Go nuts!
you're losing fat cause you're eating 300kcal a day
Hi, Great idea, but could you tell me how do you avoid having anemia eating only veggies ? I have tried that but after some time developed some serious indeficiencies and I'm looking for some clues how to avoid that.
@@ANNA-qg4ol Don't eat only what an athlete has shown to eat in one day. Don't eat *only* veggies, eat cereals, fruits, bread, nuts and beans
Haha so hecking cute, I giggled a tonne. Honestly, from a former chef, I'm also pretty impressed by your ability to cook for yourself 👍
I like this ‘no bullshit’ approach of cooking! Just to the point what we need and how we can do this as easely as possible while being healthy.
I like peanut oil for cooking. High smoke point and reasonable composition.
🙌I’m impressed by how knowledgeable Alex is about his diet and the nutritional values. We’ve been eating veggies, tofu and tempeh for a decade. We also make tofu and tempeh at home when the weather is not too hot. (not because I’m Asian, we harnessed the techniques from RUclips)😅
Looks delicious! I wonder where the red peppers ended up...
Loved the comments about eating seasonal, funny enough strawberry season in Spain start as early as February!
muyyy bien !!!
I like peanut oil for frying my vegetables. Nice Video 💪
I ate a whole pizza while watching this video XD
Chris was filming the whole video with a burger in his hand 😂
I mostly use olive oil... Rapeseed oil might withstand higer temperatures and is also high in Omega, but I think olive oil is more anti-inflamatory, which is a huge deal for me, since I deal with IBD.
awesome, great to use the reach showcasing a vegan diet!
Great video! Would love to see a full day of eating though :)
"Celsius that is, obviously" hahahaha, loved that comment, greeting from Mexico
Roasting my vegetables has been a game changer!
Ok, now I want to try tempeh. 😂 You have a really good diet. :) I also like to cook with seasonal veggies, mainly from my families garden when available. :)
Coconut oil is easiest. Or beef talon :) that can hold a good heat down. If no deep or shallow frying I go with olive oil. Also, I started to add always some balsamic vinegar when eating any kind of plant stuff, vegetables, but especially leafy stuff. Bon apetit!
Avocado oil has a high smoke point (~520F/271C).. good for frying and roasting! Extra virgin olive oil works best as a finishing oil.
awesome!!!
Very good video, it’s amazing to hear how much you know about all the vegetables.
Ty for your videos 🎉
Tipp for the spices and oven veggies. Mix them in a big bowl instead of the tray so they get more of all the flavours
And where is the fuel aka carbs ? ... seems like a diet to starve :D id also trade the high oil intake with nuts & seeds. or if oil at all take high omega 3 sources like algae oil (raw and not used for cooking). Overall not the worst approach ive seen so far, i like the rainbow approach to get all the secondary plant substances ! Also when you go low salt you should keep an eye out for iodine especially when you eat a lot of cruciferous vegetables and do high training volume.. i ve been there for years (chronically low salt intake) and really felt the difference in perfromance after adjusting it.
So awesome to see an athlete - really anyone - eating plant-based!
rice oil has a high smoke point so that's a good option. If you use olive oil, don't take the extra virgin oil for heating, but just 'virgin olive oil'
Generally i would say i cook with olive oil, but any vegetable oil is fine. generally you dont need any oil when cooking vegetables, because they seep water into the pan and alternatively you can use a small amount of water to get this started. the oil contains healthy fats but you can get those from nuts and seeds. generally i avoid coconut and palm oil (although they put palm in a lot of processed foods), because they dont reduce cholesterol like most other vegetable oil which doesnt really apply if you dont consume (LDL) cholesterol. use with moderation if you like the taste.
Great inspiration thank you for showing the world that you don't need anything dead on your plate to be fit and athletic. 💪🏻
Sunflower oil for cooking is my take.
Would love to hear more about your diet in general.
Protein sources and if you have a daily amount you try to consume.
are you taking any supplements like vitamin b12 wich as a vegan myself, i find nearly impossible to get?
And other things you try to track and manage as an athlete under an intense training routine, like counting calories atc.
to fry I take different oils, depends on the taste I'd like to add. Sesame is great, also sunflower seed for eggs, there are high temperature variants of olive oil as well. But mainly I steam my vegetables and add olive oil afterwards - non heated oil is always better (and I do like the taste of "fresh" olive oil)
I prefer to fry in animal fat as being lower in PUFAs it means my body has lower oxidative stress from all of the oxidised seed oils.
Is that an Explorer II you are wearing at your wrist while cooking your menu? Nice.
I have recently started chopping garlic into small pieces and intaking them with a glass of water ( i imagine that the garlic bits are pills). But it was good to learn what Alicin is and its benefits :)
Clarified butter is also very good for ovening
Nice video Alex ;) What kind of carbs do you eat and how much?
Avocado oil has a high smoke point and is a good mild tasting oil. Very nice fire a pesto and splash of olive oil at the end
Very similar to what I usually eat...now I just need to climb like him :)
Viel Erfolg in Prag !! Hätte noch eine frage, wie gehst du mit Splits am Finger um ? Sekundenkleber ja oder nein ?
in terms of oil for cooking, grapeseed or avocado. Both oxidate or very high temperature. Also I think small amount of coconut oil isn't that bad.
I use avocado oil because of its neutral flavour and its high smoking point of around 250 C.
gutes video weiter so
Do you have a daily macro intake goal or just go by feel? I'd be super interested to know what you did to gain muscle mass. Did you always rely on vegetables and fruits to aquire protein or did you change the diet at some point to what we see now?
I reckon he's not trying to get any more muscle mass as he needs to be as light as he can be
@@flam8094 I know, which is why I asked about his diet as a whole, more specifically, how he started.
I don't track my macro intakes. I usually go by feel. My day to day diet includes all three macro nutrients and roughly 80-100g of protein. The rest I do by feel.
I was not plant based for all my life. I just started eating plant based about 3 years ago. Before that I was also eating meat and dairy products. The protein intake said roughly the same though.
@@alexandermegos8129 Thank you for the insights, I might go this way once I gain enough muscle mass :)
I completely agree on the food variety and I basically eat the same exact things that you have prepared. However, another card to bring on the table is the pan where we cook our food. I've read and invested a lot of time trying to find out what's the best option, and I think is the stainless steel to avoid also toxins from the non-stick surfaces, plus the micro food residues trapped in the pan. Nevertheless I'm open to hear and learn other options, and thanks for sharing all these great content Alex.
I like your rolex explorer II. When you take of for cooking im relived :D
the best oil for cooking is extra virgin olive oil, because the antioxidant substances delay the formation of radicals.
a cheaper choice might be peanut or olive oil.
seed oil, on the other hand, is rich in polyunsaturated fatty acids which, especially at high temperatures, produce radicals. and therefore not the best choice.
(I am currently studying masters degree in nutrition)
Thank you, it looks tasty ;)
I use sesame seed oil for frying and same as you have struggled to find the best oil to fry with
People love to argue about nutrition and I'm no exception. Clearly your results speak for themselves and your need to maintain low body fat is unique, but I'd like to throw in a few thoughts from an older (almost 50 y/o) person who has been a vegan for a long time.
1) Gut bacteria digest fiber - it doesn't matter much if you're eating sawdust (ok let's say wheat bran) or a wide variety of seasonal vegetables. 2) Leafy/fruit vegetables (ie peppers) are wonderful sources of fiber and micronutrients but not of calories. Eat them for health and enjoyment, but you will starve on vegetables alone. 3) The only viable sources of calories on a vegan diet are: a) Starches (ie rice, legumes, potatoes, wheat), b) Nuts and seeds, c) Fruits (fructose seems to be pretty hard on people as a primary source of calories - see Doug Graham and the once-popular "fruitarian" community) or d) Oils. Oils are not optimal for the body and should be limited as much as possible. Natural macronutrient needs are about 80% carb / 10% protein / 10% fat, which is not coincidentally the macro ratio in most vegetable foods like potatoes.
IMHO, the best lifelong vegan diet is starch-centric. Your calories in this meal are primarily from the tempeh, which is soy (legumes = good) and oil (fat = bad). From a strictly caloric standpoint, you'd do just as well to use baked tofu, beans, potatoes, quinoa, sweet potatoes or other starchy vegetable foods that don't include oil. It would keep up with your calorie needs, but would be much better for your vascular health, kidneys, liver, etc.
It's wonderful to see so many high-performance athletes eating plant-based diets. If people want to stay plant-based for the rest of their lives, it's important to find calorie bases that are enjoyable to eat, easy to cook, and satisfy your health and caloric needs.
Thanks for the reminder to eat a variety of vegetable. I get lazy and don't eat enough variety.
Great video Alex! You get your sodium from vegetables?
thanks a lot for the video!!!! really interesting, the only thing i want to mention is that i believe soy sauce does contain a lot of salt
soy sauce is going to depress his testosterone level, perhaps it is good, so he'll think less to women and more to climbing
Regarding the question of which oil to use for frying, I can highly recomend Adam Raguseas video "Is olive oil safe at high heat? Does it taste bad?"
Bratöl von Alnatura oder ähnlichen Bio Marken, kann man auch fürs garen im Ofen verwenden. Beste Grüße
Interessant mal einen Einblick in die Küche eines Profisportlers zu bekommen der vegan kocht :) Habt ihr im Team auch eine Anlaufstelle um euch Tipps für eure Ernährung abzuholen bzw. gleich einen Koch? Würde mich interessieren :)
9:10 i think use avocado oil maybe? i think it burns food less or something when you fry it. or lower smoke point?
*edit* also thank you for this video!!!!!😊
Is this your diet everyday? Seems hard to maintain.. but incredibly healthy!
8:45 das Rapsöl darf nicht kaltgepresst sein, sonst sollte man es genauso wie Olivenöl nicht so stark erhitzen. Kaltgepresste Öle wie Olivenöl sind zwar an sich gesünder, aber wenn man sie erhitzt enstehen giftige Stoffe. Ich nehme zum Braten/Backen immer warm gepresste Öle und für Salate und so die kaltgepressten.