The man who crossed the United States shares a high-carb diet, protein shake recipe


The man who crossed the United States shares a high-carb diet, protein shake recipe
William Goodge on his run across the US.
William Goodge during his ride across the United States.
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  • William Goodge traveled 3,175 miles across the United States in 55 days.
  • He ate 6,000 to 7,000 calories a day to fuel his 110,000 steps a day.
  • Goodge shared an average day of meals with Insider, including his protein shake recipe.

British ultrarunner William Goodge ran across the United States, from Los Angeles to New York, in 55 days this spring, covering between 50 and 70 miles a day.

Goodge, who set off on April 2, broke his run into six-mile chunks, which lasted between 60 and 90 minutes depending on the terrain, gradient, wind and his energy levels. After each bite, he’d walk for 10 minutes to get a bite to eat and to check in with his team, and in the afternoon, he’d take an hour break to take a nap.

Goodge told Insider that she aimed to eat 6,000 to 7,000 calories a day to fuel the 110,000 daily steps she averaged, but this was difficult because she didn’t want to feel too heavy to run.

She shared an example of a day she ate during her challenge with Insider.

Goodge followed a high carbohydrate diet

Goodge had a snack at each stop.
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Goodge had a chef on his team who prepared each of his meals and snacks.

During the run, Goodge sipped 2,500 calories of a high-carb electrolyte drink, which provided a steady stream of energy.

For breakfast, dinner, and during her 10-minute breaks, she ate mostly whole foods, which kept her energy levels stable and were easier to digest than processed foods. However, he also liked pastries and chips.

  • Breakfast: cereal and coffee
  • Stop 1: Protein Shake and Pastry or Donut
  • Stop 2: Breakfast sandwich like bacon, egg and avocado bagel and a handful of nuts
  • Stop 3: Vegan chili and fruit, can of Coca-Cola
  • Stop 4: Tuna, Veggies, and Hummus Wrap
  • Stop 5: Sandwich, Chips, Veggies, Muffins
  • Dinner: Cooked meal such as pasta or pizza

Goodge’s protein shake recipe

Goodge is daily smoothie it was designed to be high in calories to give it energy, providing around 1,200.

It was made by:

  • Protein powder
  • Spinach
  • Frozen berries
  • Banana
  • Avocado
  • Nut butter