I no longer need to introduce David Goggins, whose feats and books have been the subject of several articles on the blog.

Well, before we start, there may be some of you who don't know David Goggins yet, so as an introduction, here are the introductions:
David Goggins, the hardest man in the world
«Train first David Goggins
David Goggins – Never Finished
David Goggins – Can't Hurt Me

David Goggins's diet

In this article I am going to look at David Goggins“ diet, based on the article “David Goggins diet plan” published on the drworkout.fitness website. Please note that his diet is designed according to his training plan, but that will be the subject of a forthcoming article.

Used to getting up early (3 am), he fasts or eats porridge with blueberries, then later in the morning, fruit and nuts.

At lunchtime he consumes chicken, salads and vegetables. At the end of the day, he has a snack based on fruit, almonds and a source of protein. Finally, his evening meal is made up of fish or meat, salads and vegetables.

However, this diet isn’t set in stone. He adapts it to his schedule and sporting commitments. For example, in the run-up to a 100-mile race, he increases his carbohydrate intake. Furthermore, he also eats other meats besides chicken (ham, turkey, steak, sausage). Finally, he usually eats homemade protein bars as well as a slow-release protein drink in the evening before going to bed.

David Goggins is inspired by the ketogenic diet, also known as “keto”, the main principle of which is to reduce sources of carbohydrates, and to increase proteins and lipids through the consumption of “good” fats. It also appears that there is a dose of intermittent fasting in his way of eating since he goes to bed early and tends to delay his first morning snack.

My interpretation of David Goggins's diet is that, as an ultra-endurance athlete, he relies on his body's ability to burn fats rather than carbohydrates, the reserves of which run out more quickly during the initial phase of a long effort. With this diet, he also avoids putting on muscle mass, seeing as he is already quite heavy for long-distance races, with weighing between 88 and 90 kg and standing 1.85 metres tall.

David Goggins’ diet at a glance

• Diet type: similar to the ketogenic diet (low-carb, high-fat)
• Eating window: intermittent fasting, last meal around 6.30 pm, resuming around 10.30 am (i.e. approximately 16 hours of fasting)
• Macronutrient breakdown: approximately 70 to 80 % of fat, 5 to 10 % of carbohydrates, with the remainder being protein
• Key foods: green vegetables, oats, eggs, meat, fish, avocados, nuts
• Weight and height: approximately 88 to 90 kg and 1.85 m

The food eaten by David Goggins

Green leafy vegetables
Oat flakes
Eggs
Meat (including ham, turkey, chicken, steak and sausages)
Fish (salmon, tuna and trout)
Lawyers
Healthy fats (e.g. olive oil)
Healthy oils (including avocado oil and coconut oil)
Nuts and seeds
Low-carbohydrate vegetables
Sugar-free drinks
Low-carbohydrate seasonings (including herbs, spices, salt and pepper)
Cream and butter
Non-melting cheese

On the other hand, David Goggins does not appear to consume chia seeds, a superfood which has become very popular amongst trail runners since the success of the book Born to Run.

Frequently Asked Questions about David Goggins’ diet

Does David Goggins practise intermittent fasting?

Yes. David Goggins usually eats within a restricted time window, having his last meal at around 6.30 pm and starting to eat again at around 10.30 am the following day, which amounts to around 16 hours of fasting each day.

Is David Goggins’s diet strictly ketogenic?

Not entirely. His diet is based on the ketogenic diet (around 70 to 80 % of fat, 5 to 10 % of carbohydrates) without following all the rules to the letter, which gives him a degree of flexibility depending on the day and his training schedule.

What is David Goggins' current weight?

David Goggins now weighs around 88 to 90 kg and is 1.85 m tall, a far cry from the 136 kg he weighed before his physical transformation in 1996.