Click here for the full written transcript of this podcast episode.
In this June 8, 2011 free audio episode, recorded at 2:30am while Ben is stranded sleeping on the floor of the Seattle airport…
What is a good breakfast before a long run?
What about the 3 phases of Gatorade? Should we believe the hype?
Should I eat “real food” or an energy bar before a long run?
Do you have any advice about calorie intake per mile?
Your thoughts on low carb diets?
Have you ever taken the cinnamon challenge?
Can you recommend a diet for building and maintaining lean mass?
Do metabolisms react differently to specific diets?
Are there special requirements for vegetarians during marathon training?
Is losing weight while preparing for a marathon do-able?
How do I lose weight while training when I get so darn hungry?
What are the best foods to eat the night before a long run or marathon? Should runners focus on carbohydrates, protein, or a mix?
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15 Responses
Thanks for all of your helpful information!
I have a question related to marathon training nutrition. I am a female 5'4" and about 120 lbs. I am currently following a plan that has me running 6-15 miles in the morning and then sometimes 4-6 miles at night (80-90 miles/week). What (if anything) do you recommend eating before the morning runs? I used to run in a fasted state (even the 15 milers) and then started having a luna bar. I am interested in peak performance and am wondering if I will perform better in my marathon if I train without fuel for those morning runs. I always eat breakfast within 30 min of finishing a run, even if I have a snack first.
My second question has to do with the doubles. I do strength workouts 5-6 times a week, which means I usually have a run and a strength workout to do in the afternoon. Do you recommend doing the run or the weights first? Or, do you recommend doing them separately? This would mean training 3x per day so I am hoping that a combination will work!
Thanks for your advice!
You can certainly train your body to more efficiently utilize fat and ration carbohydrates if you train in a fasted state, but I definitely recommend only shorter 20-60 minute efforts while fasted. Any longer than that gets tough on the immune system and organs as you begin to break down your body's own protein for fuel (self cannibalization).
If you're training for a marathon, prioritize your run, because the strength training will certainly affect your run biomechanics and alter them to where you may run tired with poor mechanics.
Ultimately, you are training a ton. Be careful. ;)
Gluten can be inflammatory in the guts of some mammals. Ideal world we wouldn't eat much of it. I personally don't. But if is much easier to take someone from captain crunch to oatmeal for breakfast rather than captain crunch to whole coconut milk for breakfast. In addition, soaked and sprouted grains are fine. baby steps…
Metabolic typing: at http://www.healthexcel.com …if you click on the "information Library" tab, there are a number of articles/papers.
For CoQ10, go to: http://scholar.google.com/scholar?hl=en&q=coq…
Why do you still recommend foods like whole grains and oatmeal? Do you not believe gluten is an inflammatory compound?
Could you provide a link to a study showing the beneficial effects of CoQ10 supplementation for those who are not deficient? So far I've only seen it as beneficial for those who are already lacking CoQ10, but you recommended it for someone who may already have adequate amounts.
Are there any studies that show metabolic typing works? It seems you could come to the same conclusions with a little self experimentation that you do with the questionnaires.
Thanks so much for putting together the podcast after a big race-you sounded pretty tired. How did you do/feel? I hope you didn't get too sunburned;)
Cheers Ben :D
FYI. The paleo diet is not about eating like a caveman. The name comes from the original hypothesis that modern foods may be unhealthy-not that we should reenact a caveman's diet exactly. I hate the name-but it makes it easier for people to "digest".
I don't recommend granola anyways, as it usually has way to many vegetable oils and grains in it. It's inflammatory stuff. Anyways though, your strategy would work by eating 60 minutes in…
What would you recommend eating one hour before a swim or other cardio session? I have to eat something on the go while I drive to the pool or gym in the early morning. Since it is only one hour in advance, it cannot be anything too big. However, I have found that when I am doing a Master's Swim class, a run or anything other than a low key session, I need to eat a little something. I have never tried doing a pre-workout drink but could do that too. I will try whatever you recommend. I am ready to ditch the granola bar. Thank you for your help.
you don't really need to eat anything if this is just a swim or easy cardio session. Otherwise have a bit of fruit, like a banana.
As you get more fit you will sweat more. If you're concerned about working hard enough, go to http://quickanddirtytips.com/health-fitness/exercise and do a search for "how to know if you're working out hard enough.
What's the best way to donate to the podcast if I want to make a flat donation of $25 or more? The PayPal default is for $1 a month. Thanks!
you should just be able to choose 25 $1 donations…or just send $25 to [email protected] via Paypal
Hey Ben:
Congrats again on qualifying for Kona!
What do you think of a Kosher diet? What modifications would need to be made to the diet you cover in your book to make it Kosher?
Thanks,
Craig
Despite my Jewish name, I don't really have a ton of experience with the Kosher diet. But to which book are you referring? I'd love to help you.
Hey Ben:
I'm talked about your Holistic Fueling For Ironman Triathletes book.
Thanks,
Craig
We're totally outside my wheelhouse here, but I'd say don't mix the meats with the dairy. That's all I can think of rightnow that would be non-Kosher – but again, I'm not the expert in that department.