What to Eat Before & After Running a 10K Part 6 (Runtastic & RUN 10 FEED 10)
Video taken from the channel: adidas Runtastic
Nutrition & Fitness Before & During Pregnancy
Video taken from the channel: Stanford Children’s Health | Lucile Packard Children’s Hospital Stanford
Complete Cycling Nutrition Guide, What to Eat Before, During, and After a Ride
Video taken from the channel: Dylan Johnson
My Full Diet During Marathon Prep | 2 Weeks Out
Video taken from the channel: Nick Bare
Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. 4 Good choices include: Fruit Potatoes Starchy vegetables Steamed or boiled rice Whole grain bread Whole grain pasta.As the blood flow to your stomach will not be ideal right after the race, follow Güther’s advice and work your way from liquids to solids: fruit juice, whey, sports drinks (hypertonic) yogurt-based shakes. Low-fat yogurt with banana, corn flakes with skim milk or milk rice with low-fat milk and honey.When to eat it: Runners should also aim to consume protein within 20 minutes after a workout, says Dr Li.
Protein prolongs the period of increased insulin levels after a workout, which helps your.With regard to what to eat before running, there are a few tips that many workout gurus swear by. To prevent muscle cramps get enough fluid before exercising – drink some 16 to 20 ounces 45 minutes before exercising, drink some 2 to 3 ounces every 15 minutes during exercise, eat a diet rich in vegetables and fruit that hold a lot of water.
Also, the quality of your calories—the type of food you eat—is key: Carbohydrates are the primary energy source during your run, while protein and fat are better for before and after your run. The Role of Carbohydrates When you run long distances, your body relies initially on glycogen as its primary fuel.Don’t eat more carbs than you need and don’t worry about spreading them evenly throughout the day.
You can eat the majority of your carbs around your workout. I like clients to have at least two meals under the belt before training. Your first two meals should include complex carbohydrates like stone-rolled oats or sweet potatoes.What you eat immediately after hitting the gym will dictate the protein synthesis that takes place hours after your workout has ended and impact your growth and recovery.
In addition to your immediate post-workout nutrition, we also recommend ingesting a slow digesting protein (like casein protein) before bed.What is the best thing to eat before exercising for energy and endurance? You need quality carbs, lean protein, heart healthy fats, and fluids.
Your muscles rely on carbohydrate foods like.Some foods, particularly those high in fiber, are best avoided before a run. GI trouble can occur on longer runs for a variety of reasons, but eating too much fiber beforehand is an all-too-common culprit, since fiber is tougher and slower to digest. For this reason, it’s best to avoid high-fiber foods in the 12 hours leading up to a long run.
Eat a piece of fruit, some pretzels, or something with sugar to start stabilizing your blood sugar levels and aid recovery. You may not feel hungry after the race, but it is important to consume something,€” even if it’s just a sports drink€” to avoid fainting and aid recovery. Avoid eating a huge meal immediately after the race.
Most studies have shown that if you eat protein before, immediately after, or several hours after your workout, your muscle protein synthesis will be about the same. Translation: choose a preand post-workout nutrition approach that works for you. If you don’t like to eat before a workout, then don’t.
During the race itself, ultra marathon nutrition and hydration is absolutely key. You should eat a carbohydrate-rich meal two or three hours before the race start and you must ensure that you start the race hydrated. When you start re-fuelling during the race is down to your own needs.
Preparing your stomach to eat during an ultra is just as important as preparing your legs. Below I’ve outlined a few pointers that have helped me stay on top of my nutrition during a long run. More: 6 Nutrition Tips to Avoid Race Day Stomach Upset. Don’t eat something new.
If you haven’t eaten a gel in your life, 27 miles into a race is not the.WHAT TO EAT & DRINK BEFORE A GAME Drink Water Throughout the Day Make sure that your child is drinking water throughout the day and leading up to the game or practice. Try giving him water with every meal and then 16 ounces two hours before exercise and 8.So let’s cover pre-workout nutrition first. Pre-workout nutrition breaks down into two components: 1. Carbohydrates for energy, and 2.Protein to prevent muscle breakdown.
Both nutrients take about 60-90 minutes to get into the blood stream, so it is advisable to eat before training.
List of related literature:
|
|
| from Sports Nutrition for Endurance Athletes, 3rd Ed. |
|
|
|
| from Fierce: How Competing for Myself Changed Everything |
|
|
|
| from Run the Mile You’re In: Finding God in Every Step |
|
|
|
| from Run to the Finish: The Everyday Runner’s Guide to Avoiding Injury, Ignoring the Clock, and Loving the Run |
|
|
|
| from Beyond Training: Mastering Endurance, Health & Life |
|
|
|
| from Triathlon Science |
|
|
|
| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond |
|
|
|
| from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer |
|
|
|
| from Lore of Running |
|
|
|
| from Advanced Marathoning |
156 comments
I was wondering if you had training tips for multi-day endurance rides. Not necessarily racing, but long rides. I’m planning to go to Colombia in March and am planning 7 days of riding in the mountain roads. Probably 4 to 6 hour days.
Anyone tested out the Custokebon Secrets (do a search on google)? I’ve noticed many amazing things about this popular lose weight diet plan.
Hi Dylan, question on the fructose to maltodextrin ratio. You mentioned a 1:2 ratio of maltodextrin to fructose, but before I think about getting any supplements, can you please provide an example? I.e., would it be, say 8 oz of orange juice and a scoop of maltodextrin powder supplement? Thank you.
what if you can handle fiber? i personally can eat up to 20 grams in 1 sitting
As a training runner (50 miles a week, and nothing else) I would suggest not stretching for half an hour before. Stretching puts microtears into the muscles and fatigues muscles just slightly so running 16 miles on stretched miles is not ideal. I recommend dynamic warm-up drills or something else
Credentials 1600 5:32
5K:18:13
Half marathon: 1:32:52
I’m a moderate rider and am 69 years old. My question has to do with cramping. I rarely had this problem until 80 to 100 mile rides, then it became quite severe. Recommendations?
Another thing alot of people probably live with without realizing is a gluten intolerance. After cutting gluten from my diet a year ago I recognized tons of improvement in less than a week
I guess I should celebrate the fact runners are all different regarding personalities.
I hate you so much, i wanna slap your two faces because you’re very deceitful
Great video, and I have to admit that I am a fully recovered “former” keto rider. Yes, I could ride all day, but when I rode in the Alps I was dog s& #t. After admitting I was wrong and going back on a carb heavy diet, I was back to my usual form. No one to blame except myself.
BTW, I would like to see a video on proper hydration. As a former medical director at an IronMan event, our biggest medical issue was over hydration and hyponatremia. We sent over thirty by ambulance to the local hospitals, in addition to the 100+ that we treated on site. Most common in women.
As a weekend warrior and not a full time athlete by any means, (full time job, kids, etc) I have to balance many aspects of training and life. That said I’d be curious about your thoughts regarding the information shared in this video https://youtu.be/rSUODDvgG7Y. I am in fairly good shape but I am not always maintaining my fitness goals and this video I found intriguing. The title is a little deceptive in the actual content in it is quite in depth. I realize your channel is for folks probably putting more time into their training and taking racing more seriously than myself, I do enjoy training and racing, but I feel many of us are in a bit of a metabolic middle ground and like I said I’d be curious your thoughts on what is conveyed between what your point of view is and what Dr. Ekberg is getting at with this. Really enjoy your channel, many thanks!
Training plans are now available! Use the code YOUTUBE to get 15% off through the end of the month: https://www.trainingpeaks.com/coach/dylanjohnson#trainingplans
Awesome!! Check my natural transformation vid on my channel! 30+ kg pure muscles gained ;D
As always another excellent video. Thanks for sharing all this knowledge with the world at large!
Is it better/ advisable to consume calories as solid food (bars/gels) or as liquid calories (drink mixes)? Does adding carbohydrates to an electrolyte drink alter absorption and tonicity of an electrolyte only drink? If not then what would be the ideal ratio of carbs to sodium? What about the role of magnesium? Sorry for the too many questions!!
Any advice for shin splints? I get posterior shin splints right above my inside ankle really bad.
Mint is my favorite! Why are you getting rid of it? And for a peanut butter flavor?! Nope.
Nick: “Gonna put a little bit of this sugar free syrup on here”
soaks waffles
Me: “Would you like some waffles with your syrup?”
dates,the fruit, figs and raisin work good for me during the ride. its hard to tell guys their ham and cheese sandwich or beef jerky wont get digested before they hit the couch.
Amazing series Lunden, I already run 10ks but this was still very helpful to highlight things I don’t know or forgot in general, also really liked the smoothie recipe, it’s kinda weird for me TBH but I will try it, also nice concept about the whole idea of run10feed10 and wish you best in the event soon ��
It’s funny as a pregnant lady, I have been studying the Japanese. They live longer and practically indoctrinate their youth with fitness and nutrition! We have a long way to go in America..��
Has anyone ever cane up to u in person and said u use steroids?
Do u guys do a subscription to your supplements? I wouldn’t mind paying something every month as long as I ensure I get my supplements every so often. Like strong greens / pre-workout. I use those up quicker and protein. Would like to get that every month automatically.
Hi, approximately how many hours before the actual race time should eat the pre race meal? Thanks!
To the op’s. Not everyone has spare time to sit in front of the tv to watch useless foosball. I myself do not enjoy foosball
Probably the most densely packed information on youtube ������
Considering South Asia regional climate, early morning is good for exercise ( cycling). In that case when we should take 60 gm carbohydrates before jump into the cycle.? Please kindly let me a favour.
Mushrooms before the race? I would not recommend that. Takes forever to digest.
You’re a true inspiration Nick! Are you guys ever going to stop by Toronto? You have a lot of fans here including me
I do often 3+ hours of rock climbing and bicycle riding. The day after every training session, I always have gut problems. Next day, I get up with bad guts, my skin gets drier hair skin gets itchy etc. Recently, even though I increased the frequency of trainings, I realized that I don’t have too much gut problems. The reason for that seems like the nutrition. Before I always had a protein biased (mostly meat product) diet and now (because my gf loves pasta and bread) higher tendency to carbohydrate consumption. I realized this change for a few weeks ago and now “train your guts by consuming stuff with more carbohydrates” makes sense. Maybe that can be useful if anyone else out there who suffers from something similar. Cheers
Can you post here or on blog your stretching routine for running?
Bro u can’t get rid of mint. It legit tastes like ur eating a bowl of ice cream
Hi, what do you recommend to eat and drink to replenish energy during long (4+hour) low intesity ride? There is lots of advice to eat fats and protein and to avoid carbs. Thank you!
Thanks for another great vid. I am pretty sure I was one of the first 500 subscribers and I still recall wondering why more weren’t following. And now they are! Keep up the great stuff
Is the running the main reason you can afford SO many grams of fat?
I do a minimum of 60 miles a day 6 days a week. I eat no carbs and am a carnivore. I increased fat to protein 50/50. I never ever bonk. I am in my 40’s
No meat and no fats before or during, just carbs. Slow ones mainly. Oats, potatoes, rice, dried plums, peaches, dates and raisins. That’s what works for me.
I tried vegan and vegetarian diets, did not work well. So now it is no pork or once a year, beefonce a month, chicken-twice or 3 times a week.
So it is carbs before, carbs during and carbs after. I am sure this raises a bunch of eye brows. However, we know that protein is logically needed to repair/build muscle damage SPECIFICALLY after INTENSE exercise. I suspect that from a RECOVERY-ONLY prospective, carbs is all that is needed, but for POWER TRAINING, some protein is needed. Based on what I am learning from Dylan, after Z2/Z3 recovery/endurance rides, I’ll stick to carbs after, while after Z4/Z5 workouts I will add protein.
https://www.trainingpeaks.com/blog/low-vs-high-carbohydrate-diet-endurance/
This did a great job covering the needs for carbs before/during/after, but I’m confused as to the needs for protein for high intensity and/or endurance athletes
Had there been studies about caffeine effects for coffee drinkers or people who never drink coffee? Does that affect the effect of the caffeine?!
I have one question: will training on caffeine addict me to this substance, I mean will caffeine boost my training capacity, and stimulating deeper adaptations, or will it only increase my power under this substance and is needed to be taken every training to see benefits?
Do NOT need salmon, almonds good….need:-chia seeds-big salads, mostly those inspired by Dr. J Fuhrman, and a Fuhrman-type dressing-No meat, salmon is not important and is long term harmful-nuts and seeds, nuts and seeds-chia seeds-pumpkin seeds-Hemp seeds-bean burgers homemade, not store vegan crap-mushroomsbean or edamame pastas-limit to no alcohol-berries, oatmeal, Ezekiel toast before run
Thx for the sick vid! Any info on how much electrolytes to eat during exercise? And anything on GI distress? Whats your advice? Thanks!
Big fan of your videos… Any advice on hydration and electrolytes for long rides / long endurance events?
I’m asking you, how many fiancee do you have? i don’t have short temper, but i have quick reaction to the bullshit
That’s a shame the your getting rid of the mint chip. That’s my fav!
Awesome now my left ear knows what you stuff in your pie hole everyday.I shall be cautious with this sensitive info.
Thank you mam, I run 5k once aweek it seem I didn’t inprove my speed, maybe from what I eat or time for food to digest, now I know it need from two to three hours, I hope my speed can improve
Hi, what do you think about patented high molecular carbohydrate VITARGO? How would you dose it? They produce the product with electrolyte which should be perfect for endurance sports in medium to hight intesity training.
Great vid Dylan. Is there any benefit to only ingesting slower burning sugars(maltodextrin) during the first half or more of a ten plus hour race and saving the faster burning simpler sugars for the last third or so?
Anyone tried the Custokebon Secrets (do a google search)? We’ve heard several awesome things about this popular fat burn methods.
Hi Dylan. Please address this issue?
A training plan without a power meter vs using a heart rate monitor?
Power meter costs are ridiculous.
How are you doing this?!?!?��your a big guy! I run 4 miles a day. I’m 6 ft 1 about 230 lb and I look like a fat ass. I only pound weights once a week.my diet could be better but at the same time you think that 4 miles at night what do something for my waistline.
This is very good, but I also stumble on a book that is extremely good in pregnancy
https://payhip.com/b/gjE9
Great video. I’ve listened to it multiple times now. This weekend, I’ll be racing on all of my own DIY nutrition products: electrolyte drinks, gels and rice cakes. Happy stomach = good result. Cheers and Thank you!
Just like diamond the whole “recovery nutrition” is an invented industry. When this truth is heard from an athlete like you, it goes a long way!
This confirms it! My GI intolerance for even a little maltodextrin will hold me back forever.
Interestingly Dr. Tim Noakes, who wrote the Lore of running, and got everyone onto carbs for running back in the 1980’s is now recommending a low carb diet for exercise.
what type of veggies we can add which is easily available to us
Thx for you tip even though im 11 im the fastest racer in the school and i attend a lot of race and thanks to you tips i finally got my wish come true which is to get a gold medal ❤
My mom cook it for me tbh
Dylan: I’m pleased you confirmed whole foods are superior to supplements. Surprised and happy that my coffee intake is also beneficial.
This is now the third vid I’ve watched of yours since discovering your channel. So much useful information is packed into your vids. Really appreciate them. Thank you!
Over a racing period of 25 years, I have tried a bunch of different diets,supplements (��), vitamins, + & -protein,triglycerides, sodium bicarb.etc..etc.
My advice; eat REAL food, good food!! No supplements,vitamins, funky diets of the moment, ok…maybe some chocolat milk for recup.�� Last but not least; take Dylan Johnson’s advice!! ��
sorry i am 100% fat/carnivore, so these advices are not for me, but for sugar addicts. I am still waiting for a carb addict to pass me in the hills
Is Custokebon Secrets effective to lost a ton of weight? We’ve learn a lot of good things about Custokebon Secrets (search on google).
Im 42 and been eating 5-700g of carbs per day from fruit, white rice, refined sugar, corn and about 30g of protein per day on average. My body fat is so low I have to eat vegan donuts and crisps to prevent my ab veins sticking out and giving me that heroin addict look. Carbs per hour make you 1000% BONK PROOF because you spare your muscle glycogen. Ive met so many ‘keto riders’ over the last 20 years and IRL they all end up bonking out and smashing in some coke at the gas station. It is always hilarious to see. Seen some nasty crashes from riders bonking though and that aint hilarious.
Good video Dylan. Pushing carbs is SO important for a cyclists mental, immune and performance health. I raced with a guy who used to smash the caffeine and do low carb. He committed suicide a few weeks after a big race. His mental health declined so much when he got into the low carbs BS.
When ur the middle man it sounds like ur just doing wht pregnant ppl do but it’s that they’re not listening or something n these are the things ur suppose to do first the worst thing would be tryna get pregnant on ur own you need a healthy man or not
Awesome video. Listening to your voice on Broomwagon and totally stoked. I started ultra endurance cycling last year (already finished Silk Roadand Atlas Mountain Race) and I´m aiming to ride longer and more efficient. I tried intermittant fasting but found, that it is really difficult to combine it with my daily training. Any suggestions on this? Have you tried it? Research almost only shows positive effects. However, regarding the training load I´m not sure if this also applies for ultra endurance athletes. Keep going the good work mate. Awesome content! cyclingrapha
Greens do nothing. Green tea decaf and ginger tea Bigelow or Yogi brands. That’s all. Read the facts of what those do. Immune system and antibodies. I look younger than both these people and I’m 43. Literally just green tea and ginger each day. Green tea maybe twice decaf. That’s it. That green stuff I’ve bought the purest s#$t before and literally does nothing but make your stomach upset. Hate people who don’t know what there talking about.
How do you run through the suburbs with your shirt off? lol
Hi, Thank you so much for posting all 6 parts abt 10k run. I am quite a novice and I am running for hardly 1.5 month now… I have a 10K run on 12th Mar.. I wanted to ask you that currently i am able to jog 6 km in a steady pace, do i have to train 10 km while training as well? In one of the the video you mentioned abt tapering, so how to train in last 4-5 days from the d -day? Please do reply, it will be great help for me. I super excited and bit nervous for this run..
What do you use to listen to music when running? iPhone in pocket?
No Improvement in Endurance Performance After a
Single Dose of Beetroot Juice
Naomi M. Cermak, Peter Res, Rudi Stinkens, Jon O. Lundberg,
Martin J. Gibala, and Luc J.C. van Loon
have you ever run fasted? like not eating in the morning just going for a run like 9-10 hours after last eating?
What’s your view on micro nutrient periodisation? eg. Eat a lot of protein on your recovery & low intensity day and load up with carb on your high intensity training day. And doing this within a single training week?
normally when one speaks really fast he makes mistakes easily then need to backtrack..wondering why some speakers talk super fast
I only train, race and sleep fasted as the science says it’s the best for something or other.
Please don’t ask about my results as we know they vary widely between individuals.
Edit: Regarding caffeine, I did a n=1 comparison study on caffeine vs alcohol and found that my RPE is even better with alcohol plus it has an added bonus of a relative perceived pain(RPP) of zero on all crashes which seem to increase with alcohol. So, when I get out of hospital I may switch over to alcohol as my preferred endurance fuel.
Hi, nice video i am about 22 yo and next week i will run a 10 km, can i ask how many hours before should i eat this meal?
Thanks for your time.
Very useful video. Thank you so much for so important information!
Arugala smoothy is like epo for me..higher nitrite content than beets and not messy
Just ordered 3 tubs of your protein from Virginia �� so excited to give them a try. Thanks for being so motivating! Do you think in the future you will put together sample pack stacks of your supplements?
I see many people keep on speaking about Custokebon Secrets (do a search on google). But I’m not sure if it is good. Have you ever tried this popular weight loss system?
Dylan…what about us “old guys that get sort of fat in the winter” guys ( I pretty much always gain 8-10 lbs every winter. Even though I still ride 10-12 hours per week. Got any dietary advice for us?
Thanks for all the free content. This is actually a topic that is relatively hard to find information on, I’ve been reading books related to the topic trying to pick and choose what works for a long time.
I literally don’t think about any of this complex diet shit. I just want to stay healthy
Man, I wish the weather in Maine was decent at least half the year so I could consistently get my miles in, but running on snow and ice is almost always a nightmare. Almost as bad as a dreadmill.
What do you use instead of eggs in your pre-race meal if you’re vegan?
What would be some optimal post training meal in your opinion?
Were the participants in the study on the effects of caffeine regular caffeine users? I normally don’t drink coffee or caffeinated drinks of any kind. Just wondering if one is “caffeine naive” do you need less to get a boost on big rides?
My muscles still havent completely recovered after 2 weeks. So i m gonna start slowly again.
Off topic…. what are the orange hooks on your bars? GREAT videos!
Hey Dylan, thanks for the great videos. I would have never imagined, that one day I would start drinking tomato juice. Yet here I am… it even starts to taste good after the first three weeks:P
Nick, get some cheese spread under the peanut butter…game changer
Thank you men for taking your time to make all these unique videos for those who wanna get to the top but don’t have any coach or peoples to help them, again thank you!
What is the best way to lose 10lbs fat and gain 10lbs muscle?
Hi Dylan, great vid! Do you have an opinion how much protein on average per day a cyclist/athlete needs? I do quite a bit of cycling, and also some weight training. I know the old idea of 1g of protein per pound of bodyweight per day, what’re your thoughts? Very useful channel btw:)
Which is the best sports drink or powder which provides the maltodextrin to fructose 2:1 ratio?
Awesome channel I am learning so much prior to my first ever triathlon!
One Suggestion for an interesting topic: FATIGUE CNS, PNS and muscle fatigue. What is teh ratio between these three in chronic and in acute fatigue. Key studies and concepts so far. I suspect there is no solid data yet for definite conclusions.
so proteins are overvalued AF and with carbs you can rule the world?
10/10 video! Keep up the great work. I look forward to your training advice!
Thoughts on chocolate milk immediately after your ride? Thanks!
I put 2 beets in my cold press juicer every morning and have it before breakfast. Whether it improves my performance or not it’s healthy, yummy and gives you some easy calories!
Hello there, have you considered Custokebon Secrets yet? Simply do a google search engine search. On there you’ll find a great suggestions about how exactly you can lost a ton of weight. Why don’t you give it a shot? maybe it can work for you too.
This video is definitely fantastic! It helps me remember of times when my spouse used Custokebon Secrets to get rid of 19 lbs and enjoy being healthy again! Most of us wish to lose fat, but we also require to remain healthy and balanced, and that is what Custokebon Secrets given.
Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? *Next Level Diet*, thank you for everything!
I’m new to biking, I’m a good athlete, 30lbs over weight, I’m 75, I want to learn a lot, train hard and see if I can enjoy the sport. I’m a week into it, I’m up to two hours hard riding, on a forest asphalt trail. I’ll just stay on the one trail, no competition, just seeing what I can get to. I love your videos.
Dylan, I have a question. Do these on-bike carbohydrate intake parameters apply for rides of any intensity? Intensity is a factor I have not yet heard mentioned in relation to on bike nutrition. I’m mostly interested if I need less carbs for a 4 hour ride where my HR never leaves Zone 2, vs a 4 hour ride with sustained efforts of Zone 4+. Thank you for these videos.
For a healthy pregnancy I experimented with ‘Prenatal Daily Vitamins” an herbal product of maternitytea.com. They guaranteed for all nutrients needed for mom & baby. It’s prepare your body for a healthy pregnancy.
Hi..if i want to replace the egg what should i use for breakfast!! i cant eat egg i have alregic
Finally some science to justify my 3 pots of coffee per day.
Dylan, awesome as usual. However, for an event like the Buck Fifty, how can you carry enough for that? And, should you have something with water and something with carbs (liquid) in it as well? And, as far as a solid while during this event, what would you suggest? Thanks in advance!!
Yo nick can you talk more about what ROTC PT and ROTC classes were like for you?
Awesome video!!! I’m currently training for my 2nd half-marathon race. I placed 84th out of 248 runners on my first half-,marathon, the altitude was 3,000 ft. My pre-race meal was 5 Krispy Kreme doughnuts hahahaha. It was an early morning race. I will use some of your tips from this video in the future. By the way my fastest 10k is 51:45, average time. My fastest 10k on the treadmill is 43:52.
Why Folic Acid Is Important Before And During Pregnancy?
https://healthyfit07.blogspot.com/2019/12/benefits-of-folic-acid-before-and-during-pregnancy.html
So a better recovery tactic would be to visit the produce section instead a $60 tub of powder. That sounds like double recovery……………..
Muscle recovery & Wallet recovery:)
Shouldn’t fast acting carbs be eaten more like 15 to 20 mins before the run?
uhmm fried stuff, and fat. Eating flesh looks nasty to me. Did you know that fat may actually take days for the body to fully process? And please eat only plants.
What sorts of high carbs foods would you recommend? I just need some more ideas to create moire of a diversity in my diet a little bit.
I like your food.help me to send video in whatssup +255652228730
Your videos about nutrition have been very insightful and I have appreciated them. I have a suggestion/question that I think you should research and do a video on. The question is how much protein do we really need? Based on some studies and information that is out there, I should be eating nothing but protein to satisfy the number of grams some say I should eat especially as I age. I tend to think we should eat mostly whole grains, vegetables, and fruit and the macro and micro nutrients take care of themselves. But, I’d be interested to hear what research has to say specifically related to performance. Thanks!
I notice many people keep on talking about Custokebon Secrets (google search it). But I’m uncertain if it is good. Have you ever tried using this popular diet plan?
Wow, that’s way too less for me… I eat the double of that one and a half hour before I run a 10k run in 43 minutes.
Hi
I got 2 questions!
1. When I should weight my self really? When I`m empty after toilet in the morning before breakfast as I`m lightest of my self or just after dinner? Hope you get my point:)
.
2. I know that I need carbs to do training…
But how possibly I can lose weight if I eat carbs after and before cycling and during the day?
I`m 172 cm and 64 kg… I wanna be 60 kg……
All extra fat is around my stomach… No fat in hands and legs…. should I do specific moves to lose those?
ty
I’m about to have a 21km run this coming Sunday. What should I take just before run?
what if we have an apple carrot and some yogurt after running??
Before, a large russet potato cut into shoe string size pieces fried in a little olive oil, 2 eggs and three cups of strong black coffee in the morning before a 7 hour and 7, 000 vertical foot day does me right.During ride, whatever I can find in my pantry or fridge that will pack some what well, its nice to have a variety of things, even if it doesn’t sound good at 6:00 AM when you are contemplating it, it will taste like the best thing you ever had after a 7,000 foot single track climb at 13,000 foot elevation. After just a lot of something tasty, preferably with a high protein content.
Man, I’m TOTALLY distracted by (and had to stop the video twice to look and stare at) what I presume are new thumb positioners (something like Togs) on your handlebars! What are they? How long have you been using them? Got a link? Thanks in advance!
Hi, I don’t know what ingredient you add after the coconout water. tks
Hi Dylan, here’s an interesting question on this topic, I have excluded dairy from my diet which I found decreases my HRV and elevates my HR quite a lot, so would you recommend me taking calcium supplements for that matter? Thanks
What about if you have your race in the afternoon? What should be good to eat in that case?
How long after eating the pre race meal should you allow your body to digest the food before running?
I am injured 4 a month and I’ll only have 2 weeks two get ready I can swim while I am injured will that help
Hello. You didn’t mention when we are supposed to eat after the meal. Thanks,
Hey! I’m a 12 year old girl and I’m a beginner, and I’m going to be running a 10k in just under 4 months. Do you have any special advices since I’m only 12? And how should my training routine be?
Great content!
One question:is there any drawback to ride on hands out of the saddle 60-70% of ride.
I got used to it so much that i find easier to do all intervals like that(can push more power 5-10%)
i eat potatoe ( Camote in our vernacular)
2 times a day as a meal. is this good?
Great channel! I am 38yrs old (male) 5’9″ and weight apx 65kg. I often like to challenge myself to 100 mile rides. Typically this takes about 6.5hrs and I loose around 3500cal. I typically (on off days) dont eat a lot of carbs (because I dont want to get fat, lol) but I am trying to research a nice way to balance things out when on the bike. So, perhaps a nice pasta meal the night before the ride.. then, I typically dont eat a “meal” the morning of the ride.. maybe a protein shake (which maybe useless, but is habit from non ride days) so ill eat a cliff bar just before getting on the bike then for the next 6 hours its mainly gels every 30 40min and more cliff bars every few hours. When I am done it sounds like another high carb dinner would be good too?
How do eat so little and maintain your weight, I don’t get it lol.
No mention of electrolytes, which are key for me. Maybe because I live in the desert.
Does this also work if you are running a 7k? Hahah just kidding good video!
Hi, thank you for the series, specially the warm up, I tended to skip that and take the first 5 minutes of the run as a warmup.
I noticed you peeled the cucumber for the smoothy, what a shame since the skin contains most of the nutritional value!
Cheers
Is a handful of almonds a reasonable alternative source of protein? Or is that too much fiber? (I’m thinking one banana and some almonds is a real quick meal)
Good video, I find that I have different results. I don’t eat before races at all, I much rather prefer running on an empty stomach. But I also eat Ketogenic so the high amounts of fat that I eat, sustain me for much longer (I usually eat once a day) I find that it makes a huge difference on longer distance runs. I guess it wouldn’t matter for a 10k but I’m training for ultra marathons so Carbs burn too quick and can’t sustain a few hours of running. Great video though. I think it will help a lot of people. Health is always subjective, what works for one person won’t necessarily work for others, so as with anything…people should experiment and find their comfort zones. Great vid
I read many superb reviews on the internet about how exactly Custokebon Secrets (search on google) will help you lost crazy amounts of weight. Has any one tried using this popular diet plan?
So, has the claim that protein ingested soon after exercise reduces cortisol production been debunked?
Just a quick comment fat is better fuel source for endurance, but carbs need to be there for the moments of breaking out, climbing, or sprinting to the finish
My race is within a week…10km waiting for me. I’ll surely will be trying out the food you show here.
Oh…I’ll make a video about opening blenders:-):-)
I watched this video 15 minutes before midnight… I am quite exciting for the next morning. It’s not about training cause tomorrow is my rest day.
I am exciting about breakfast…:-P
#Thx You are awesome ��
i run by morning 5am and I really have no idea wat could I eat or drink before I start my running.. pls suggest something..
thanks for you vid. I’m about to have a 10k race this march exciting����
Why u sad??????? U r guiding the humanity a skill. Thanks a lot for ur support.Give u d result after run 19 feb,2017
Good morning Lunden hey this video will help me prepare for my next upcoming half marathon. high five Sasu i am inspired to watch it.
awesome how you have the most super up to date latest thinking/research on all this, esp the notion of “natural” food based antioxidants vs supplement for antioxidants. i JUST heard this whole notion of antioxidants (as pill/supplement) can be detrimental to natural recovery adaptations. Which made me kind of freak out like, are all the blueberries and tart cherries i eat somehow like “bad” for overall performance/recovery??? (as strange as that sounds). It was confusing. But you put it to bed its all good and beneficial in whole food form. Thank you!
Steph is gunna be worried when your kids are that close to the front door. Mark my words
“Keep this in there. It’s the struggle.” Yes, yes, and yes!! Picture perfect, Instagram-ready gorgeousness is not always LIFE. By including that part, you’re teaching us an important lesson about your humanity, our need to accept imperfections, and the journey as well as the destination. Thanks!
i did sign up for the remote run! so inspired by your videos! �� hoping run10feed10 will extend to other parts of the world like here in Asia.
Leider verstehe ich zwar nur die Hälfte, aber sieht lecker aus! ��