7 Hard Truths of Runners Diets

Learnt the hard way or via others there are always lessons in running that you wish you knew earlier. And in this instance, it's all about what we eat in order to train at our best.
This week I reveal the 7 top diet hard truths that I had to learn in order to be at my best when it comes to my running and make sure i get the best out of myself.
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[@nberkel]

I got so good at fasted running that I literally never had an appetite anymore. Very seldom would I feel physical hunger. So the advice of eat when you're hungry doesn't apply to everyone. You have to go with other cues, like inability to make decisions, circling thoughts, irritability, etc. Unfortunately in my case I dug myself quite a hole before I realized I was way undereating...Just wanted to put this out there in case anyone else finds the same thing with appetite going away.

[@danifestit]

wait is this seriously an effect of fasted running?? omg i run without eating before and i think this has caused me to never feel hungry and get nauseous everytime i eat…

[@nberkel]

Can be. Lots of factors involved, and everyone is different. In my case it was, but other people won't notice a change in appetite at all. Just be in tune with yourself and don't take high mileage with under fueling too far. Take care of yourself ✌️

[@dr_alevtina]

So relatable… I never feel hungry, even after 2 hours run…

[@gur262]

... irritability circling thoughts... Basically that one Snickers ad

[@Runningwritingreading]

backing this, held a 370 day run streak, 1:29 half marathon

[@thatrunningirl]

Been a runner 19 years. Run 29 marathons. Ran some decent times. Half 1.28. Mara 3.17. 10k 40.41. One thing I will say - adjusting every part of your life to align with running WILL kill your passion for it. Is it really worth shaving 60 seconds off your time to kill the love you used to have for certain foods / lie-ins / chilling with people you love? It's really not. The more people I have known that have done this, the more people I see quitting running because the lifestyle is too extreme. Unless you're a sponsored athlete, just enjoy running, push yourself to perform well, but don't get carried away. Otherwise you'll find yourself crying through your sessions - like one of my friends was recently!! X

[@daymonclayton6388]

8 months ago I hadn’t run in years and I didn’t believe I ever would because of knee pain, foot pain and age. Today I ran my first race, the 10 k at the Irving Marathon. At 53 I placed first in my age group. I found this channel early on and it has really shaped my mindset and helped me identify as a runner, even when what I was doing didn’t look anything like running 😂 Thank you!

[@THICCTHICCTHICC]

Legend

[@tobyedmonds72]

In terms of portion size, Mark Lewis put it beautifully in one of his videos about diet for training: feed yourself like you feed your pet. If you give your dog a bowl of food he wolfs it down and is happy. If you give him another one he'll eat that too even though he doesn't need it. Soon you'll have a fat dog! So, no second helpings, no unnecessary treats, just eat what you need and put the rest in the fridge for another day.

[@Kelly_Ben]

My dog is ecstatic when he gets treats, and so am I. I wouldn't deprive him OR myself of the joy of a small portion of something delicious!

[@tobyedmonds72]

@@Kelly_Ben that's why I mentioned "unnecessary" treats 😉

[@Kelly_Ben]

@@tobyedmonds72 aaah, I read that to mean all treats were unnecessary. I clutched my pearls in horror! 😆

[@eddierobbertse8957]

No seconds! 😢 I'll be sure to make the first portion extra large

[@_mubarak02]

Toby Edmunds you bloody legend ! Thank you so much for this analogy !

[@blaquaman1739]

10:50 I always eat fast food the night before Triathlon. It helps me to not take things so seriously, that I’m human, and I should be there to have fun:-)

[@stolts34]

I use to take gels when I first started because it looked cool and "that's what runners do". But for Half and Full marathons (or triathlons) I actually eat bananas and snicker bars. Last marathon, I also had mini blueberry muffins. Worked for me.

[@Kelly_Ben]

Thumbs up on the blueberry muffins! I run ultras, and the variety and amount of food is one of my favorite parts! 😆

[@petrah9379]

I see it the same way. :) Real food is the best. I use gels only in extreme efforts/ as an first aid fuel kit.

[@funwithmadness]

I think one of the simplest things a person can do to get their portions under control is to eat slowly. It gives your body a chance to register how much food you've consumed instead of just snarfing down a mountain of calories without even tasting it.

[@ThisMessyHappy]

Guilty 🤦🏻‍♂️😂

[@acasualviewer5861]

"ruining your appetite" is also a good technique.. about 20 mins before you are going to have your dinner, eat a piece of chicken or some other protein. You'll find you're not as hungry or that if you eat a smaller portion you don't feel as unsatisfied.

[@Kelly_Ben]

While food IS fuel, I also see it as family, friends, and fun. Enjoying food, without restrictions, but with moderation, is my happy place. I try to 80/20 my diet, with 80% whole, chemical free, healthy foods... and 20% birthday cake and mochafrappelattes. 😂 Fasted running simply makes me feel like crap, and I'm not training for the Olympics, so what's the point of any possible tiny improvements at the cost of happiness? I'll stick to my stack of whole grain blueberry pancakes with bacon before my long runs, and a happy belly/ legs. But I firmly believe, like you said, that every body is different, as is every runner, and there are diet strategies out there for every type of runner.

[@xanthippus9079]

For me, cutting carbs is a form of punishment. Even if the benefits were irrefutable, I wouldn't enjoy living like that.

[@XX-is7ps]

Glad to see so much sound advice in this one. If anything you’re too tentative about warning people off of low carb and fasted exercise, which so much research now shows isn’t simply inefficient but potentially damaging with consequences including low bone density, hormonal problems, RED-S and amenorrhea . Thankfully, however, a lot of people who think they’re running “fasted” by running first thing on a morning really aren’t - if they had an evening meal (as almost everyone does) then their liver and muscle glycogen will not have depleted significantly overnight while sleeping and will be reading accessible for release during exercise. Truly “fasted” running is only possible with prior glycogen depletion (eg two sessions a day without carbs between), or a keto diet (which is a horrendous choice).

[@ThisMessyHappy]

Thank you! Yes I agree, I probably am too tentative when it comes to the low carb stuff but honestly it’s usually when I get abused the most 😂 I don’t need that negativity in my life just because they’re really really hungry ha ha

[@alanrobinson2229]

Sadly,not sound advice,carbs kill

[@davidpollard343]

Im a morning fasted runner. I run to work and run home. I find my run home to be more challenging as I've eaten breakfast and dinner and feel like im carrying more weight.

[@soupturn2485]

This is one of my favorite videos of yours!! Thanks for posting :)

[@potblack7951]

Love yer videos..I’m not a competitive runner but my life is organised around running daily..and I recognise the same mentality here..your videos and channel are of excellent instructional value to anyone thinking of taking up recreational running..one of the best channels out there..thanks for your efforts!💪

[@timeonfeet]

Great insights 👍 Spot on about the fasted runs by necessity. I think there's a lot of people who end up doing them without thinking with early morning runs

[@gm2407]

My running is just to keep healthy and improve from where I was. Distance and time are just small goals to distract me. Did a 10k slow recover run two weeks ago was 82 minutes. Tried again this week same effort level slow shuffeling. My legs had improved and managed a time of 78 minutes. Also they felt much better. This was my second 10k recovery run ever. Just continuing running over the two weeks had improved me. Super happy with the progression, I enjoy the runs, but it is nice to have goals allong the way. Still got to improve my diet habits. But the habits are much better than they were two years ago. I get more foods to lower cholesterol than I had last year. Work in progress. Just need to knock the hot food counter at the butchers on the head when at work. Also bought smaller bowls and plates at the start of the year for portion control.

[@tarnel9]

I find that the 20-minute rule means that you might feel hungry when eating a smaller portion but then feel full 20 minutes later, so eating until I'm full only makes me feel like I've eaten too much.

[@Freizzn]

double cheese & bacon burger with jalapeño loaded cheese fries works for me the day before a long distance.

[@marathonranati]

when I started running, I cut sugar 100% off my diet, I was just basically "malnourishing" myself and I never drank water during my long runs! This whole 2 years... I was damaging my body! Which is why I keep getting injured! so I started adding a little sugar...(and eating 20 slices of bread because I was so hungry) and my performance improved! now with the help of gels(dever), I ran a 1:28 half marathon! which thanks to the sugar! so basically moderation is key! THANK YOU BEN!

[@dmanrunning57]

I am 57 years old and started back running 7 months ago. I have lost 30 lbs, slow and steady. After all you don't gain it fast but very gradually over time so I just tried to do the reverse. I ate better, controlled my portions. I have a carb centered diet which basically means I eat carbs at every meal but in a mangaged amount along with plenty of protein and veg. The biggest thing I learned was that when I had lost about 15-20 pounds, my mileage and calorie burn had increased and I actually needed to eat more as I was starting to feel worn out all the time. As soon as I increased my calorie intake I bounced back and continued improving and still lost weight. Now I am where I want to be weight wise and I am trying to figure out how much to eat so that I don;t lose any more weight but don't gain it either. So far so good and my times are improving along with distance. Love the channel!

[@davefaliskie]

Great video thanks for the tips!

[@David-ho1em]

Carb quality is key. Steamed brown rice with broccoli and beans is much different than frozen pizza, beer and a donut. I've been a high carber for years and I can confidently say it has kept me trim and fast.

[@abbyschwendler1107]

Great video. I had a complicated relationship with food, and running changed that, because food is fuel and proper nutrition is how I become a better runner - and I'm also guilty of eating so quickly i don't know when to stop. Lol

[@loganlancaster4809]

As far as eating goes ive found it quite useful to do semi-regular short stints of tracking calories. I hate doing it so i only ever track for a week or two and stop when i dont feel like it. Afterwards ive found i have a much more accurate sense of how much i am eating.

[@simondeboer6035]

"Portion distortion" is what I am struggling with currently. I look to at calorie output just to try and get to what I think I need to eat. Which is terrible cycle. II'm at a new place in my fitness journey and have to learn where I am at now. Not only do I need to not compare my diet to others, but don't compare to my previous self.

[@stevenlowry1833]

I had the same or similar problem. I ended up eating 3/4 of a full plate of food, with the rest being for lunch the next day. Later, If hungry I would grab a snack. Now I find that I am eating smaller meals, but more frequently. As mentioned in the video, what works for me may not work for others.

[@weisscoaching]

different people react differently. But What I noticed in my clients is that those who got ravenous after a longer workouts such as long run, when they introduced intra-workout fueling i.e. gels, they were not as hungry later. Another typical problem i see is when people finish they long run, then they change clothes, talk with friends, drive home, and by the time they get home they are crazy hungry 😅 in that case, having a snack ready in your car helps. Makes sense?

[@jimmylittleuk]

Good advise. My top tip is to make a 3rd of your plate veg/fruit per meal.

[@PatrickDelorenzi]

Great video TMH 🔥

[@jazzzza]

good advice, thanks

[@grantchanin2878]

TMH thank you. Superb advice.

[@ThisMessyHappy]

Thanks 😊

[@markjohnson4237]

Good advice, as usual, thanks. The first point around weight is great. I have put this in to practice. Based on all previous stats, I knew I wanted to drop about 8kg's to get back to my PB potential best. I also knew I snacked far too much in the evening but going on an all out diet was not going to work based on info like yours and previous experience. So at the start of Nov 2022 I stopped snacking in the evenings, only drinking water past 8pm. Cut out the bad snacks during the day, to a large degree (every now and again only these days). And subtly changed the snacks or treats I do eat during a day to healthy ones, nuts, fruit, wholefoods etc. Today (end of March 2023) I have just dipped below my target weight for the first time in 12 years, 70kgs. My training is going brilliantly and I'm feeling ready to have a crack at a 12 year old PB half marathon in 7 weeks from now. Note: I have set three varied goals for this so if I don't PB, I will still be pleased with the result. I may have changed quite a lot about what I eat, when I eat and how I train but each of those changes, taken at an individual level have been tiny and therefore, in the grand scheme of things, easy changes to make.

[@WendyKitt]

Just getting back into running at 67. However, I have a lot of weight to lose and you are right that a gradual reduction is critical. With large boobs I can’t run a lot or I just end up with sore knees. I’m following your 6 week 5k training plan but only jogging as much as feels comfortable. I’m finding that The conditioning and rest days are extremely beneficial. I used to run every day when I was younger but chronic fatigue changed my lifestyle. Now that I’m retired I can focus on the importance of patiently getting back into running. Your advice about eating is very sound. I intend to follow the 6 week program repeatedly until I’m able to run a 5k. I’m enjoying watching your videos and appreciate all your advice. Wendy

[@pietrofusaroli8523]

Great video as usual I have put a thumbs up to it, but look what you have done to that spaghetti...it's a crime against humanity 😆 if you come by my place in Italy I'll be glad to share a good portion with you and Mary

[@davidredfern5434]

I love the video and topic. I had struggled with a running diet for a long time. Long distance running and training always makes me so hungry and I used to feel that I had earned to right to eat whatever I wanted! Some simple tips helped me significantly.. Portion control: serve your normal portion, then cut off half into a Tupperware for lunch tomorrow. Have a good 2-3 minute break after your meal. If you are still hungry, which is unlikely as Western serving sizes verge on excess, there's more there if you want it (but try to keep it for tomorrow's lunch). Marcos: focus on and priorise carbs and protein. Check the labels, make food choices based on macros and you will lose weight as well as be well fuelled through your training week. Hope this helps and thanks for the vid.

[@Unseen-Custom-Keebs]

Great video as per usual

[@ThisMessyHappy]

Thank you 😊

[@ZeldaFitz]

I enjoyed this one

[@bobkrogh1670]

Great vid! People need to have some fun and experiment. Adding some measurements is also beneficial but most are as analytical as I seem to be. Experimenting is essential to running well past 50 and having fun with the process of sometimes making huge adjustments because of injuries. Sht happens and just roll on.

[@Danolsen93]

I thought i was the only person in the world running better on junk the day before raceday. Amazing, thanks for the video!

[@goon5544]

I've been uping my work outs this week. Twice this week I literally felt the belly fat burning. Once I was at the dojo and some runners were going faster than me for the pre workout run, I bumped up the pace and literally felt the belly fat burning off. Another I was doing intense ab workouts at yoga and felt the burn, it was awesome.

[@JavierISampedroTNF]

An essential for me is water, no matter I go for 30min. I prefer to keep hydrated at all time. On morning runs I normally go with no eating but I am planning to do some intervals maybe I eat a spoon of peanut butter if I have or maybe some cereal bar. I like gels but I tried not to rely on them too much for these workouts, only for the weekend longer runs or race day. Me like some good carbs before a big effort. Agree with you about pasta and pizza :) Cheers!

[@esthervisser-vandermeer2565]

Great tips 👌🏽🏃🏽‍♀️🍝

[@ThisMessyHappy]

Thanks so much 😊

[@marcusryder95]

Ive been running 21 kms each morning, 5 days a week for 20 years. Ive never eaten before noon let alone before a morning run. Couldnt think of anything worse.

[@TremendousSax]

You run a fasted half marathon 5 days a week for 20 years? Whatever 🙄

[@marcusryder95]

@@TremendousSax sure do

[@janih]

Way I've always seen it is if input = output, then weight doesn't change. If input =/= output, then weight changes. It's that simple. In some (or many?) cases, the quality of input or output plays a role as well, but the principle still remains the same. But also, don't mix up simple and easy. Because almost always: simple ain't easy.

[@ThisMessyHappy]

💯 but I’d also add that the amount of calorie deficit plays a role long term because it’s damn hard to train on a big calorie defecit 🤢😂

[@janih]

@@ThisMessyHappy exactly. And that's easy to test. Would you rather train when having skipped a full meal or a snack?

[@stevenlowry1833]

@@ThisMessyHappy I would also say that minor tweaks or changes are for the long term, whereas your crash diet is only for the short term. And I also believe that for most people who are overweight and go on a crash diet, tend to put the weight back on.

[@GTE_Channel]

I think most have a to black and white view on fasting and low carbs. I'm not saying that is the way to go for all out performance, but they are beneficial when used strategically.

[@meatarianrunner]

I was interested in the low/no carb section as I had to switch to the carnivore diet 8 months ago to get my health back. Eating a no carb diet has allowed me to start running again after 20 years of not being able to due to back issues. So far my experience has been that carbs are completely unnecessary for running long distance for me at least. I like that I don't have to worry about refueling mid-run because my body isn't reliant carb energy. I actually always feel more energetic by the end of a run then I do at the start. I'll be doing a marathon soon and I don't plan to consume anything other then some electrolyte water during the race.

[@paulmorales1607]

Yeah, it’s not impossible. It just takes more work to get to that fitness level. A huge aerobic base has to be built. Ideally, we would consume both. Elite marathoners do just that. They process both carbs and fats for fuels.

[@IRunThings]

Great advice as always. Tons of info on this one😊

[@ballerinayulia]

I also noticed I wasn’t consuming enough sodium 🤷‍♀️ regardless of the amount of calories I consumed, if I was low in electrolytes i was struggling.

[@carlholland3819]

you should talk about salts (electrolytes) more. you take for granted that your gels have salts in them, but gels are ridiculously expensive when you run a lot. i started using skratch powder in a soft flask along with a separate water bladder (insulated for all weather use). when youre running technical trails and tired or hands are cold it is too much work to use a gel so having fuel/electrolytes with the ease of a straw has been great. i can also dilute it more so i can sip on it every mile or two which is great for my mental game especially during hiit runs in the hills

[@richardmiddleton7770]

The unhealthiest way of running is running too fast too often and constantly pounding the carbs to try and keep up! The majority of runs should be slow so you don't actually need that many carbs. Your body can replenish glycogen stores from fats and protein, it's a slower process but if you're only needing to go 'glycolitic' 1-2 times per week for short durations then you'll still have enough glycogen. You must also do heavy resistance training if pure health is your goal. If you're focused on half or full marathons then you can do a load of threshold running and increase carbs but just don't do that long term.

[@Ajumi-]

I'm currently fasting (no food only water/tea) so all runs are fasted :D but all sessions are easy ones until fasting is done.

[@newbeginnings9457]

I run 3 to 5 days a week! All Fasted runs! As a matter of fact I only eat once a day during work week!

[@weisscoaching]

I am watching this as I am making a presentation on sports nutrition. You brought up some important points and one that I don't hear being mentioned often - fueling will help you getting injured :)

[@t0maz.m]

I tricked my brain to be very happy when I can have a healthy lunch. That translates to always including healthy vegetables into my diet, cuz then I am happy 😊

[@ian4iPad2]

Very interesting though I thought the last point was the profoundest - experiment. Coming to it from a different perspective, I was always mindful of healthy eating before I took up running. As a result, I distrust gels and other gloopy artificial ultra-processed stuff - anything looks like it’s made in a lab by blokes in white coats. Somewhere I read the suggestion for a couple of teaspoons of honey before a run. I tried that but was undecided about the effectiveness. Generally, I have a good breakfast each day and aim to run just before lunch (always a light lunch - egg on toast or a small dish of nuts and dried fruit, that kind of thing. Seems to be okay.

[@conradburdekin722]

Suh- tai-e-tee is how you pronounce it. I had to look it up. The state of being full (satiated)

[@JPprivate1]

Found out about myself: A few beers before a run doesn't quite work for me..... 😁

[@steve7882]

Generally Kenyan runners do the first run of the day fasted, and this includes speedwork, and they are amongst the faster runners around, are you suggesting they would be even better if they had less fasted runs? Must admit I’m not convinced they would be.

[@lynnlaw7770]

I've run on and off for years. Done marathon, half marathon, 10k and 5k distances. I'm now in my early 50s and run 3 times a week with a max of 5 miles a session. I do yoga etc on days i don't run. I desperately want to eat a while before i run, even just a banana, but EVERY time i eat something i finish my run feeling a sick as a dog and like I'm going to vomit. Any suggestions on how to lose this feeling?

[@Ryan-wr8fx]

Has anyone tried a peanut butter frosting fortified with electrolyte powders instead of gels during their runs?

[@avamay4224]

That sounds delicious. Tell me how it works out for you.

[@natethetoe386]

Maybe it is because I have been a One Meal A day guy for so long, but I can not run unless I am fasted. Makes me sick. I run best and fastest after a good 15-20 hour fast.

[@ollie1317]

Doing my first marathon in a few weeks and been practicing with quite a few gels on my long run. longest run of 22 miles,nice big bowl of porridge and banana before run then gels at 5,9 ,12.5, 16,19.5(5 total) seemed about right(never ran out of energy, and was able to do a relatively fast finish last 3 mile).How late in a marathon would it be a waste of time taking on a gel, presumably they are not an instant thing and not much point at near 25 miles even if struggling?

[@josiegjackson]

No energy intake is a waste of time during a marathon (apart from some new things you've never had on a run) :) - you need to fuel up after the marathon a lot anyway.

[@ThisMessyHappy]

Good luck, Ollie! Yes like Josie says, there really never is a waste of time gel wise as you’ll need to fuel up afterwards anyway! 😊

[@ollie1317]

@@ThisMessyHappy and @Josie Jackson thanks.There is a hog roast at the end included in the entry fee so that should be a good start to refuelling.Nose in the air Bisto kid style last couple of miles to keep me going hopefully!

[@ADAMBLAZEVIC]

Really good video! Currently I’m struggling with refueling. My training plan is a lot of low pulse running and intervals, fartleks. I feel hungry often times but my stomach is kind of sensitive to sweeteners and other arrificial stuff so protein shakes are not really working. I try to eat more but it is not easy. Recently tried protein bars after runs and those kind of help.

[@10stephenrose]

I am struggling with my weight big time!! I run consistently but my weight is just as consistent lol, I need to eat less. ❤

[@nicktheodorou3474]

Was the same even though was eating mostly whole foods. Reduced the high fat foods and lost the weight without having to track calories simply because the volume of food was the same just less calories.

[@TayaYoung04]

I want to start running to be healthier, but I am afraid to gain weight because of increased appetite.. I am vegetarian, anyone got any ideas what I can do? Right now I am just walking 10k steps but that doesn't improve my cardio/heart health

[@bekindrewind1145]

I can't outrun a bad diet, so now im trying to build an aerobic base that can support 15.8571 stones

[@jamesfranklin5476]

For somebody like myself 240lbs 5ft 11, and active runner--what are the benefits of carb calories if my body has plenty of fat to burn within itself? Would it make sense to stick to protein and fat to aid recovery while avoiding carb calories in the case of someone with fat to lose?

[@ThisMessyHappy]

Simply put you can’t do anything but run easy without carbs. You don’t have a choice in whether your body does or does not use them. You can help it get better at using them or not but there are certain Intensities that your body will use them like it or not. So if you don’t have enough or put some in then quality of session is poor or worse, you bonk and cannot complete the session. You show me a top level athlete that doesn’t use carbs (other than ultra runners) and I’ll be very surprised. You can’t train your body to burn fat at high intensity essentially. It just doesn’t work 😊

[@jamesfranklin5476]

​@@ThisMessyHappy That makes a lot of sense regarding intensity. Running 5k fasted 30-35 mins is my current pace - but as intensity picks up and loss of fat; I'm sure that wont last. Thank you very much for your insight, and for your vids!

[@botrytis_cinerea]

what is defecit??

[@T1MB05L1C3]

9:10 This is something I'm starting to do/practice on long runs (next week I'll be at 2 hr long runs). Got a hydration vest and practiced with different gels/drink mixes during the run.

[@chrisvanbuggenum871]

I am pretty skinny, my ex would say, but i eat a tonne of carbs. Apart from the hassle and cost of carrying a lot of carbs for a run, i don't know why i would restrict myself and reduce my performance.

[@ThisMessyHappy]

Exactly Chris. The body needs carbs in certain situations regardless of how you try to train or not to 🤟🏼

[@Kelly_Ben]

Get a good running vest! They're so comfortable you don't even know you're wearing it, and can fit a delightful amount of food in easy to reach pockets. (And TP! 😂 )

[@chrisvanbuggenum871]

@@Kelly_Ben I've been meaning to actually, as I've been considering going off road as well, into the bush where there may not be sources of water to drink.

[@Kelly_Ben]

@@chrisvanbuggenum871 It's honestly my favorite piece of running gear as a trail runner. I got my Ultimate Direction vest online in clearance for $35. Have fun on the trails!

[@chrisvanbuggenum871]

@@Kelly_Ben oh wow thats cheap!

[@alexgee3111]

I wanna say that your body will only break down your muscle for energy when there's no fat left to burn. If you're like the average American, you're not breaking down those muscles any time soon. I think it can be safe and effective to limit calories like that in a crash diet if you are obese. This is so long as you're still eating enough protein, otherwise your muscles will break down regardless.

[@alexworm1707]

Your internal signals are slow AF if you eat until you're full, thats a recipe for disaster. It takes at least 20min after eating for your internal signals to kick in.

[@ThisMessyHappy]

I’d argue it’s my speed of eating rather than internal signals!! I’m unrivalled!!

[@martinpenrice]

Another good video plenty for people to take from this one. 50 years ago when I first started running most of us eat high carb diets there wasn't any information out there like now we just eat what was out on the table mainly potato veg and meat or fish chips after work and sandwiches for lunch . still stick with that now.

[@jaysingh05]

Great video - all stuff I’ve been thinking about a lot lately. Absolutely on board w the carbs and not overdoing the fasted runs. Went for my first 2 hour long run fasted last week and learned the hard way that that is a ‘no can’t do’ from here on out. The crash that followed was ridiculous though I was easily revived by a pizza slice and a spoonful of honey 😄

[@ThisMessyHappy]

Ha ha you almost have to experience it to know, right? Not a nice experience but a necessary one 🤦🏻‍♂️😂

[@Renee-Heal-The-Eagle]

I'm on the see food, eat it diet.

[@idkanaccountname]

If you’re running 15 miles a day, then yes you can pretty much eat anything you want

[@mjowsey]

Please don't keep putting the music in the background while you are talking.

[@ThisMessyHappy]

No deal

[@justinnevins107]

I'm actually a bit meticulous (some say obsessive), and I calculate, weigh, and record all my food to the gram. So I know exactly how many calories I am consuming as well as proportions of carbs/protein/fats. This, combined with recording calories burnt, helps me balance my intakes/outputs. Everything works great, but I noticed when I tried to calorie deficit (500 calories per day to lose 1 lb a week) I was good for about 4 weeks but then training times would fade and I would bonk on training runs over 10K. I'm guessing my glycogen reserves are getting depleted. I finally had to decide if losing weight or training to the fullest was more important. So now I just balance everything, and it works much better. I will just lose weight I the off-season... or maybe I should do fasted runs during my 5-6 mile recovery runs twice a week and calories deficit just on those days?

[@Tinmar_AA]

I used to be a inactive 165kg person. Now 100kg’s and I guess a runner. Happy to answer questions from experience. But you are already following a good channel if you are watching this. Coach Gregg if you can handle his voice is also very good.

[@Tinmar_AA]

If you like football skills follow my channel and my sons football skills.

[@Levi_is_Smol]

Starvation mode is not a real thing. Actual starvation only sets in when your body is under a few percent body fat, but you're not gonna go into "starvation mode" and your metabolism won't irreversible slow down. If that were the case, world hunger wouldn't be such a problem.

[@ABucc]

I seem to never get it right. I'm a slightly heavier runner, probably due to the fact that I'm always very hungry after running. I can't imagine eating healthy food like salad and vegetables and still get the energy to run, so all I eat is carbs for running. This way of eating helps me run great, but it also comes with a bit of weight gain, no matter how much I run. Hence the saying "you can't outrun a bad diet".

[@dddimi7955]

sorry.seen that poor SPAGhetti,luckily nanny is not around.But hey,you could have did a victim.

[@dp7933]

This is weird. I know SO MANY runners (marathon level and up) who say they run mostly so they can eat whatever they want. When I was at that level, it was absolutely normal to eat an extra large pizza by myself (because I had to to survive!). Unapologetic hunger is the #1 thing I miss about exercising so much. (the #2 thing is being super-humanly strong and thus a sex god). If you can't run a marathon without eating... you might have some sort of problem. I have done a several marathons, including one of the hardest in the world, with no eating, just drinking. Most "sport" food-- gels and bars and drinks are vilely disgusting. When I have done really long races I ate grease-rich falafel and Wendy's take out.

[@korzalm]

If the person is stupid enough to do a crash diet and make physical efforts, the person must go through the consequences.