Confessions of a Pro Marathon Runner's Diet: What I Eat at Altitude

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Ever wondered what a pro marathon runner eats in a day during the height of Marathon training and at 6000ft of Altitude? Well, look no further, follow me for the day as I show you exactly how I fuel my daily training as I prepare for the Copenhagen Marathon!
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[@milikoshki]

I was rooting for Sifan Hassan since seeing her fall and still manage to win her heat in Tokyo 2020, and in general her amazing performance in that olympics. London did not disappoint! I'm pumped to see how Copenhagen goes, it's so cool to see vids like this, and to learn how elites prepare for the big day!!

[@ida.rose181]

I get marathon hunger off 40-50miles per week, so I can't even imagine how it is with 90-100! I'm a big fan of polenta as a carb base- it can pair with almost anything.

[@michaelandereck236]

I always have to go (1 and/or 2) before any event, regular workout or race. I think I've figured out that I was over-hydrating right before running long distances because I was always having to pee after less than an hour as well. I cut back on the pre-run hydration (made more concentrated electrolytes and pre-workout) and that seems to have done the trick. Good luck!

[@rickmcqueen5378]

So interesting! Best of Luck next week at Copenhagen, you have put the work in and I know you will bust a big PR !!! Can't wait to hear all about it, love the grind

[@Stevenc1984]

Jacket potato, cheese and beans... My day before a race evening meal. It's incredible 😋

[@rmjames83]

I’m convinced I’m actually 75-80% oats!! LOL!!🤣🤣🤣 And a bit nutty too…been liking a bit peanut butter lately as an addition!!

[@andrewedwards2838]

I can honestly say I have only asked this question after reading the title of the video, lol. Thanks for the content! I used to get a bit too strict about ending runs on whole numbers, then I changed my units of measure to 'Lockes'. Pretty much, I take the distance and arbitrarily apply a whole number to it, then pay attention to the time per unit. You always get a whole number that way.

[@justmeemi6350]

Omg thank you!! Seeing fellow runners that run high mileage is so helpful!! 🌺 helps other (female) athletes fuel properly 🫶

[@IainThacker]

Breakfast porridge alternative: Isey Apple Skyr and low-sugar nutty Granola. Basically tastes like an apple crumble!

[@PhilyBowden]

Omg my step mum had some of this yoghurt the other day, it’s like pudding!!

[@tomrankin4530]

Ahhh, that magical moment early in a run when you realize that your tank is not quite empty. I often have this issue. I either find the nearest tree or try to hold it until the end of my run (if the run is not too long). I personally prefer maple syrup on my oatmeal and marinara sauce with grilled chicken with my pasta. Good luck in Copenhagen!

[@AshRolls]

Sifan Hassan is incredible! What a race.

[@jawee6144]

Bsd babe.

[@justmeemi6350]

Agreed!! Her performance was insane, especially after seeing her stop to stretch in the beginning

[@sharonb537]

It should be commented that soymilk, which lacks lactose and casein, is fine for protein powder absorption.

[@miad2865]

Pls pls show your injury prevention !! Would love to see 💚✨

[@karaleeporter501]

Best nutrition video I’ve seen. Really informative and fun ❤thank u x

[@irawhitlock1084]

You could sauté the spinach in butter or ghee to get extra calories (and yumminess).

[@schlossstadtlauferin8431]

Spinach is great and so good with pasta! I' m running 115-120k /70m a week and at work I get my colleges Mad, because I eat so much.😅 When er went for dinner I Had a Starter, main course and a dessert, ate it all. everyone was looking at me...they should come running with me 😉

[@lilianshelley8111]

Yes becuase I am not a pro runner, but I will be moving to altitude for summer, and training for a marathon in the fall

[@richardbutton5031]

Nutrient Timing for Peak Performance by Heidi Skolnik and Andrea Churnus has a great chapter on hydration.

[@abqp7158]

It is believed that tea can reduce absorption of dietary iron if drunk at mealtimes. Conversely vit C rich foods can improve iron absorption. Worth thinking about if prone to anaemia.

[@karvn1148]

I like granolasli (granola and muesli) with kefir, pb, banana and any other fruit as a dessert or snack

[@ianjones9322]

I find wholemeal bread and peanut butter with a pint of milk to be an amazing snack when im beasting myself. Protein fats and carbs, but im aware peanut butter is like marmite for some people haha Keep up the awesome work philly, loving the content 👌

[@joshuaxruns]

Always end up having a wild wee within the first mile of every run. Even when I’ve made sure I’m good to go, it strikes as soon as I start moving 😂 glad I’m not the only one.

[@riccardoolivo208]

How much do you wait after breakfast before going for your run? like 3 hours? or you just go straight away?

[@PhilyBowden]

On an easy run day it’s about an hour, for a session or long run usually 2 hours to account for a more “risky” stomach haha

[@susanwilson-ht9cp]

Love the video but astonished that a box of only 40 teabags can last you a month!!😂😂

[@samanthajenkins2399]

Jam: get the dentist on speed dial .... Does anyone else have trouble digesting avocado? I can manage half a small avocado but more is often accompanied by toilet regrets.

[@greggrodgers6875]

I usually just eat toast with peanut butter 50x a day 😂

[@dianner5148]

Yes, 15-20mins after running, the urge to pee comes knocking. Even after 2 pees beforehand. So bloody annoying

[@rubarb1275]

40 tea bags for a month! What were you thinking?! 😀

[@Leeroy49]

You're not alone ;)

[@cassieideran4881]

Couple random questions… can you touch on what your teammates are up to that came to altitude with you? Still training with you or off racing somewhere? Interested to know why you reference in miles and feet? 😂 did you stint at OU convert you over? GOOD LUCK AT COPENHAGEN!

[@TomLeeCycling]

4:19 sorry, this advice is a bit outdated and wrong. Post excercise fueling for endurance athletes should prioritise calories, then carbs, then protein. Calories (as any fuel to aid in recovery is more beneficial than nothing), carbs (to replenish glycogen stores stores that were depleted during training) and finally protein (to aid in muscle protein synthesis). Therefore protein is beneficial, but carbohydrates should be a higher priority. Therefore ideally you would have a combination of carbs and protein, and having both doesn't significantly negatively impact the absorption of the other macronutrient. There would be nothing wrong with adding milk to the protein powder (rather than just water), and the extra calories would be further beneficial for the recovery process realistically. The '30 minute' anabolic window really isn't as significant as initially postulated. Yes, immediately consuming post workout nutrition is more beneficial than having waited three hours. However, these effects are again negligible, so cramming in food within 30 min is not essential, so long as the calories do get consumed within a sensible time period after training. Not wanting to be a dick, I've just heard you mention these points a few times before when they're not strictly true. I've been enjoying your videos, and good luck at the marathon at the weekend. 😊

[@PhilyBowden]

Ooh this is a long one! I’m no expert at all but I’m following the advice from my sports dietician on this one so that’s where this originates, and it’s working for me!

[@SharaSwanson]

Hi Phily! When you eat pasta for dinner what kind of sauce(s) do you cook it in? Last run I had a clean ingredient marinara sauce but when I ran the next morning my stomach hurt really bad and I’m not sure if it was from the acidity in the marinara?

[@robintisabird1566]

What do you do if you have to pee during the marathon when you’re timed??❤

[@PhilyBowden]

I will pee myself…. But I’ve never needed to pee during a race before (marathon included), thanks to the 17+ nervous wees I do beforehand haha

[@robintisabird1566]

@@PhilyBowden anything for the grind I guess 😂

[@AugherAndy]

I used to pee a lot on my runs but not do much now. I've also shat myself too before lol but I'd pee during a marathon if I need to

[@robintisabird1566]

@@AugherAndy 😄

[@willash2051]

top tip for marathon prep is reuse ur teabags

[@timverkoyen8742]

In this training at altitude block you are doing it alone? No team runs this time? Saw that Jip stopped with running (competitively).

[@ak8990]

Phily, I have the exact same problem about 15-20 mins into my run, literally every run. I contributed it to post 3 pregnancies, because I don’t remember really having this problem years ago when I ran collegiately. I’m training for my first marathon, any suggestion on how to handle this? I’m worried it will slow down my times if I have to keep running off the race to find places in the woods. 😂😂

[@justmeemi6350]

I believe that pelvic floor exercises can help? Have you tried those yet? I suffer from laughing induced kataplexia (basically my muscles go limp) and that has helped me a lot controlling my bladder 🫣😅😅

[@matthewlink771]

Just subscribed 👍 Honey and peanut butter on toast 👍

[@ebutuoyYT]

Hi, what would aim for in terms of calories per LB or KG, whilst in a training block, thanks.

[@clsyorkshire]

I've tried porridge as a pre-run breakfast myself but found it quite often gives me a stitch during my run. How long after eating breakfast do you normally run? The only breakfast I've found works for me is 2 x weetabix and tea 2 hours before starting to run!

[@AugherAndy]

Porridge is 3 hours for me

[@Morfeusm]

3 hours is the best bet

[@jasonflorimonte3813]

I call it “pulling a Maunawili” from an unfortunate incident on a trail run. Circle of life…put those nitrogens back into the soil

[@anniekayfitness]

Lol YES I always have too pee in the first few miles no matter what!

[@marjolainenewbery8450]

all looks stunning but girl your diet is severely lacking in peanut butter idk how you do it😩

[@MoooseGooose]

I have the bladder of a literal guinea pig and a water hunger of a walrus

[@markhill8590]

Can i ask how many calories you intake per day while training im struggling alot right now with how much i need

[@Mlungu2]

Not alone….

[@marathonranati]

the best!

[@cliffwright1970]

I couldn't survive 1 week with only 40 Yorkshire, let alone 40+ days ... you need yourself a catering pack 😂

[@Scuba_Son]

Brussel sprouts > Spinach. Fight me.

[@PhilyBowden]

But but but… I like both??!

[@alexmacleod9727]

that was a big bowl of porridge ))

[@clairesiegel5238]

I'm honestly amazed that you don't eat more, specially at lunch

[@PhilyBowden]

I’m definitely more of a snacker than a big meals person, but this is also just one day and it varies massively!

[@mistyfiello5262]

I walk a mile loop around my house and stop to pee every week before starting my long run. 😂

[@toddapplegate3988]

Maybe not 75% of runs for me but at least 50%.

[@christinaclementson]

Interestingly I never need to pee when I’m out for a run and I have never stopped during a marathon to pee. Is that a skill 🤣🤷🏻‍♀️

[@ak8990]

😂😂😂 yes yes it is!

[@christinaclementson]

@@ak8990 Well it’s good to know I’m good at something 🤣🤣

[@marathonranati]

CARBS! CARBS! CARBS!

[@forestrunner8922]

TMI? but i wish my problem was just (pee..) mine is (other one...)

[@PhilyBowden]

Never TMI, us runners share all the bodily functions 😂

[@forestrunner8922]

@@PhilyBowden 😪yah..

[@kimcruz16]

Thank you for the Protein shake tip. I never knew that. 🫶🏼 from NYC

[@nitzan_mano1]

How much cals you eat per day?

[@PhilyBowden]

I don’t count calories so couldn’t say

[@derekpugh5457]

If you pee so much ….how do you combat that race day ?

[@katiev6456]

Yes I was wondering this too!

[@PhilyBowden]

LOTS of pre-race nervous pees… I’ve never felt I need to go mid long race and I’m always very dehydrated afterwards haha. If I did need to pee during … I’d just let it happen 😬

[@derekpugh5457]

@@PhilyBowden never wear white kit then….😳😉😂

[@arranlinton-smith1145]

Are you also sponsored by Yorkshire Tea for this video?😆

[@Stevenc1984]

Only 40 teabags a month? If so Phily needs a better agent 😂

[@marathonranati]

i always have to pee pre run and during!

[@marathonranati]

but i just hold it : )

[@A-betterMe]

Tea makes you Pee... It's a diuretic 😊

[@nopahrefa4466]

It mostly doesn't, actually. Caffeine itself in high doses is a diuretic, but in the dosage of a standard drink for a habituated consumer it has no effect. (Unless you are acutely dehydrated, ofc)

[@Quintinia]

@@nopahrefa4466 Bless you for citing your sources in a youtube comment, be the change you wish to see in the world 😂🥰🙏

[@A-betterMe]

Hmm thinking the citation is probably good...however the barbed comments probably should not reach your finger tips... I just thought Phily would appreciate the little rhyme, y'know 90miles instead of 89. blah blah blah miles sorta thing... good grief

[@nopahrefa4466]

@@A-betterMe Promise you, nothing barbed about the comment, just a hashtag fun fact about a very common misconception that I see worry people a lot on social media. Your rhyme still works, tea makes you pee because you've consumed water. :)