EVERYTHING I Eat As A

In this week of my Project 30:30 series, I talk you through a full day of eating during my peak week of training for the Vitality 10k in just over 2 weeks time. If you have any questions please don't hesitate to leave a comment and ill get back to you as soon as possible. If you enjoyed the video please leave a like and consider subscribing for more.
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[@plusrunning]

Ben to help you understand why videos like this may help people like me who are 92kg+, I myself am 113kg I'm a cross training athliete Ive been training for 16 years now, it allows us to see what you gravitate towards naturally being your size is ideal, and you are a cut above competitively. That allows us to contrast what we do and shows us what we need to possible consider doing on our own. From your own perspective its hard to probably see why people want to know because you yourself are trying to improve everyday, but realize where you are NOW is what others dream/aspire to be at themselves. It gives motivation, like how you look up to Kipchoge, people look up to you.

[@BenIsRunning]

Totally get that. Thanks for the comment, adds a lot of clarity. Hope you enjoy the insight into my diet :)

[@geraldmartin8191]

love the realness. showing the Coke Zero & saying you ate a piece of cake in the morning makes you more human. authenticity over everything!

[@BenIsRunning]

Thanks Gerald, no piont making a perfect what i eat in a day in my eyes :)

[@richardhislop-harvestthena4882]

Love this Man! It just helps us understand that we don’t have to over complicate eating heathy and fueling what we need for training! Just focusing on making things more healthy and fuel! Love it! Been back to training now while overcoming long time IT band issues! ❤thanks for your videos!

[@BenIsRunning]

Great to hear Richard, have a speedy return!!

[@MrClemencio]

I am more amazed with the latte art. Haha

[@BenIsRunning]

Next weeks video 😂

[@MrClemencio]

@@BenIsRunning i will expect more latte art. Haha 😂😅

[@ross9807]

Would love some more follow along videos for stretching, rubbing yoga etc. before you’ve directed us to other channels but would be great to see one from yourself. Life follow alongs for S&C and runners leg day at the gym (not sped up), yoga and stretching really would be amazing. Please make! Love the content!

[@BenIsRunning]

Will do! I’ve been meaning to film my strength routine for a long time!

[@ross9807]

@@BenIsRunning Thanks Ben! Look forward to it

[@ibraheemc5186]

I love how you handled this subject.

[@elliotendures]

Hey Ben, brand new runner here looking at 10:30 / mi goal pace at the half and just wanted to say I appreciate your videos, even if I’m 20 years past any sort of physical prime (which was nowhere near your ability). Anyway… the normies doing 20-25 miles a week appreciate you.

[@BenIsRunning]

Glad you enjoy them, good luck with your training

[@sheldonjanuary4058]

Yes, definitely more follow-along style videos will be great

[@BenIsRunning]

Noted :)

[@Ultrarunnerdad]

People want to know your daily routine, your diet etc because you inspire and they aspire to be as good at running as you are. They may only make small improvements, but, every little helps.

[@jondalgas7201]

I only drink beer without alcohol now, so many great options so why not. 👍🏼

[@BenIsRunning]

Fair enough, not really had the erge to try them to be honest :)

[@annestrock4917]

Something I do is freeze the blueberries (keeps them from getting moldy)and then put them in my hot porridge . The heat defrost them perfectly. I'm totally with you on the I can't just eat one thing! Just like you I've had to learn not to indulge in those items or I'm gonna eat the whole thing!

[@BenIsRunning]

That's a great idea!

[@inrtovert4986]

Couldn’t you just buy frozen blueberries 😂 they’re also cheaper

[@NelsonAuner]

I appreciate how upfront you are disclosing sponsors. Great video!

[@robertburpee9473]

Hi Ben couldn't agree with @plusrunning more. For me its always good to hear what guys like you are doing as a yard stick to what we are trying to achieve. It's not what you think tastes good that people are interested in but how you tie it all together to get the very best out of yourself. And yes I'm sure in this wide and varied world there will be some people looking for the secret sauce, a short cut which we all know doesn't exist but most of us sometimes just want a bit of assurance from people we look up to and aspire to be like.

[@TheGetawayMan]

I’ve been waiting for this. Partly diet ideas, partly motivation, partly just want to see how many calories it takes you to hit your goals. Even though nutrition is highly individual, I just want all the data. Seeing what you do helps me potentially reach my goals. Thanks Ben

[@laurenmillyx]

All these people commenting that he isn’t eating enough is kind of ridiculous. At the end of today, it doesn’t affect anyone else what/how much Ben eats. Yes, it may be less than you think he should eat; but it doesn’t take a registered dietitian to see that he has maintained weight (yes I know your metabolism can reduce in low energy availability so hold weight on low calories..) but he is hardly injured or ill and performing well - which is a better indicator. And ultimately, what Ben eats is his decision. He was kind enough to do this video for us, so don’t berate him for it, because you won’t get other ones! I think if he started getting injured/ill/tired all the time he would seek advice from a registered dietitian not random people on KZbin! P.S. I have a BSc (Hons) Dietetics (from England) and currently studying a masters in human nutrition and sports nutrition electives in the US so probably more qualified than most people here but also understand it’s not my place to give advice where it isn’t wanted! Anyway, rant over and thanks Ben for the continued great content!

[@theandroids]

"Looked in the fridge and the blueberries are mouldy" We have all been there too often. 😂 Happy Belated Bornday. 🎂

[@BenIsRunning]

Thanks mate! Swear they only last for a few days. Going to give the freezer trick a try :)

[@Barneytherunner8]

I can see that your editing skills are improving keep it up 👏

[@BenIsRunning]

I appreciate that thank you!

[@fluorophoremusic3679]

Ben, I'd like to answer (as a fellow runner) why I CARE what you eat in a day. You see a lot of runners, or at least a significant number of runners do indeed struggle with body weight and eating issues. I know that I do. I run 70-85mpw most weeks out of the year...sometimes more...sometimes slightly less. And I STRUGGLE to keep my bodyweight even below 145lbs at 5'9"...to the point that I need to skip breakfast and sometimes even lunch and only allow one feeding window AFTER all of my training is done at night. On top of that, I weigh and track everything that I consume. It seems there are two camps here: runners who were always sort of skinny and had a "runners body" and running perhaps FOUND THEM...and they didn't need to do anything really substantial to their diet to accommodate the sport---AND the other side who found running and had to make substantial effort to get their bodies down to a "runners body" through dietary restriction along with increased expenditure (high mileage)...which is a constant battle between expenditure and hunger. It seems so many other runners just don't deal with this...and watchign your videos it seems to be clear that food is a secondary thing for you. You don't train to eat and eat to train. I TRAIN TO EAT and eat to train...like if I'm not training I'm not eating. And if my bodyweight goes up a few lbs I freak out. It sucks.

[@hektor6766]

Look into low carb. Check out Dr. Ben Bikman's videos. Find out what the pharmaceutical companies (for good or ill, they are professional biochemistry and physiology experts) know when they try to sell you statins, metformin, and GLP-1 agonists like Ozempic and Wegovy. Ben is young, trains intensively, and admits himself that he's no expert on nutrition. I'm 65, run a little (15 mi/wk, some sprint work), lift a little, and I have no trouble maintaining 140 lbs. at 5'8" as long as I eliminate carbohydrates, relying on fats in my diet and adipose tissue for fuel. No trace of atherosclerosis, bloodwork is stellar, and I have to show people my driver's license to convince them of my age.

[@petey3598]

a tip with chocolate is to go dark, higher cocoa content the better and you definitely eat less and its good for you based on the antioxidant content. Bit of an acquired taste once you beyond 80% cacao, but I love it. I think the milk chocolate is made to make you want to eat more like most ultra processed food so tend to avoid it as like you I'm more likely to scoff the lot rather than a few chunks of proper dark. Also got my first Soar race singlet, the rainbow version and looks amazing, love the material and the lightness, but only thing for me based in the couple of super humid runs I've done the last couple of weeks is that I definitely get nipple chaffing issues and don't want to use a lubricant in case it stains so any recommendation on nipple guards would be great😂

[@grgr6720]

Loved the edit with the spaghetti slurp... Cheers Ben!

[@BenIsRunning]

Ahaha, glad you enjoyed it!

[@chriskoorts8191]

Thx Ben,love all your videos,you forgot The Inspire to run ....bit at the end,6xmile in 30 degrees+,well done man

[@BenIsRunning]

Oh no, going to have to delete the video 😂

[@pr9414]

@@BenIsRunning 19:14

[@fabsterun]

Cooking with Benji!

[@BenIsRunning]

New channel 😂

[@ian-mucarruthers441]

Thanks for doing this. Your bemusement as to why folks want to see it was great. As someone who runs and has had eating disorders, I can understand why folks want to know. But we really are all different and what works for one does not work for others. I have found Renee McGregor's work very useful.

[@finneas_0710]

new vids! Thanks for sharing Ben.

[@BenIsRunning]

Welcome, enjoy :)

[@esb1874]

Wow! This is quite eye opening for me to see how individual nutrition is..With that amount of kilometers, I think I would have a really hard time only having only three meals that size with limited snacking... I'd be so hungry... I'm currently training for my first full Ironman, and the sports nutritionist has me eating minimum 60g carbs + 30g protein every 2.5-3 hours.

[@hektor6766]

😨 Fire your nutritionist.

[@Zinerun]

Great video. Thanks for sharing.

[@BenIsRunning]

Thank you

[@ColeRunning]

A great insight mate! Made for good watching on the way home from the toon!

[@jobanski]

I personally need advice and ideas on what to eat without paying a personal nutritionist. Some things I have found out, but I am always open to ideas and suggestions. Thanks for the upload!

[@RXP91]

You gotta try some 0 or 0.5% beers. I love them! If you're a guiness fan, their 0.0 is like the real thing. Those ready meals look lush - great time saver. Only thing I'd say is vitamin C has actually been shown to reduce vo2max in high doses. But from real food it doesn't. So something like powdered Amla can be a supplement, but it's a real food with a ton of Vit C!

[@Cloud007.]

Can you please link any good source regarding high dose vitamin C reducing vo2? Would be interested to read.

[@williamwyn]

12:48 Because you're slim and athletic, some people struggle losing weight and look to others for inspiration. At least that's my take.

[@teetertotter5787]

Agreed. I'm someone who gains weight just by looking at carbs. I lost a lot of weight doing keto, but then that is crap for running energy. So after adjusting my carbs for running I have now gained weight back. I did some DNA testing and it showed I need to eat way more protein, and it confirmed that I don't process carbs properly and store more of it as fat than normal. So yeah I like to see how athletes in higher levels than me are dealing with nutrition.

[@erik556]

@@teetertotter5787joe friel suggests eating carbs only around training the stay away for other meals. could be worth a shot.

[@BenIsRunning]

Carbs are essential if you want to be a decent runner. Weightloss maybe different, as I said I’m clueless when it comes to that. Glad you found the video insightful :)

[@esb1874]

@@teetertotter5787 what was the DNA testing you did to find out how your body processes carbs?!

[@hektor6766]

@@teetertotter5787 If your genetics are that unusual, it makes no sense to emulate what others are doing. I'm keto, 65 yrs old, and can run 5k in 15.08. But I have no congenital predisposition for lipogenesis other than just normal metabolism.

[@jansenrunning]

Impressive run the other day in Kenya Ben! lol

[@iq_by_0303]

Thanks for that great Video.

[@ayrsrdjyb-ayxz]

Ben is running 💨

[@alexanderholm4289]

Nice videos as usual Ben! Hope you will reach sub 30:30 ;) But please, that "tiny amount" of food you´re eating while running 100miles/week is not near enough what you really should consume! Add more protein to your breakfast, more fat to your lunch and more snacks between meals and you are going to see even more benefits to your training results! Trust me on this one, you will not gaining more weight, rather be more "energetic" through out the day. Otherwise, the risk of ending in RED-S is something that could happen. Just saying because I care :) PS. Because I´m from Sweden: Big cred you have a "Swedish map tattoo" on your thigh (Y)

[@karvn1148]

Totally agree with this, I wish more athletes would showcase appropriate nutrition for their training. Gustav Idens day in the life is a decent example. It’s sad that some athletes eat less than children and wonder why they get stress fractures. Hiding behind countless excuses like “my body adapts and doesn’t need that much”, “lighter is faster” etc etc. This may cause yoyo dieting, BED, and long term weight gain because they’ve been too restrictive, fucked up their metabolism and caused trauma to their body.

[@patrikkorenjak8768]

So what is your average daily calorie intake? I run far less (70km) and it looks like i eat more.

[@jaker7204]

I like to know what others eat (and when). I’m getting into running but often find I either have no energy, or feel ‘heavy’ while running. Any insights feel very helpful!

[@youriwatson]

Thanks for sharing! I just don’t understand how this amount of food would even be 2k calories. And you probably need at least 3k calories with your activity level. Are you sure you’re getting in enough?

[@BenIsRunning]

I burn around 1800-2000 active calories a day so have no idea? My weight however has been stable for the last year so I’m guessing I’m hitting some sort of equilibrium

[@youriwatson]

@@BenIsRunning if your weight has been stable then you consume the same amount of calories as you use. I guess your body is just insanely efficient😂

[@arceus54321]

he had two slices of cake which were probably like 500-600 calories as well (total).

[@inrtovert4986]

@@BenIsRunning why do you weigh yourself if weight loss isn’t your goal for running like you said in the video?

[@karvn1148]

Active calories + BMR, probably need roughly 4000-4500 calories

[@annekafrench7120]

Looking at this, for someone who runs the amount of mileage you run Ben.. my guess this is under 2000 calories! I would expect you to eating 3000+.. That’s not a lot there. You mentioned with the Simmer meal it’s good to get in because of the calories etc however it’s only 470! Post session you’d surely want to be eat double that

[@Anwrimos23]

No, it is not, you make a common mistake to understimate some calories of snacks etc. Let me explain, that latte with whole milk together with breakfast are easily 600 kcal, lunch is 500 kcal, cake with the milk drink is another 500 kcal, and dinner is at least 800 kcal = total = 2400 kcal. If he does also 1-2 cheat meals during the week, are easily 2600 kcal/day

[@frazerlaing5700]

16:00 spot on

[@mkdesu]

I feel you on the Coke. And the donuts.

[@BenIsRunning]

😂 got to have some treats in life!

[@el_carbonara]

the reason why I like watching what people eat is because I've always struggled with weight and interests me to know what other people can eat to compare. Never been able to maintain anything lower than 90kg and I've accepted my body just isn't ever going to be a light runners body. Anyway, glad you don't have food and weight issues like me, they suck the life out of you and kill performance gains

[@Barneytherunner8]

Happy birthday 🎉

[@BigKeith510]

Happy Belated Birthday Ben!!

[@BenIsRunning]

Thank You!

[@teetertotter5787]

HAPPY BIRTHDAY!

[@BenIsRunning]

Thank you!

[@salyershack2423]

Happy B-Day! 🥳🥳

[@lionheart4552]

WHERE IS MEG ?? Haven't seen her BEN since you got her to do her first Parkrun. Hope you haven't scared her away ?

[@BenIsRunning]

She’s in the hot tub 🛁 still doing parkruns so hopefully not

[@ella-hope-222]

Happy late birthday!!!🎉

[@ella-hope-222]

or maybe just (a few hundred days) early 😊

[@martinjiranek5915]

Great video! May I ask where are your glasses from? Cheers!

[@not_oscar8588]

Happy late 🎂!

[@BenIsRunning]

Thank you!!

[@othnielnichitean6580]

Nice 👍 happy birthday 🎉

[@DaveTrappeniers]

love the shirt

[@alexanders4911]

More fruits is my recommendation. N of course get rid of the coke of u can. Water is best.

[@AlbertWeijers]

First

[@BenIsRunning]

🤝

[@ollyrogers4666]

Hi Ben, great video. I’m always struggling to find a decent flat route in Chelmsford, where did you run? Cheers

[@michaelbalasbas2832]

Oatmeal at 830.. and a session at 10am? Won't you just puke the breakfast out? Also what is your portion size for breakfast (porridge)?

[@noahroels4656]

Can you put the link in the chat of the soar singlet you were wearing in de first part of the video? I really like it but could not find it on the soar website. great video as always!

[@BenIsRunning]

Its from a paris running club called joile foule so may be a little difficult to soar-ce ;)

[@Covertlybound]

pls make the follow along video :)

[@BenIsRunning]

Sure!!!

[@MR-wh5wp]

If you compare it to Phillys "What i eat in a day", its like half the amount 😄

[@nauding1035]

I’m craving Diet Coke again now lol I cut it out last year because a few people told me it’s bad for bone health

[@BenIsRunning]

Got to have a few luxuries ;) have one on me

[@nauding1035]

@@BenIsRunning I suppose two cokes a day won’t hurt

[@mrbrotlul2385]

love ur videos

[@BenIsRunning]

Thank you!

[@501matt]

From the US so not familiar with hot tea and milk. what type do you drink?

[@vincewarne228]

Hey Ben, do you adapt your intake for bigger mileage days and rest days, or do you keep things fairly level?

[@zakkkkkkkkkkkkkk]

I'm sorry Ben but £150 for a pair of marathon shorts in a cost of living crisis,costs more than a pair of alphalfys I got in sale

[@erik556]

It’s ok to use cheap shorts homie. These won’t be for everyone.

[@zakkkkkkkkkkkkkk]

@@erik556 na but surely u get where I'm coming from,those aren't even average or expensive or ludicrous,they are buzz lightyear above and beyond.

[@BenIsRunning]

Not for everyone I understand. The vests however with discount I really would say they are good value for money. The quality is unrivalled but again, it’s not an essential so understand people’s take :)

[@KLM880]

Hey Ben, have you tried Maurten 160 or 320? If yes, what is your opinion on it? (I'm using it on race days)

[@frankdill1370]

I get injured running so much walking will have to do

[@lolykebrtwv]

Beniseating

[@BenIsRunning]

😂😂

[@inrtovert4986]

“Ben is severely under eating” more like

[@t.w.a.s.]

@@inrtovert4986 bro all you comment on this channel is about how he doesn’t not eat enough, it’s working for him so he obviously does, you are not a nutrition doctor.

[@inrtovert4986]

@@t.w.a.s. how do you know it’s working for him? For all you know the dude is suffering from a major eating disorder behind the camera. Stop acting like you know him, all you know is what you see in a 10 minute video

[@t.w.a.s.]

@@inrtovert4986 if he was suffering from an eating disorder his performance would decrease almost immediately, however his progress is linear, meaning performance only increases over time

[@MrJohnno89]

Is that breakfast routine you do, an every day thing. If so, how do you manage all this with a full time job ?

[@BenIsRunning]

Everyday. I’m a full time content creator so have the luxury of a nice coffee and porridge everyday 😂

[@MrJohnno89]

@BenIsRunning ahh I see. That makes things easier. I'm a construction worker, with 2 kids under 3. And currently training for a 2hr40-50 marathon. This prep has almost destroyed me lol. It's been a challe ge to get my breakfast right during the week. Any advice for people in my position ? Loving thr content by the way

[@bradjones8119]

Hi Ben, do you have any recovery shakes after your runs or strength sessions? Cheers!

[@trailsandbeers]

how to lose weight through running... easy, do a 200 mile race.

[@BenIsRunning]

😂😂😂

[@gokdenizstudy1684]

Hello ben

[@arceus54321]

can you get good mangos at coop? 🤔 you should visit an indian or pakistani supermarket for good mangos. they're called "honey mangos"

[@BenIsRunning]

Coop mangos are hit and miss! Kenya also has some great ones :)

[@kushtrimtorozi]

My mango man 🥭🥭🥭

[@BenIsRunning]

Take me home! Kenyan better be ready

[@munderwood0706]

Ben, the ON bag at 3:45, is it available to purchase? Can’t seem to find it anywhere and keen to buy a race day / travel bag

[@BenIsRunning]

It’s not but it’s by a company called douchebag :) I got it from an event

[@xsaba187]

Dem socks ❤

[@MysticalBenjaminRoss]

if you increased your daily calories do you think you would have more productive sessions? do elite athletes count their macros?

[@beansandrunning]

Why is everyone so focused on him not eating enough😂 He is relatively small and he is eating stuff like honey, cake etc... He is probably almost exactly at the size he is supposed to be at to do well in his training. Most people don't want to hear it but to be a professional long distance runner means to be slightly underweight in terms of bmi.

[@MysticalBenjaminRoss]

my intuitive vibe is he could benefit from 500 more calories a day and more leg days @ the gym but you are correct i am not a runner or elite athlete so maybe i have no idea what i'm talking about!!!!! we appreciate you Ben that is the name of champions ;) @@beansandrunning

[@MGD18]

Anybody know which OnClouds he is wearing in this video?

[@phil211293]

What were the 🕶️ on the easy run my dude?

[@smith12whu]

£150 for a pair of shorts? I’m guessing they do the running for you?

[@emanuelsantos5585]

Coke Zero its life!!!!! 🤣🤣🤣🤣

[@rinslerr]

😂❤🎉

[@pagoldenglove]

So you’re running at 4:18 per mile

[@paulmulks]

I struggle soooooooo much with nutrition Because I'm such a fussy eater 😫

[@lean2281]

Whats your weight at

[@Margaritto]

Are ya working something? You know, fore the money. ;)

[@alexanders4911]

So many supplements in the morning 😐🤔 / the pharmacist

[@allstarchris33]

Think some of us wonder if we eat too much

[@worldreformmedia6593]

why would you eat a lamb, when you could have some beans with the rice instead,. lambs are cute, lovely creatures, and they feel pleasure and pain, and get very scared going to a slaughter house.

[@DCYTB]

110 miles a WEEEEEEEEEK????

[@BenIsRunning]

Just for 2 weeks of the training block :)

[@WhiskyMystery]

No company logo tattoos as you just dont know what they might do in the future that you may not like. Keep tattoos for personal memories...I dont have any :-)

[@BenIsRunning]

Its just a design rather than a logo :)

[@WhiskyMystery]

@@BenIsRunning Well it is a good design.

[@karvn1148]

That doesn’t seem like enough calories at all, maybe the donuts are trying to tell you something

[@inrtovert4986]

Now I’m not a nutritionist or a doctor but there’s not a chance in hell this is anywhere near enough food for someone running over 100 miles a week, not even enough food for someone running half that distance

[@ccujj]

I think you'd be surprised at both how low his TDEE is as someone who is relatively small and extremely well trained, and how many calories he's actually consuming. Things like the syrup, whole milk, two pieces of cake etc. add up surprisingly quickly. I'd agree it's probably still on the lower side but even if you look at the Kenyan athletes and their diet it's probably even lower calorie wise!

[@BenIsRunning]

I'd agree with the above comment. I think alot of people would be surprised how few calories i burn over the course of say an hour easy run. Its a lot lower than most due to my size, fitness, heart rate im guessing? My weight has been stable now for the last 2 years which tells me my diet is pretty spot on in terms of calorie intake

[@berenicie]

@@BenIsRunning just a small, general note on this: weight is not the only determinant of adequate caloric intake. Somebody's weight might be stable but they might be f*cked hormonally because of chronic low energy availability. With that said, if your weight is stable, you have had no injuries, your blood panel is all good and you have a normal sex drive and other markers of hormonal balance, I'd agree with your take that all is more than good!

[@MR-wh5wp]

Sometimes injuries don't pop up until 10yrs into running and I think Ben has only been running for a few years. So the effects of a low calorie diet may not show just yet.

[@sip5123]

@@berenicieI think his energy levels are fine with 100 miles per week.

[@AJB_runs]

Wow you really don’t eat a lot for someone running 100+ miles a week!

[@francescocasadei8840]

Two cokes in a day? I think the only thing that saves you are the young age and the very high mileage that you do. Let's see if you can get away with daily coke when you're in your 40s or 50s...😂

[@erik556]

it’s like 200 calories 🤔

[@lechef3878]

Gibberish. It’s Coke Zero with no sugar and no calories? What are you talking about lol.

[@kansmansen8609]

I drink 3 cokes a day and they're not sugar free. Sugar isn't bad for you if you're active.

[@4541047]

You don't really drink coke right?! :)

[@BenIsRunning]

Just open the cans and pour them down the sink ;)

[@michaelbalasbas2832]

Oatmeal at 830.. and a session at 10am? Won't you just puke the breakfast out? Also what is your portion size for breakfast (porridge)?