Kenyan Athlete Diet Breakdown (E4) - Matt Fox - Berlin Marathon Build in Kenya

Episode 4 of the build up to the Berlin Marathon! Sweat Elite Founder Matt Fox will prepare for the Berlin Marathon 2023 at high altitude in Kenya and share all the insights into what it's like to train in Kenya. Thank you to our sponsors for making this video series happen!
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Filmed and edited by: Angus Teeton || / angusteeton
Matt Fox Instagram || / mattinglisfox
Matt Fox Strava || / strava
Sweat Elite Instagram || / sweatelite

[@JRJapaneserunnerinUK]

100% diet effect where you are living!! Since I start marathon training and I change my diet really simple diet made a massive difference in a good way❤

[@DigimaxWorld]

The quick cut to hands on knees, bent over, was comedic rhythm ingenuity.

[@stevenhunt3947]

Thank you for such an excellent and informative piece of work.

[@ashokwillis1342]

Awesome video!

[@jgt1120]

The thing to take away is not what the Kenyans eat, but how they eat. Simple, local foods eaten based on how hungry they feel.

[@angusteeton6918]

Exactly!!! No much processed, all grown right here

[@jameschaves5723]

Angus, Matt it’s 5:00pm here in the Boston area and this video just made my day! They just keep getting better and better. I love how Dennis says he doesn’t track calories. Take away should be just eat healthy foods and get out and run!!

[@angusteeton6918]

Hey man! Really appreciate this comment!!! This kind of feedback makes doing what we do extra rewarding! Thank you!

[@jameschaves5723]

@@angusteeton6918 seriously!! And I watch all the KZbinrs. You guys have gone right to the source!! I’m not Here for reality TV. I expect to learn something

[@dalmirofritzler2521]

Awesome video! I'm a dietolog searching video info about this topic and your content is so good! Keep doing it!

[@arceus54321]

great episode guys. i listened to the recent podcast with scott tindal so this was a nice followup

[@jameschaves5723]

Scott was AWESOME!!!

[@gusmontano]

Let's go, Mat!!

[@sebastiangolian7080]

Great content. Congratulations :)

[@fr46]

Ugali, chapati, the chai... Looking forward to come back to eat it everyday 😅

[@theodorekessler9218]

definitely some audio issues when listening to this video with headphones, audio would only come out of one ear for most of the video.

[@angusteeton6918]

Yeah sorry about that, I know what happened but we realised a bit late. Would have been a one button fix in post but missed it. Thanks for pointing out

[@josphellihsilak4588]

Fasted 5x5k ..haha they are incredible.

[@berlinII]

6:58 most athleats from poor country don't monitor calories. They just eat nutritious food and train hard.

[@RunForPeace-hk1cu]

They don’t have money to do that 😂

[@EnvyTraxus]

they dont have to cus they dont have to worry about donuts and cakes and shit like in america and britian.

[@Gabrielfrois]

⁠​⁠@@RunForPeace-hk1cu “run for peace” and talking $hit like this.

[@heroe1486]

​@@RunForPeace-hk1cu Like if roughly counting calories required money, and some are world level athletes and thus have the means

[@JJ85J]

90% CARBO

[@David-cg7ms]

be carefull with mic recording, the vid is in stereo but mic only on right channel.

[@angusteeton6918]

Thanks so much for pointing this out!! I think I know what happened and will double check thos on future episodes. Didn't have my earphones for the edit on this one so didn't spot it. Thank you 🙌

[@David-cg7ms]

You are welcome, don't know if you can reupload audio but i think that the previous video in kenya has the same mono / stereo issue. @@angusteeton6918

[@eldinbechar]

gold

[@WorldT]

looks very yummy and way more healthy in many ways

[@chandanpuri8160]

🇮🇳

[@laszlokovacs9596]

Do you usually organize the route or simply random you run these workouts? (do you need travel or every routes are all around you?)

[@angusteeton6918]

All of the easy running is readily available right where we're staying. There are a few routes that we've slowly learnt and now repeat, sometimes just run them and make them up as we go. Most of the workout though are done down on Moiben or Kaptuli road (like this week) so we have to drive 30mins to get there. But they are straight roads and don't need much route planning. This week's workout with the 6km loop is quite a we'll know little circuit

[@laszlokovacs9596]

@@angusteeton6918 cool! Thx.

[@BLuRZzHDGaming]

give me the EPO Schedule

[@TheCuratorIsHere]

Definitely hidden here. This whole “we just eat carbs” isn’t enough to explain the endurance. Diet is a red herring.

[@angusteeton6918]

What would you order for your first meal in Kenya??

[@arceus54321]

What Matt got

[@jameschaves5723]

Rice, beans and a green vegetable. I think I would stay away from meats. Similar to Chipotle 🤣🤣

[@TheCuratorIsHere]

It’s not carbohydrates as much as potassium.

[@DurianriderCyclingTips]

95% of their diet is processed carbs bro. Ive trained and coached many Kenyans.

[@camilopirizsapio1392]

tu eres un chivato del modulo 6

[@mocazilla8710]

who is denis kipngeno? can't find him on WA page

[@RunForPeace-hk1cu]

800m runner back in the day

[@angusteeton6918]

Honestly one of the friendliest athletes I've met. He trains with the same group as Swiss and German National Record holders Julien Wanders, Amanal Petros and Tadesse Abraham (plus many more incredible athletes)

[@jp05598]

Interesting not much meat, dairy or eggs. Either way, I think it’s their genetics and environment that make them so good at running as opposed to the diet but of course maybe that plays some part in it

[@karvn1148]

They drink whole milk with tea and sugar and drink a fermented milk beverages

[@karvn1148]

On occasion they have beef but not too much, high carb is the way to go. Sugar tea and refined grain products aren’t necessarily the enemy here

[@jp05598]

@@karvn1148 I never said they were the enemy and maybe you’re right for elite marathoners but still, protein is king for being satiated and building muscle. I would hardly call refined grains and sugar healthy

[@TheCuratorIsHere]

There is meat. They would have more if they could afford it. The whole emphasis on carbs is a red herring. It’s more potassium / electrolytes that is replenished well. Something essential for the body to function. In the west we eat a lot of sodium, which is good, but we should have also a 1:1 ratio of sodium to potassium.

[@JoshuaHancock-zk2tx]

⁠​⁠​⁠​⁠​⁠​⁠​⁠​⁠​⁠@@jp05598What separates sugar and whole grains? It’s mostly just down to glycemic index and load increasing insulin resistance. But those world class marathon runners have extremely high insulin sensitivity, so they don’t have the same issue most people would. And the best use Continuous Glucose Monitoring devices to structure their eating so they know exactly how they eat is affecting them. As for the vitamin and mineral content difference, more isn’t always better. I choose to eat white rice over brown because brown has so much phosphorus that it would knock off your Ca:P balance. If you’ve ever used a Cronometer, you’d know how difficult it is to actually be deficient in something. I get about 250-500% of the RDA on most vitamins and minerals and only eat refined grains.

[@Powerpuff772]

A high carb moderate to low fat plant based diet is one of the major reasons behind their success apart from their training and genetics. The perfect fuel for the human body. Meat occasionally or even if often, it’s NOT the biggest part of their diet. Plant based (not vegan) nutrition.

[@sportlite35]

Some athletes, not all 😂

[@samkim6589]

The average Kenyan doesn't have money to make such posh meal. It is mostly ugali & sukuma or githeri & mawaru! Enough to sweep away all the medals.

[@cristian-adrianfrasineanu9855]

The fact that some of their elite athletes don't afford buying whey is so sad. Since they don't eat much milk-based products or meat they won't meet their protein intake and thus they won't be able to improve due to the diet.

[@angusteeton6918]

I think the fact that they can eat such a raw, natural and unprocessed diet plays heavily in their favour. They might not get enough meet or dairy but probably get a fair amount of protein in the beans. There is also some in the Ugali. Would he interesting to know how more protein would impact the athletes here, bit I think the unprocessed carbs I'd huge!

[@jameschaves5723]

The beans are providing a healthy form of protein without all that saturated FAT. We could all learn a thing or two from that diet

[@cristian-adrianfrasineanu9855]

@@jameschaves5723 how many beans could you eat? I am not talking about the quality of the protein, but the density /100g (it is very low). You will most likely carb load until you get the necessary 1.5g-2g/kg protein intake

[@PhiveIncognito]

Theres plenty of protein in their diet. Basically all traditional diets are largely plant based with a bulk of calories from starches. The idea that we require protein from animal products is simply not true.

[@cristian-adrianfrasineanu9855]

@@PhiveIncognito that's a strawman, I didn't say that. What starch rich food has high protein density? There may be some soy based products, but I doubt they are eating that or have access to soy isolate based products