Runner Nutrition in 3 Points: The Best Diet, Foods, and How To Implement

** THERE IS AWKWARD FRAMING THROUGHOUT THE VIDEO WHICH I APOLOGIZE FOR. THIS VIDEO WAS FILMED BEFORE I KNEW HOW TO PROPERLY CENTER A CAMERA, AND BEFORE I REALIZED THAT PEOPLE ENJOY PERSONAL SPACE **
On today's episode of Training Talk Tuesday, we cover: NUTRITION and how to use it to maximize athletic performance. Focusing on Endurance Running, we will discuss nutritional concepts that you can take with you the rest of your life. The research discussed is CITED below for you to fact-check!
***FDA = "Food and Drug Administration"! Not..."Federal Department of Agriculture" :)
My discussion revolves around three main points:
1. The BEST Diet
2. FOODS that support that diet
3. Practical STRATEGIES to implement this diet
Within this Training Talk, we learn about optimal macronutrient composition (60%carbs/30%fats/10%protein), utilizing natural food sources for a healthier diet, and practical ways to be accountable to yourself and fit this diet into your life/training cycle.
Side topics covered: how to quickly read a nutrition label, what an FDA approved food is, great food-tracking apps and how to use them, ways to overcome binging and sudden food cravings, protein requirements for endurance runners/athletes, the use of dietary fat to maintain testosterone.
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CITED RESEARCH
- The 60/30/10 Diet is best for endurance athletes. Also discusses recommended Protein for endurance runners goo.gl/Q9S8Gs
- A ketogenic (low carb) diet may benefit body composition, but may not benefit performance. Weight loss and physical recovery seem to improve; Loss of power, decreased time to exhaustion during testing goo.gl/7CZh39
- Protein requirements for endurance athletes are higher on workout/training days goo.gl/6wockY
- Sufficient dietary fat intake supports a myriad of important physiological functions in athletes goo.gl/Aqz1dv
- There is evidence that dietary fat influences anabolic hormone concentrations goo.gl/i57Yut
- The type of lipid appears to influence circulating Testosterone concentrations: Monounsaturated & Saturated Fatty Acids account for approx 60% of variance in Testosterone concentrations goo.gl/MyMiDd
- Great article on glycogen metabolism: glycogen is a readily mobilized storage form of glucose; glucose from glycogen is readily mobilized and is therefore a good source of energy for sudden, strenuous activity goo.gl/vcsbV4
- Interesting article on marathon effort compared to available glycogen in the legs/liver: running at around 55% of your VO2 max (no faster or slower) is optimal for not hitting the wall prior to finishing goo.gl/Uwgfrf
- The FDA and reviewing dietary supplements:
FDA doesn’t approve structure-function claims on dietary supplements and other foods (e.g. calcium builds strong bones); dietary supplements are not reviewed and approved by FDA based on their safety and effectiveness goo.gl/wX2i3R
Great Resources for Independent Research:
FREE database of research articles: scholar.google.com
- just type in some key-words from your question! (e.g. calcium for runners)
Excellent Sports Nutrition Journal
- jissn.biomedcentral.com/
A fun internet forum, where the posts and comments are generally a) professional and b) cited with research
- / nutrition
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JakeAbdinoor
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[@joshuapulsifer2243]

this video is in a class of its own compared to the other runner's nutrition videos on youtube. thank you so much!!!

[@JakeAbdinoor]

Thank you! That’s extremely kind of you to say

[@jnm3378]

I was so clueless as to having a good diet . I’m still learning . Thank you so much for this !

[@ogey_gamerz7397]

The structure of this video is so well done. Informative and very true. Honestly, such a gold job! Keep up the work.

[@grantmagnuson5785]

Awesome, exactly what I was looking for and very well put together.

[@87aadarsh23]

You did a great job explaining a lot of stuff in a compact video. Great job!

[@charliebaker914]

Great video. Normal, thoughtful and sensible advice, shared in an entertaining way!

[@user-vs8ds7ss6i]

Hey jake ! Thank you very much for the video, helped me a lot. I've always been stressed about the eating and i didnt enjoyed that, now you conviced me that i can.really enjoy while eating healthy : ) Also, i would like to know which food tracker are you using. thanks !

[@arlowelch5608]

I really appreciate that you didn't just spout off any big words without explaining it in leman's terms, it's a super big help and made diet not seem like such a massive mountain of info

[@chrisj8844]

Thanks Jake, just what I was looking for. Great well put together video! Keeping sharing

[@JakeAbdinoor]

Cheers! Thank you so much

[@Topolopotus77]

This is objectively amazing. Not just informatively great, but you also made a cool video in general. I liked the editing when you talked about the many choices when grocery shopping for example. Will love to check out more of your content

[@abramturley2572]

I agree he did make this video entertaining and I was like oh man thinking what am I going to buy..... I should go back home and stare at the fridge...... Yikes awesome video lots of things were repeated and repetition us important. Oh yeah I need to go grocery shopping shopping shopping shopping.

[@DavidKing-dl9vm]

Jake. Appreciate all the work you put into this video. Was well done and I especially like your comments about eating whole foods and not processed. However, I have to disagree with your carbohydrate based diet. I have been doing low carb dieting for a couple of years and have never run longer and faster. I feel better than I ever have with less inflammation in my joints. I spend most of my training running slower, burning fat and building my endurance and it has really done wonders for my times. I only use targeted carbs occasionally around faster runs or runs longer than 13 miles. There are a lot of different ways to be your best and everyone is different. Just throwing it out there. Not trying to be a hater or a troll at all. Good luck in all that you do. Wish you the best.

[@fumbleblum]

Very helpful, thanks Jake!

[@ACIMatOne]

Love your videos...I do not eat processed foods/sugar (the majority of the time)and my running has improved immensely.

[@richardmohan1037]

Your video is great thanks for the information! I’ve been just spit balling my nutrition

[@oldschoolvitin3860]

Well done chat! precious info…thx so much

[@anthonydidavide5507]

Loved the video Jake, great layout, and work put into the video! Absolutely keep it up and you just earned a subscriber👍🏼

[@ACIMatOne]

Great job! Thanks so much.

[@markdavies8946]

Thank you man. Great video that has helped me alot. Very well delivered, good content and just the right amount of humour. You scream a young Jerry Seinfeld, even the voice has it's similarities. This video had made me more confident to choose the right foods for my needs.

[@johnsinglet575]

Great video bud, subscribed!!

[@aeront]

thanks for sharing and make this video

[@Elk-_-]

Great video thank you.

[@kylesalisbury3389]

Class,, thank you 🙏 🇬🇧

[@dougsexperiences]

Hi Jake thx for the video but did you ever made the video about nutrition/macros for running to loose weight

[@gloriacallaway7056]

What do u think about protein shakes, like GNC’s Lean Shake

[@metalrunner4398]

I eat a carb heavy whole food vegan diet since 2018. Prior to that I always had some aches and minor injuries but have almost zero issues on a plant based diet. Also, prior to switching my results were stagnating for years. One month after switching I was so much faster all by staying in aerobic mode. At the begining I used to eat an ocassional egg but I always had some joint pain the following days. It is my experience.

[@carsonweekly]

Major Bill Nye vibes, like old school Bill Nye, thanks for the info!

[@maryamm8379]

0.8* grams 6:28 thank you so much for the informative video summarizing the tips and showing the written tip after saying it was the best !

[@MrMSaxobeat]

Thanks jake for the vid and keep uploading, thats quality content ! Im actually wondering how is it possible to reach 1.5g/kg for protein and 10% of the overall calories intake at the same time. taking me as an example (60 kg) it would mean eat 3600 kcal a day, which is pretty much two times what i need...

[@JakeAbdinoor]

Thank you for your commend and great question @MrMSaxobeat! :) So, I would say approach these numbers as a rough guideline and keep your goals in mind. 1.5g/kg/protein is probably the max you'd need to eat every day as a distance runner. I'd say anywhere in the realm of 1.0-1.5 g/protein/kg is sufficient. This is assuming your goal is maximizing running performance, and running is something you are doing 5-7 days/week. If you are focusing on body composition (building muscle and/or losing body fat, then you might want to flex it a little and get your 90 g/protein/day, and then your carbs/fat % will decrease. That's okay too. It really depends on your goals! And these are all just ballpark numbers...percentages to shoot for/keep in mind. Some days it will be precise, some days it won't be. Just keep the frame of it in your mind as you're going about your day. One thing I would firmly say is that excessive protein intake (>2g/kg/day) will NOT lend itself towards better running performance, or even better/faster muscle gain. The research just doesn't support it as a whole. Those extra calories would be better spent on fat and carbs. For running, generally a higher carb % (60+) and lower protein % (

[@MrMSaxobeat]

wow fast and very complete answer, that's great ! thing is that i am questionning myself quite a bit about the ideal ratio of macros as well as the amount of calories i am supposed to eat (and when) to both lose a bit of fat (not in the hurry for that one) without compromising my recovery from training. My macros ratio is like 45/30/25 for 1700 kcal a day. Adding the extra calories consumed (supposely) during my trainings on top of that (3-4 trainings a week), so i have weeks like 1700/2500/1700/2500/1700/2500/1700. it is working pretty ok, was just wondering if it could be better by changing things. But you're right, i guess i can just give it a try, wont kill me :) Will read the studies later as well. You deserve more followers dude, let me tell you. Thanks

[@commanderpipi1youknowfromp730]

Really cool video. Thumbs up.

[@mollybryson5204]

I love how close you are to the camera:)

[@michaelkeating8928]

I usually never comment on KZbin but this was an Incredible video!! Was looking for a video like this and was genuinely so helpful!! Thank you so much 😀

[@commanderpipi1youknowfromp730]

9:44 thank you, finally someone with a brain.

[@FordyRuns]

Great video with some real good info on nutrition

[@JakeAbdinoor]

Thank you!!!

[@balenciagaprincessprinceni3013]

Credentials n resume 10/10

[@blastedontape]

i literally just searched for "runners meal" this came up exactly 2 years later. 1/11/2020

[@italktoomuch6442]

...the FDA is not the Federal Department of Agriculture. It's the Food and Drug Administration, which is part of the Department of Health and Human Services. And just because a claim hasn't been approved by them doesn't mean there's no evidence, and some of the things that are within FDA policy have even flat out been proven false.

[@cameronboswell5459]

hey what if to much fat messes with your stomach

[@mufasa6366]

I eat barilla thin spaghetti 3.8 oz with ragu marinara No sugar sauce and 4.4 oz of chicken breast after a run is that bad

[@lukas-jw8vc]

1.5 protein per 1kg of body mass it means that for most of the athletes it is around 100g which is 400kcal and it is supposed to be 10% so we need to eat 4000kcal a day ?

[@JakeAbdinoor]

Hi Lukas! The RDA is 0.8g/kg/day (www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096); though for some athletes, research has shown that up to 1.5g/kg/day can be beneficial-the range really depends on your sport & fitness goals. For example, a bodybuilder would probably want to eat towards the higher end of the range vs. a long distance runner in order to spare muscle loss. Out of the three macronutrients, protein is probably the one thing to count using grams rather than %; for myself personally, I'll try to eat around 65% of my diet from carbs, and the rest from fat & protein. 4000kcal/day isn't a stretch for some athletes-it really-truly-depends on a) your fitness goals and b) the demands of your sport. Nutrition is extremely important to hit peak athletic goals...if you have access to a Registered Dietician (RD), I would highly recommend talking to them. They are highly educated, experienced, and-more importantly-licensed professionals (www.eatright.org/find-an-expert). If you can find a Sports Nutritionist with an RD they will be able to provide much better advice than I can on here-legally! :-) Cheers.

[@vegone8894]

So I need 150 g of protein a day? Idk why that sounds like a lot

[@googlephone8353]

Jake, I strongly suggest you take a couple courses regulated around bio and organic chemistry. You dropped the ball significantly on a couple main points in the video. Not trying to be rude, just think you would benefit from them greatly. Cheers!

[@Freshanatha]

What did he drop the ball on?

[@ds654]

Hmmm...ideal diet sounds like it should be WFPB (whole food plant based)

[@maryamm8379]

start 3:17

[@Leviajohnson]

Can we get a video on that jawline though

[@RunningNewcomer]

If you 1.75x speed this guy, he sounds normal speed.

[@michelle0145]

Woah there ur soo close to camera

[@JakeAbdinoor]

Haha I know! Old video & I was still learning proper framing. I should make an update...

[@MrDoctorMD]

wtf? starts at 4:40

[@koenwilliams2597]

Love the vid, but if your face was any closer to the camera I think I’d feel your breath

[@JakeAbdinoor]

Lol I know! Sorry it was one of my first videos and I was still learning framing. Also I was on my phone and was shooting with the rear-facing camera. Noob mistake…I should remake it 😀

[@koenwilliams2597]

@@JakeAbdinoor haha I’m kidding for the most part. Im reasonably fit (5’ 10”, 145lbs) do you think I’d be able to join cross country at my school if I haven’t trained all summer like most people do? I really want to get into cross country, but I’d be very new to the sport and I’m already in 11th grade. Any thoughts?

[@JakeAbdinoor]

@@koenwilliams2597 For sure. Cross country coaches should take all-comers with no problem. They would probably use cross country to build your strength to run track in the spring, too. If you haven’t done summer mileage it shouldn’t be a problem…good coaches/programs will be able to scale things for different abilities. I joined in 11th grade, too!

[@JakeAbdinoor]

@@koenwilliams2597 Best decision I ever made, quitting football and joining XC haha

[@jimjackson509]

"Proved" was the correct term, not "proven"

[@Smilinginerie]

The conversion to ounces and pounds would have been helpful.

[@hayyyy120]

For the love of god move the camera back!

[@KY-fh5kh]

30% fat!!!!?

[@summerrichards2969]

The video may have been amazing but that huge full of coffee starting it out? Oh god no.

[@ds654]

Summer Nicklasson maybe green tea

[@user-ox5ig7jz4q]

Sorry do you drink coffee?

[@1202906]

lmao this is a good video but his chin is out of frame the whole timeeee

[@aidenkeen7102]

why do u talk so close to the camera lmao

[@n8phillips]

Seriously why is the intro so long. 4 min for anything interesting was said

[@nyindamix3424]

I hate long clip

[@zkander5982]

I feel like I'm about to kiss a man for 20 minutes

[@mustafahussein486]

If you take in more protein than 1.5 per kg that’s ok you are not putting you body to harm. This is not exactly true, too much protein puts strain on the liver.

[@viku4]

annoying video. you can condense this video to 2 mins