The Honest Diet of a Pro Marathon Runner: Does altitude make you hungry?!

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Does training at altitude make you hungry? Well I know that marathon training alone can be a hungry business, and I'm going to find out whether training for a marathon whilst running at altitude makes you even hungrier. So here's a full day of eating, and training at altitude, mid-marathon training block for the Houston Marathon. This video isn't about what you SHOULD eat as a runner or when training for a marathon, it's simply one full day of eating in my life. Let me know if you eat any similar meals or snacks, or if you think there's something I simply NEED to try!
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[@leniolesch896]

I love how you embody freedom around food. I don’t know how you feel in the inside but you’re doing a pretty decent job promoting no restrictions and proper fueling. We’d need more role models in the are of distance running.

[@PhilyBowden]

Thank you for this, it’s not always been the case but I’m proud of my relationship with food these days!

[@MNP208]

She is also promoting mostly real food. Most people are consuming too many processed foods. We need to keep in mind that Phily”s calorie needs are much higher than the general population though.

[@leniolesch896]

@@MNP208 That’s true. Nevertheless, her diet seems far more appropriate than that of a lot of others.

[@leniolesch896]

@@PhilyBowden I’m really happy for you :) Wish you all the best for Houston.

[@matthewcreelman1347]

@@MNP208To me, the “eat real food” thing is the absolute most important part. Food basically falls into four categories, per the Nova system: 1) unprocessed or minimally processed foods, 2) processed culinary ingredients, 3) processed foods, and 4) ultra-processed foods. Stuff like yogurt and oatmeal falls into group 1. Stuff like oils, butter, salt, falls into group 2, ams are used with stuff from group 1 to make other stuff. Stuff like canned fish, cheese, and fresh bread falls into group 3. Group 4 is stuff like chips/crisps, pre-packaged frozen meals, packaged snacks, and most fast food. Ideally, one should mostly eat from groups 1 to 3. Group 4 isn’t inherently bad. There are some group 4 foods that are probably fine - for example, whey or casein protein powder is probably totally fine, I think that just about every distance athlete will tell you the benefits of gels or the like for calories on a long run or ride outweigh the downsides of ultra-processing, diet pop is a subject of contention on social media but no one has been able to prove any negative effects from drinking it in the quantities humans can drink it, etc. And it’s nice to occasionally inhale a bag of Oreos on the couch or to have McDonalds on a road trip or to eat a giant bag of chips/crisps because you’re a grown adult and you want some of that salty tastiness darn it! But group 4, ultra-processed foods, should probably be only a small fraction of what a person eats overall. Philly eats mostly 1-3 in her videos; the only group 4 exception in her diet as presented that I personally would be leery of is the protein bars and even those are totally fine in moderation, somewhat depending on the bar.

[@thatrunningirl]

Ran my 30th marathon a few weeks ago. Been vegetarian 22 years, never drank alchohol. One thing that will never help running - dieting and restricting! You NEED good food to fuel your body. Restricting will only ever lead to unhappiness, disorder and injuries! Eat well, train well, be well :)

[@wunderpets_20]

as a french speaker, your accent is adorable (but very british lol). you might’ve gotten weird looks bc you were using inversion («puis-je»), it’s pretty formal. something like «je voudrais une baguette» or «je pourrais avoir une baguette»is still polite but less formal. but it doesn’t really matter, the important thing is that you got your baguette lol😂

[@mesnilman2327]

Hi Philly. As someone who lives and works in France, there was nothing wrong in how you asked for the baguette. And the odd stare might just have been because the French are not used to Brits trying to speak French, let alone a faultless French sentence. And even after 20+ years, I still have an accent. So, as the French say: "Chapeau!"

[@Cloud007.]

Fantastic editing Daniel!

[@leniolesch896]

You’re always entertaining, never regret watching your videos.

[@PurifiedDogWater]

I wasn’t expecting another video so soon!

[@morganelizabeth5908]

I’m so glad I found your content Philly, you are a breath of fresh air ❤

[@A-betterMe]

15:24 hats off Daniel, hats off 😆

[@mastergoatee]

Brilliant job, Daniel. The running, Yorkshire tea, and butter cookies were a pleasant treat.

[@ibrahimibi1016]

@Phily bowden. I am 15 years old and training for my first 5k ever! Every time I watch you you motivate me so much and make me want to run more! Thank you Philly, your videos have something really special. Thanks again.

[@geoffh2560]

Great video, I never seem to remember to re-fuel soon after a long run - must try harder.

[@Jessica-ee3rv]

Love love love this!

[@ma_niz]

This was so fun to watch ❤

[@sublime9525]

Wow, I've been following you for a while and I'll be in Houston Marathon too! It's gonna be my first full marathon!

[@smith12whu]

That race kit bag looks awesome!!

[@moonusfaceous]

Love, love, love Neve. She had me at "What is a super set?" in your last vid. Not only is she an amazing runner like you, Phily, but a great companion. Another fab vlog and edit.

[@PhilyBowden]

Niamh is a good egg, keeping me sane out here! (Just)

[@laurenmillyx]

Loved this! If only every example fdoe was as realistic and actually “enough” as this ❤ I would love a video on the things you when you aren’t training to fill the time/recovery/have fun etc? I just can’t imagine not having classes to run to after practice; or homework between sessions!

[@davidrosenthal5795]

Your coming to Houston!?!?! Hell yea, can’t wait to cheer you on!

[@charlottefisher7176]

From a performance nutritionist.... yes... altitude can indeed make you hungrier :D Generally 'extreme' environments like very cold/hot/high altitude make your body burn more glucose and more calories :)

[@joelcollings5620]

Thank you 🎉

[@DrProfX]

Thanks for sharing about letting one “rip”! 😂 I used to think I that was the only runner with that issue… little did I know!😂🏃🏻‍♂️💨💨💨

[@MrAbehr]

You’re doing Houston?! That’s awesome. I did the half last year and it’ll be my first full this year.

[@sdjimenez89]

Phily your videos are always so great but the Quasi clip was hilarious!! 😂

[@saudevcthaismelo8606]

You are so funny! Loved your video. So entertaining ❤️

[@DrProfX]

I have the same NB shoe rotation: More v4 followed by some nice carbon - plated shoes! NB are the best!!

[@DaveChristieTrail]

If you want a French phrase for “more” how about ‘encore une fois’? Bonus 90’s dance vibes.

[@CatsAreTheBestPeople-mm1fo]

"A full day of eating" sounds delicious! 😋 I'm not at altitude, but I'm more than willing to give it a red hot go. 🥖🍕🥞

[@aurorecovers]

Haha I'm French and I found the moment when you asked for a baguette in French so funny 😄 Well done! Congratulations 👏👏👏

[@mrcarl5481]

Great scenery and yum nom noms 😋👍 I miss training in the French mountains. Which one of the track girls is a cool hoka wearer then 😎😜

[@tfordruns]

I put coffee syrup in my porridge, it’s a game changer!!!

[@CoachNyree]

Far out you crack me up. I’m like 3 vids in and so hooked. Your humour is next level. Love it. I also love how you eat real food and fuel your body properly for your running and training. It’s refreshing to see😊

[@PhilyBowden]

Well this just made my morning 🥹🫶🏼

[@acidklaus2854]

As someone who considers myself new to running (properly), I think it’s quite telling of my progression that this looks like a dream holibobs.

[@Fjjfjfjfndndjdjjfjdf]

😮❤❤❤great vid

[@ThatRunnerAaron]

Man I wish I was a pro athlete. Just get paid to eat, sleep & run in the most beautiful places that everyone else would pay FOR!

[@PhilyBowden]

Well.. sortof.. However most of us (myself included) have jobs in order to fund trips like this. One day hopefully I’ll be able to say that running pays the bills/pays for these trips!

[@rudolphleroux47]

Your coach is fit!!😍🥰🤣

[@hannahbeach2354]

The segment with food on your face had me dying😂😂😂

[@PhilyBowden]

Me too 🥲

[@cedricp78]

Excellent !! And you can only say "Bonjour, une baguette s'il vous plait", but don't forget the "Bonjour". So next video in French ?

[@AugherAndy]

How did u cook that stew!! Looks lovely

[@severiner7168]

This video made me happy. Lovely to watch you train with a friend. Re the dirty looks, did you say merci? By then end you'll be totally fluent (in a supermarket or food related context)

[@PhilyBowden]

Haha yes exactly 😂

[@kyougurlie57]

Phily, which NB backpack do you use? It looks like it has a shoe compartment?

[@hikerJohn]

How much actual protein do you make sure you eat every day? How much of that is from powder?

[@9y028]

16:00 That's outrageous 😂 I think a certain individual will be sleeping in the dog house when Phily goes back home

[@PhilyBowden]

Haha it’s okay I approved 😂

[@adrunner9]

Do you ever struggle to stay sharp mentally outside of running? I’m usually 98% but the training makes me not as sharp as when I take scheduled rest, any advice? 😅

[@jasonflorimonte3813]

‘Twas a triathlon relay of running, biking and “swimming!” How do you say versatile in French?!

[@marathonranati]

Hey philly it would be a massive help massive indeed help if you could please help me out here ❤❤❤❤❤❤ because your one of my favorites. how do you avoid sickness and prevent while running a lot of mileage (cuz we all have to go outside) i run in a very polluted place. any recommedations? lots of love - om

[@ArkyMassey]

hold on ive been watching david beckham docs for like a month 2 !!! 0-0

[@oscardanson7127]

New balance probably not happy with that camera angle 1:41

[@JJ01010J]

I need to know what kind of bag you have (packed for your running session)!!

[@SherryOram72]

Me too! 🤗🇨🇦

[@erik556]

i had the same experience with people in france. so hostile 😂

[@MambaMentality91]

How many km does a pro like you run with a training shoe. After how many km the shoe is not useful anymore ??

[@1519Spring]

Doing doube runs makes a person hungry, for sure.

[@dom_leary]

Have you bumped into Stephen Scullion while you've been out there?

[@PhilyBowden]

Yeah seen him on plenty of runs!

[@AMostlyFunctionalJess]

Basal metabolic rate is the full sciency terminology!

[@nopahrefa4466]

BMR, basal metabolic rate, and RMR, resting metabolic rate, are different things. Your BMR does not increase at altitude, but your RMR does. BMR is a measure of the energy cost of the absolute necessities to keep a body alive, breathing, digestion, blood circulation at complete rest, and mass maintenance (among other things), RMR is BMR, plus whatever energy expensiture you have to DO things, like eating, walking to the bathroom, using the bathroom. sitting up, incidental steps, and shivering and sweating and other temperature regulatory mechanisms. RMR goes up because 'at rest' is more intense in low oxygen environments, but 'at complete rest' is a definitional thing, if it is more intense then it is no longer 'at complete rest', so BMR does not increase.

[@AMostlyFunctionalJess]

@@nopahrefa4466 oh interesting! That extra info was lacking in the material I'd encountered, thanks for sharing!

[@arranlinton-smith1145]

I've eaten chocolate at 18,380 feet above sea level and at that altitude most food tasted like cardboard, however chocolate tasted disgusting!!!!!!!

[@owninit1]

Where in France is this?? Gorgeous

[@PhilyBowden]

Font Romeu!

[@CoolInOlympia]

I put protein powder in my oatmeal! Do you?

[@lmack6596]

I find it makes it dry and lumpy when I do. Maybe I used too much protein powder?

[@MNP208]

Try PB Fit if you”re not allergic to nuts. It mixes in smoothly.

[@lmack6596]

@@MNP208 Thanks :)

[@Peter_Scott]

je prends un baguette s'il te plait - even shorter :)

[@MNP208]

Us middle-aged and older Americans (non-elite athletes) need to be careful about consuming extra calories. I see so many people drinking unnecessary protein drinks and eating unnecessary protein bars. When you’re only exercising three times per week (and sitting most of the day), you don’t need extra calories. This, of course, doesn’t apply to growing teenage athletes.

[@TheMrsBeagle]

Some people have a hard time hitting their protein goals without shakes or bars though. They aren't always unnecessary! And protein helps rebuild muscle.

[@MNP208]

@@TheMrsBeagle The general population consumes way too many calories, hence they are getting enough protein. Most of us shouldn't be eating like elite athletes because we aren't burning near as many calories.

[@ln5747]

​@@MNP208you're absurdly wrong. Why do you mistake calories with macros? Protein is extremely important and vast majority don't get nearly enough, including elite athletes.

[@MNP208]

@@ln5747 Exactly. As I said above, elite athletes may need more protein. It’s the general population that is consuming way too much in the form of processed foods (bars, drinks and powders). We need to get our protein from real food. A lot of influencers are pushing processed protein. It’s not necessary. It’s a fad. Eat a chicken breast.

[@ln5747]

@@MNP208 the general population is not consuming way too much protein. They are consuming way too little and way too much junk. Getting protein from real food is perfect. But you do realise whey protein (most widely used protein supplement) is from real food and a good quality one has nothing added? Elite athletes typically aim (or should aim) to get large amounts of protein, typically circa 2g per kg of bodyweight and this is hard to do without supplemental whey. Definitely hard for vegans/vegetarians who are almost certainly deficient. There is nothing to suggest the general population shouldn't consume these amounts, in fact, they should.

[@richardmiddleton7770]

I know why you're hungry, complete lack of protein and fat! Distance running is about being efficient, you need to 'teach' your body to burn it's own fat stores and you're not going to do that eating constant high carb low protein, low fat! That is why you're hungry.

[@PhilyBowden]

Female athletes actually naturally have a much higher fat oxidisation rate than men due to our female hormone levels. So it is not as necessary to ‘teach’ our bodies to use fat - we do so naturally. Regardless of this, as I said in the video, this is a snapshot of one day of eating, you have no idea what my diet is like across every day and I have worked with nutritionists to ensure I am meeting a balanced diet.