Confessions of a Pro Marathon Runner's Diet: The Raw and Unfiltered Truth
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- เผยแพร่เมื่อ 28 ก.พ. 2023
- Eating for a 17 mile run is no mean feet, trying to pack in enough carbs and protein can be tricky but having a private chef does help 😉 (That's Daniel my boyfriend BTW I don't make enough for an ACTUAL private chef). I will take you through an entire day of food: what I eat before, during and after my run giving you a snapshot into the diet of a pro marathon runner!
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Check out my coaching website: www.philybowden.com - กีฬา
![ช้างศึกสู้ต่อไป!! พาเปียโน ดูบอลไทยครั้งแรก ตกรอบแบบโคตรเสียดาย!! l [Nickynachat]](http://i.ytimg.com/vi/4WloIH645Lg/mqdefault.jpg)
17 miles in 1:29 on easy long run! Ah I see the watch 1:59 😅
Ahaha oh dear.. that’s a fatal typo there, you’re quite right - 2 HOURS PEOPLE 😂
I blame Phily for that one!
well spotted Martin LOL
she just made a mistake when putting the time on the screen as her pace per km is right, at 4:21min/km her time is 1:59. If she was to pretend she was faster she would of also changed her pace to 3:20min/km.
I think Daniel should do a cooking channel.... where he attempts to get Philly to make the dinner😁
If you can think of a name for it, I'll put in a good word 😉
@@PhilyBowden Ready, Steady, Focus Philly, Cook!!!!!!!
“Cooooookkk Philyyyyyyy!”
I love these sorts of videos, thank you for the insight Phily!
I just wanted to say that when it comes to carb intake during exercise, it's believed to be independent of weight, so no matter how much you weigh you'd get the same recommendation (probably about 60-90g/h for your marathon time). Regular daily intake is dependent on weight, just not during exercise.
More of this content please!! Very helpful❤❤
Amazing video! So spontaneous
Great video Philly and Daniel!
Commenting for the algorithm because you deserve wayyy more Subs!
Love this!
Love full day of eating and seeing your runs
Tried a lot of sports nutrition brands and the OTE stuff is so good, sits well on the stomach and tastes really nice. Glad to see you’re using it now and thanks for the code :)
Have you tried just table sugar and salt? The literature is moving, to that's optmum
Indeed the 'anabolic window' after working out is actually about carbs and not protein. But only if you have a high daily training load. Mortals dont need to do this if you don't have a training scheduled the same or next day.
I have that pink half zip! Good video, I struggle with feeling hungry after a run as well, nice to see what you do for that.
That was such a beautiful run! I wish we had that weather here. 😂
So far loving this channel. All of the other running channels I follow are headed up by men, which is great! They do some fabulous videos. It's just nice as a female athlete to hear a woman's perspective! Your husband is adorable btw!
So I have been blending my own smoothie several times a week for probably almost 15 years. If Daniel starts a cooking channel I'll start a blender channel.
Anyway. I went through blenders yearly in the beginning, but I bought a WILFA PF-1200S probably 10 years ago and it's still going strong and as a bonus you can make soup with it.
We are with you Daniel 💪🏼.
Hang in there Daniel! 😂. Love your editing work.
Wow Daniel is a gourmet chef! But the most important part of your day is the food of the gods.......PEANUT BUTTER! I could that all day. Thanks Philly another great video, love the grind!
U got a training partner 4 life there!!! We know that saturated stuck bra feels-got myself super tanged the other day but I had no help…dinosaur for several minutes 🤣 The PB & honey in oats was a recent revelation for me thanks to Stephen Scullion…SO good, & works SO well too!! Something I have to work on is getting in some more carbs, as I’m probably not getting enough. I certainly notice it when I get a decent amount in-but having some fuelling issues atm so I’m looking into a sports dietitian. Awesome vid!! U have given me lots of ideas!! Yes, & absolutely for a cooking channel Daniel!!!
Beautiful place for a long run!
Running round Ladybower/Derwent Dam is on my to do list 🏃🏼👍
We have that blender. Don’t fill it to the top for max blend leave a gap. Then add water or milk at the end in the gap. Top editing and laughs as always. Love the grind not the blend er 😂
A Vitamix would be goals.. they're a painful 600 quid though. Love the out of focus show!
Love to watch your video via TH-cam, keep making more video,
I'm not sure if it is available in the UK, but I'd consider getting the Ninja Profesional Plus blender. I've had one for two years and it's the best! Props to Daniel for the chicken burgers 👏🏿
Chicken burger > any other food 👌🏽
Great video. Useful information and great entertainment as usual. I’m disappointed though, are you telling me that the 1kg bar of Dairy Milk I’m eating on my long runs isn’t giving enough carbs?! 😁
My Blend Active is great! Admittedly I use it mostly for protein shakes, but it does the job well.
I like watching your vids makes me feel like I'm normal, my mates make me feel like an alien doing what I do lol, remembered doing a 160 mile bike race in Barnoldswick in Lancashire and after that literally got off the bike and went straight to an ice cream shop over the road then to the pub
Do you have a particular favorite flavor of gel you take with you on long runs, or is it more of a “whatever you have lying around” deal?
Weirdly, after my longest run, I wasn’t very hungry. I feel you. Our bodies are strange
I don't get if you track calories or not.
Btw I'm in my 3rd month of marathon training block and I can tell you that I can devour everything in my fridge if i'm not careful after every single run 😅 at 130 lb 🙃
Those Brazilian Beans are amazing!
Love the video really did was wondering could you do one for a plan for eating a week before a 10 km say for instance doing your first 10K and what to eat I would definitely share it with my running group also if you are ever in Glasgow it would be amazing for you to come down to the Knights retires at knightswood running track and see hello and get on our TH-cam channel and give everyone some of your great advice we are on Facebook underneath retirees thanks again if you can get a video of anytime soon with nutrition for your first 10 km run and what to eat on the week leading up to it
Party at Phily’s!!! BYO-Blender
I recommend a Froothie blender, like a vitamix but just as good if not better yet much better value.
Ladybower res one our favourite places
Useful video thank you. Philly au salmon?
I also have porridge 90% of the time (well, for breakfasts 😂) - but after experimenting for some variety & finding many combos that were 🤢I recently settled on adding cinnamon & some ginger paste before the microwave stage - after that I'll add a handful of raisins & it kind of creates a Christmas Pudding vibe - I then add a chopped banana for more carbs, with a handful of pumpkin seeds & a good sprinkle of chia seeds for a bit of crunch & some protein.
Screenshotted this and am having for lunch later cause I’m craving it now haha 😂❤ thank you!!
@@justmeemi6350 Great - hope you like it🙂
Should just add protein powder 🙂
@@BradShaw1690 yes! Chocolate protein powder and peanut butter topped with banana and berries. So good!
Its stunning round Ladybower isnt it am so lucky to live near there.
your tea mug is the same as Seth DeMoor's coffee mug! Wow, I watch too much running content!
Do you have any tips for fuels when you have to do sessions before work? Also would be really interested to see your total carbs in a day!
If you mean an early morning session - we have these for practice at college due to the heat. I recommend having a good dinner and then a carb heavy snack before bed. Then in the morning, I like toast with PB, banana and honey before easy runs, or swap the toast for a toaster waffle for workouts. In the UK, Soreen are good too! Or a granola bar (not protein bar!). If you really can’t stomach food, then a sports drink (with carbs) or a smoothie?
Daniel the real goat here
🫡
I am a natural bodybuilder ….. I hate cardio lol but this makes me think about running again
I have the same blender as a professional marathoner! I guess that makes me a professional marathoner by association? I think it’s fine, but not as good as a nutribullet.
Why don't you just get a Nutribullet? I'm sure you could get them in the UK.
Calling oatmeal "porridge" makes me think of the story of Goldilocks and the Three Bears. 🤣
“Runner’s Cooking Channel, by Philly’s BF Daniel” Has kind of a ring to it don’t you think?
The vitamix is an excellent blender
Tea is water as is coffee, they are flavored water with cafine
Something I’ve got wrong in the past and would appreciate some guidance on is that I would have my carb/calorie dense dinners to day of a hard sessions/long run thinking I needed them then because I had used a lot of energy, and because the days before these were usually easy days I would go lighter on the evening meal before? Should I instead be having the bigger/carb-ier meal on the night before and it’s okay to have less the evening of the workout (ie after it?)??
It doesn't really matter which way round you 'carb load'. You have to figure out what works for you. Some people replenish quicker than others and some people have bigger carb reserves than others. For me I prefer to go carb heavy the day before and immediately after the workout depending how intense or long it was.
@@richardmiddleton7770 Ok thank you! I’ll have a play around and see what works for me!
Have you ever tries fasted runs to promote using lipids (fat) as fuel? I do my long runs without fueling, only using water to hydrate. However I do most of my long runs off road and in the mountains and can be out for 3 - 4 hours, so I am pretty depleted carbohydrate wise at the end of my run. I'm training for my first ultra in July and will fuel on the day, I have to work the plan out for that still.
Think about runner 🏃♂️ 🏃♀️ based cooking channel. Overall healthy diet but a focus on runners. Add the carb, protein, and fat content with alternative ingredients as a side discussion. May want to include the review from a pro runner at the end 😁🤣🤣
I'm not really rich so i cant send you my blender :( I really like the nutribullet (and its not that expansive). Liked the video and will be following you :)
I absolutely feel the struggles as I sit here watching this, not wanting to eat my post-run eggs and toast. That, and the fact I have already overloaded and ruined a decent blender and regularly abuse the cheap one I have now. If anyone has a second 2000€ blender lying around, I'll take it 😆
The Waw Guy at 17’20 is a Flemish singer Eddy Wally, very funny guy because was so stupid, or played dumb, we never really knew! Made lots of money though!:-)
Are you wearing Goodr sunglasses?
🔥
Food labels only need to declare composition percentages for ingredients listed in the product description, I guess this legislation came out after your GCSE in food 😅
How many calories per day when you’re running 17 miles
Id happily watch a cooking show with "Dan The pan Mangician" .
Nice to see we're still both in hate-hate relationships with _that_ blender.
Gains 💪🏽
Lol this is so chaotic
Enjoying the Dutch accent 😂
Who's Dutch accent?
@@GTE_Channel Jip
God almighty u can put it away 😂😂❤
Thumbnail photoshopped abs?
Half Weetabix, half porridge, and some berries for breakfast, thank me later
Might have to try this out! Sounds Delicious
I eat Oatabix (the Oat version of Weetabix) because it's quicker than porridge. Haven't seen it in the shops for a while, though. Hm.
You probably just like partially skimmed milk but you talk about fat but use a lower fat milk. Go big on that whole milk!
Agree 💯 whole is so much tastier and nourishing. I feel ripped off buying skim milk lol. Might as well by whole and water it down
Whole milk contains 5 grams of saturated fat per cup. That's a lot for one serving.
This can be a good diet for a beginner runner or first marathon but part of training is training the body to use fat for fuel and preserve carb stores. As a marathon is at least 2.5hrs, it is an aerobic effort using mostly fat for fuel IF you have trained that way. If you ALWAYS fuel with carbs you will ALWAYS need carbs. Most of the fatigue felt during running is muscular fatigue and NOT lack of fuel. On your next long run, see how far you can run without breakfast or consuming any carbs during the run. At first it will seem hard but it will be purely psychological but keep trying fasted runs and you'll be amazed how far you can get. Just don't test this out leading upto a race until you're used to it.
Thanks for the unsolicited advice. I work with some of the best physiologists and nutritionists in the sports endurance space. You are quite right, if I always fuel with carbs I will always need carbs, which is what I’ll be taking on board every 5km in the race itself and the days leading up to the race. Using fat to power effort takes a greater toll on the body - it’s harder work to use that system, carb energy stores (so long as they remain available, yes) is a lot more efficient and hence provided you get it right, allows you to run faster.
Exactly what Phily said! Carbs are the most efficient form of energy, and especially as females even more so.
@@PhilyBowden yeah I’d ignore this and stick to your guns Phily!
Honestly I’ve done the approach suggested here and it really screwed with my health and led to some eating disorder behaviours.
Seems like you have a great balanced approach and listen to your body.
Ps sorry not meant to be further unsolicited advice even though agreeing lol. Thanks for the great videos - really enjoying them as a newbie runner. I’m able to do a ten km now but finding some niggles with sore knees and ankles.
@@PhilyBowden You don't store carbs, those are pasta, pastes, gluing on the fauna and flora, killing it. But, you don't really feel it with your brain, because the heat, inflammation is ""not"" really high for your brain to consider it as a poisoning.
Or maybe, you are developing a wrong fauna and flora, and they order you to get more..... but you are going to kill your origin'al garden then.
th-cam.com/video/3nY-_qMu1FU/w-d-xo.html
But basically, every cooked things will dehydrate, make the body older.
I wish I could fully understand this comment but alas I can't. I'll stick with the advice from my team: world class physiologists and nutritionists who have worked with Olympic medallists - that'll do for me
One word . . . VITAMIX
PORRIDGE 😂
POOORRIDGE!
First lol 😂
I drink a cup of milk for breakfast and out I go. I NEED to add some decent breakfast in my diet.