Thank you for promoting such a permissive and flexible attitude towards healthy eating! That’s exactly how it should be; no black-and-white thinking, no ”bad” foods, no strict dieting. Well done, says a health care professional :-)
Great video, Jeff. Our training plans are remarkably similar, and so are our protein needs. As a plant based athlete I eat a lot of legumes, and do use some plant based protein powder in smoothies or yogurt to meet my needs.
Having vitamin C-rich foods such as citrus, bell peppers, broccoli, and tropical fruits boosts iron absorption. Great iron sources are whole grains, legumes, nuts, seeds, dried fruits, and green, leafy vegetables. All the best ✌
I'm usually going for water, yoghurt with granola, fruits/berries and bread. Coffee at work. Lunch and dinner for the week comes delivered once a week similar to your set up. Mix between vegetarian, fish and some beef. Usually no snacks or small meals in-between.
Tea and coffee can inhibit iron absorption, as can foods high in calcium. On the other hand, vitamin C increases absorption, so when you eat foods that are high in iron, eat those foods along with a vitamin C supplement or a food that is high in vitamin C. I’m not a meat eater either and I certainly would not eat pork. You should be getting plenty of iron in the vegetables and legumes you eat, but make sure you eat dried fruits which are also high in vitamin C. Raisins and apricots are among the best. Nuts and seeds are good. Pistachios, cashews and almonds. Pumpkin seeds, sesame seeds and flax seeds. blackstrap molasses is incredibly high in iron and substituting it for sugar, honey, or corn syrup in baking recipes is a great way to boost your iron intake. 👍
I am relieved to hear that I am not the only one who enjoys granola and yogourt in the mornings! I also agree that a flexible diet is the key. I have pretty severe IBS and every meal before a run has to be either pasta, white rice, or bread-based, and I really have to lower my fiber intake during my running season (also no coffee. boo.). Other than that, I try to keep my diet as loose and flexible as I can. It would have been interesting to know how you time your meals before a run, and if you modify some of your meals/snacks depending on the length of your scheduled runs. I really enjoy your training diaries series - it's a great ressource/inspiration for new trail runners like me!
Great to see you talk about this! I like the approach and philosophy you have in your overall nutrition as well. It's so often overlooked just how much time is sunk into just thinking about what to eat, let alone actually making it, so especially if the financial means allow getting food pre-portioned and having good local sources is a big plus. I've mainly switched to just chicken, turkey, and pork as like you said not only is it more environmentally effective but I've found it to also just be easier to incorporate into dishes than beef. Usually cheaper too. Eating is such an integral part of the human condition imo so eating what you enjoy in a dynamic and wide range while balancing it with exercise is such a healthy way to approach food psychologically as well. I get disheartened by obvious diet fads that promote things like weight loss but all they do is restrict calories to the point of misery which really helps nobody. Pizza and sushi are forever staples!
I love your take on food, I've been trying to get my friends on this as well; as long as you get all the good stuff, there is plenty of space for "bad" stuff! Try eating 3000 kcal in veggies >
Really Well Explained, I am a newbie to Ultra Running , having my first 100 miler (Jump from 70km longest distance) in October, loosing weight and still eating enough to maintain the energy for multi hour runs, seems to be my biggest challenge, but incorporating fruits such as strawberry and grapes seems to have helped with the snack urges
My eating habits closely mirror yours-pretzels are a go-to and I'll eat pork (very infrequently). I bought a trial pack of näak bars to take on my long runs. Thanks for covering them in your earlier video. 👍
Have you thought about cooking in Iron cookware (or adding lucky iron fish while you cook)? The iron cookware rubs off onto your foods and causes your plant based meals to have more readily digestible iron! Good luck
I was a vegetarian for 17 years and struggled with low ferritin too. I went back to eating meat to see if that would help and it really didn't. Last blood test it was sitting at 10, the fatigue was crazy. Ended up getting an iron infusion. Haven't had my levels checked post infusion yet but I definitely feel like I have more energy. Might be an option if you can't get your levels up.
Your experience is similar to many others I know, not just vegetarians but meat eaters too. Women in particular. Infusions seem to be the only thing that helped in the end.
Thanks for the insight Jeff. Not easy to fit in those long runs. Managed to squeeze in a 32km and 1’200mD+ friday as i try to ramp up. Foodwise i am trying to go keto. I especially try to avoid pasta, rice and bread where i can. But Im a big meat eater being married to an Argentine wife haha 🍖
Thanks for the nutrition tips, I didn't know you cut out almost all meats, but it's good that you were monitoring your body and found iron levels low. I may try the athletic greens, I need more green nutrients and it sounds like it is a great start to the day, plus I can't give up coffee either, lol
Great video again Jeff 🙂. Do you use AG1 as your breakfast? I pretty much eat eggs daily for breakfast. British Columbia looks beautiful. In the beginning of your video, the snow on the mountains in the background was awe-inspiring…. Simply beautiful! Thanks again for your videos…..keep em’ coming 😁👍🏃♂️
Thanks! Nope, I don’t use AG1 as a meal replacement, just as a supplement. It’s not intended as a replacement as there are only 50 calories per serving.
It's a very interesting topic talking about anyones WOE...Way of Eating. Eating optimally is a very, very individual thing, and can take many years for someone to master depending on their energy output needs. Unlike you, I am a meat eater, ketovore and I am moving toward a fat adapted state aka Zach Bitter style, with very few carbs. Some of us cant stomach (literally) plants as they poison us, so we all need to lean toward what works best for us.
I don't know how they compare with pork, but mussels and oysters are crazy high in heme iron per serving. The canned variety tastes like cat food, but with a few crackers they go down easy enough.
What bike is that that Audree rides? Do you ride as well? I'd love to hear your thoughts on biking as a means for cross-training. Spending your easy days on a bike sounds like a nice approach, doesn't it?
I find your videos again very successful. The mixture of nature shots, running and all the explanations of your training everyday. When you say Easy Run, in which heart rate range do you move there about?
Thanks for the tip on protein intake before the bed. Although I usually don't eat after 7-8pm so it could be a little challenging.😊 Meanwhile I don't eat meat, but my diet is similar to your pescatarian/Mediterranean diet with monthly 72 hr fasting. (intake only water). We have some good pizza, sushi 🍣 and gelato here in Italy, so I do enjoy them in a regular basis. Cheers and buon appetito! pk
I would love if you could address an issue I've been having recently as I ramp up my mileage. I am both hungry from the increased distance, but also find that my stomach is sensitive in the several hours after a run and thus I don't really want to eat. In the last 2 weeks I have found that it has really impeded my recovery and energy levels in the days after my long run because I don't think I'm refueling appropriately. What is your refueling strategy following a hard effort?
Ah, interesting! I suspect this has to do with the blood having all moved to your muscles, so not available to help with digestion. As I mentioned in Episode 4 on recovery, I focus on quick and easily digestible foods immediately following a run, so ideally a protein shake. That will get you on the right foot until you can eat something more substantial.
I appreciated the insight into the nutrition side of your training. Just curious if you have a ball park estimate for how many calories you consume on you off days vs training days
Great video Jeff, I fit almost the same profile being a pescartarian athlete for the past 30 years, with iron level issues cropping up as i get older. I have been prescribed iron tablets in the past but would prefer something natural - not sure i'm ready to re-introduce pork, how did your stomach react? Also interested to hear how athletic greens may help, it seems all the youtubers i follow are using it now - looking to see through the marketing hype...Thanks.
Absolutely loving them! Can’t wait for the Pulsar SG or Trail versions as it’s just the lugs that aren’t quite enough for the trails. But the fit is amazing for my narrow foot.
Jeff, quick question for you... when you shoot GoPro POV shots while running/hiking, what type of mount do you use? Any stabilization essentials to know? Your content is killer! Keep it up.
Yea, the Insta360 always looks a little soft and a ‘muddy’ compared to something like the GoPro. The Insta360 X3 is a little better in low light but still similar in terms of clarity.
@Jeff P Before the season kicks of and you get 20k more subscribers. What shoes in Salomons line up would you suggest for: 50 km, 2k vertical, fully off trail, with 6 kg backpack and through rapids, marshes, soft ground, on rocks and some snow? I have used a few of their shoes before so I'm quite comfortable with their sizing. Can't seem to find information about wet weight or the ability to drain water.
The Salomon lineup is going through a transition right now with a bunch of new shoes coming out in the coming weeks here in Canada, so I’ll be able to report back once I’ve tried a few more. I’m personally really excited about the entire Pulsar lineup.
Interesting. Thanks Jeff. I sent you a message thru your website icw a book about a guy that ran the Great Wall of China & their nutritional challenges. Did you get the message?
😉 like straight up iron pills, as opposed to iron contained within a multivitamin. I suspect it gets absorbed better when combined with other nutrients, even if it’s in lower quantities.
Don’t fall the bs “environmental impact of beef” argument, all “farming” has an impact. If it’s an ethical thing than fine say it. Even your sponsor ag1 has a huge impact on the environment, they are advertising everywhere therefore shipping millions of containers of product., burning fuel and resources to reach its destination.
Thank you for promoting such a permissive and flexible attitude towards healthy eating! That’s exactly how it should be; no black-and-white thinking, no ”bad” foods, no strict dieting. Well done, says a health care professional :-)
Great video, Jeff. Our training plans are remarkably similar, and so are our protein needs. As a plant based athlete I eat a lot of legumes, and do use some plant based protein powder in smoothies or yogurt to meet my needs.
Having vitamin C-rich foods such as citrus, bell peppers, broccoli, and tropical fruits boosts iron absorption. Great iron sources are whole grains, legumes, nuts, seeds, dried fruits, and green, leafy vegetables. All the best ✌
Enjoying your and Audrey’s vids on here. I took your AG1 advice and subscribed. Congrats on your UTMB finishes!
I'm usually going for water, yoghurt with granola, fruits/berries and bread. Coffee at work. Lunch and dinner for the week comes delivered once a week similar to your set up. Mix between vegetarian, fish and some beef. Usually no snacks or small meals in-between.
Tea and coffee can inhibit iron absorption, as can foods high in calcium. On the other hand, vitamin C increases absorption, so when you eat foods that are high in iron, eat those foods along with a vitamin C supplement or a food that is high in vitamin C. I’m not a meat eater either and I certainly would not eat pork. You should be getting plenty of iron in the vegetables and legumes you eat, but make sure you eat dried fruits which are also high in vitamin C. Raisins and apricots are among the best. Nuts and seeds are good. Pistachios, cashews and almonds. Pumpkin seeds, sesame seeds and flax seeds. blackstrap molasses is incredibly high in iron and substituting it for sugar, honey, or corn syrup in baking recipes is a great way to boost your iron intake. 👍
I am relieved to hear that I am not the only one who enjoys granola and yogourt in the mornings! I also agree that a flexible diet is the key. I have pretty severe IBS and every meal before a run has to be either pasta, white rice, or bread-based, and I really have to lower my fiber intake during my running season (also no coffee. boo.). Other than that, I try to keep my diet as loose and flexible as I can. It would have been interesting to know how you time your meals before a run, and if you modify some of your meals/snacks depending on the length of your scheduled runs. I really enjoy your training diaries series - it's a great ressource/inspiration for new trail runners like me!
Loving this series!
This sounds so reasonable and flexible! Happy to see a video about nutrition that is not full of pseudo-scientific dieting advice.
Great to see you talk about this! I like the approach and philosophy you have in your overall nutrition as well. It's so often overlooked just how much time is sunk into just thinking about what to eat, let alone actually making it, so especially if the financial means allow getting food pre-portioned and having good local sources is a big plus. I've mainly switched to just chicken, turkey, and pork as like you said not only is it more environmentally effective but I've found it to also just be easier to incorporate into dishes than beef. Usually cheaper too. Eating is such an integral part of the human condition imo so eating what you enjoy in a dynamic and wide range while balancing it with exercise is such a healthy way to approach food psychologically as well. I get disheartened by obvious diet fads that promote things like weight loss but all they do is restrict calories to the point of misery which really helps nobody.
Pizza and sushi are forever staples!
Is it really a life worth living without a little pizza and sushi? 😉
I love your take on food, I've been trying to get my friends on this as well; as long as you get all the good stuff, there is plenty of space for "bad" stuff! Try eating 3000 kcal in veggies >
Really Well Explained, I am a newbie to Ultra Running , having my first 100 miler (Jump from 70km longest distance) in October, loosing weight and still eating enough to maintain the energy for multi hour runs, seems to be my biggest challenge, but incorporating fruits such as strawberry and grapes seems to have helped with the snack urges
Great idea! I never considered grapes but those are certainly portable. I'm going to try that :)
You should think about getting a cast iron pan. You actually get added iron in anything you cook with a cast iron pan.
My eating habits closely mirror yours-pretzels are a go-to and I'll eat pork (very infrequently). I bought a trial pack of näak bars to take on my long runs. Thanks for covering them in your earlier video. 👍
Glad to hear it! I’m loving those bars.
Great info thanks Jeff
Have you thought about cooking in Iron cookware (or adding lucky iron fish while you cook)? The iron cookware rubs off onto your foods and causes your plant based meals to have more readily digestible iron! Good luck
Thanks for the suggestion (and reminder)! Yes, we actually bought an iron fish years ago but can never seem to remember to actually use it 🙃.
great info jeff. i eat a lot of fish also, i've read it is good for knee joints and any joint actually for keeping them elastic and healthy.
I was a vegetarian for 17 years and struggled with low ferritin too. I went back to eating meat to see if that would help and it really didn't. Last blood test it was sitting at 10, the fatigue was crazy. Ended up getting an iron infusion. Haven't had my levels checked post infusion yet but I definitely feel like I have more energy. Might be an option if you can't get your levels up.
Your experience is similar to many others I know, not just vegetarians but meat eaters too. Women in particular. Infusions seem to be the only thing that helped in the end.
If you are low on iron, i would recomend eating wild game. Good animal wellfare, and often local origin.
Thanks for the insight Jeff. Not easy to fit in those long runs. Managed to squeeze in a 32km and 1’200mD+ friday as i try to ramp up. Foodwise i am trying to go keto. I especially try to avoid pasta, rice and bread where i can. But Im a big meat eater being married to an Argentine wife haha 🍖
Video sponsors! You’re moving up in the world.
Thanks for the nutrition tips, I didn't know you cut out almost all meats, but it's good that you were monitoring your body and found iron levels low. I may try the athletic greens, I need more green nutrients and it sounds like it is a great start to the day, plus I can't give up coffee either, lol
Great video again Jeff 🙂. Do you use AG1 as your breakfast? I pretty much eat eggs daily for breakfast. British Columbia looks beautiful. In the beginning of your video, the snow on the mountains in the background was awe-inspiring…. Simply beautiful! Thanks again for your videos…..keep em’ coming 😁👍🏃♂️
Thanks! Nope, I don’t use AG1 as a meal replacement, just as a supplement. It’s not intended as a replacement as there are only 50 calories per serving.
@@JeffPelletier Thanks Jeff, I was hoping for that answer 🙂👍. Think I’m going to try the AG1 supplement.
It's a very interesting topic talking about anyones WOE...Way of Eating. Eating optimally is a very, very individual thing, and can take many years for someone to master depending on their energy output needs. Unlike you, I am a meat eater, ketovore and I am moving toward a fat adapted state aka Zach Bitter style, with very few carbs. Some of us cant stomach (literally) plants as they poison us, so we all need to lean toward what works best for us.
I don't know how they compare with pork, but mussels and oysters are crazy high in heme iron per serving. The canned variety tastes like cat food, but with a few crackers they go down easy enough.
How do you know what cat food tastes like? 🤪
These views are amazing! 😊
What sunglasses would you recommend for running Jeff?
What bike is that that Audree rides? Do you ride as well? I'd love to hear your thoughts on biking as a means for cross-training. Spending your easy days on a bike sounds like a nice approach, doesn't it?
I find your videos again very successful. The mixture of nature shots, running and all the explanations of your training everyday. When you say Easy Run, in which heart rate range do you move there about?
Thanks! My easy runs are all done at a ‘conversational pace’. I find the talk test to be the best way to gauge effort.
@@JeffPelletier Thanks Jeff. Then I have to start talking to myself now ;-)
Thanks for the tip on protein intake before the bed. Although I usually don't eat after 7-8pm so it could be a little challenging.😊 Meanwhile I don't eat meat, but my diet is similar to your pescatarian/Mediterranean diet with monthly 72 hr fasting. (intake only water). We have some good pizza, sushi 🍣 and gelato here in Italy, so I do enjoy them in a regular basis.
Cheers and buon appetito!
pk
Forgot to ask earlier, how did your iron level fare after adding pork into your diet? Any improvement? Thx in advance.😊
Hey Paul, I’m planning on getting my ferritin tested again this month finally and will report back!
I would love if you could address an issue I've been having recently as I ramp up my mileage. I am both hungry from the increased distance, but also find that my stomach is sensitive in the several hours after a run and thus I don't really want to eat. In the last 2 weeks I have found that it has really impeded my recovery and energy levels in the days after my long run because I don't think I'm refueling appropriately. What is your refueling strategy following a hard effort?
Ah, interesting! I suspect this has to do with the blood having all moved to your muscles, so not available to help with digestion. As I mentioned in Episode 4 on recovery, I focus on quick and easily digestible foods immediately following a run, so ideally a protein shake. That will get you on the right foot until you can eat something more substantial.
I appreciated the insight into the nutrition side of your training. Just curious if you have a ball park estimate for how many calories you consume on you off days vs training days
I’ll have to track that one of these days, but if I had to guess I’d say around 2,500 calories.
I'm a vegan so it will be interesting to see if i have any iron issues while ultra running.
Great video Jeff, I fit almost the same profile being a pescartarian athlete for the past 30 years, with iron level issues cropping up as i get older. I have been prescribed iron tablets in the past but would prefer something natural - not sure i'm ready to re-introduce pork, how did your stomach react? Also interested to hear how athletic greens may help, it seems all the youtubers i follow are using it now - looking to see through the marketing hype...Thanks.
Rockin' the Pulsars! How do you like them?
Absolutely loving them! Can’t wait for the Pulsar SG or Trail versions as it’s just the lugs that aren’t quite enough for the trails. But the fit is amazing for my narrow foot.
Jeff, quick question for you... when you shoot GoPro POV shots while running/hiking, what type of mount do you use? Any stabilization essentials to know?
Your content is killer! Keep it up.
I just use this little extension pole/handle: geni.us/Z6XA
I’ll put together a video with this one of these days on stabilization techniques.
@@JeffPelletier Thanks for the reply! Also, do you ever use a protective case when shooting with GoPro or just as is with nothing over the body/lens?
No case while filming, but I do keep it in a neoprene case while in my pocket.
@@JeffPelletier I plan on ordering the Hero10 soon, if you have an affiliate link - I'd be happy to give you the kickback.
What company do you use for the evening meal delivery?
We’ve rotated between a few over the years, but lately we’ve been liking HelloFresh.
Some of those shots were shot with 360 insta x3? I was thinking of buying one. Some shots in the video has a bit of blurriness on the sides eh
Yea, the Insta360 always looks a little soft and a ‘muddy’ compared to something like the GoPro. The Insta360 X3 is a little better in low light but still similar in terms of clarity.
@Jeff P
Before the season kicks of and you get 20k more subscribers. What shoes in Salomons line up would you suggest for: 50 km, 2k vertical, fully off trail, with 6 kg backpack and through rapids, marshes, soft ground, on rocks and some snow? I have used a few of their shoes before so I'm quite comfortable with their sizing. Can't seem to find information about wet weight or the ability to drain water.
The Salomon lineup is going through a transition right now with a bunch of new shoes coming out in the coming weeks here in Canada, so I’ll be able to report back once I’ve tried a few more. I’m personally really excited about the entire Pulsar lineup.
@@JeffPelletier Looking forward to it. Sounds good, I am having the Pulsar SG as a contender.
What vest do you use?
For this run I used the Salomon Adv Skin 12 Set: geni.us/BYU3dQ
Interesting. Thanks Jeff. I sent you a message thru your website icw a book about a guy that ran the Great Wall of China & their nutritional challenges. Did you get the message?
Hey Sean, I don’t think I got it actually. I’ll check again if it went to my spam folder..
@@JeffPelletier OK. If not in spam maybe send me your email address or I can try again thru yr website.
Hey Jeff, I noticed you deleted my comment. What was the problem?
I definitely didn’t! Let me check to see if it got automatically flagged for some reason maybe and held for review..
I like cottage cheese before bed
That’s a great suggestion actually. Maybe with some cantaloupe 😋
@@JeffPelletier it's very versatile but I probably wouldn't go with fiber before bed as I run straight away in the mornings after I get up
"Pure iron supplements" means... chewing on nails?
😉 like straight up iron pills, as opposed to iron contained within a multivitamin. I suspect it gets absorbed better when combined with other nutrients, even if it’s in lower quantities.
Don’t fall the bs “environmental impact of beef” argument, all “farming” has an impact. If it’s an ethical thing than fine say it. Even your sponsor ag1 has a huge impact on the environment, they are advertising everywhere therefore shipping millions of containers of product., burning fuel and resources to reach its destination.