Awesome! I'm 12 so I don't think a lot of these apply to me, but I still appreciate the help. I just finished a 5.5km run and I'll try to follow this. Especially when I do consecutive 5.5km like today.
Water with a sprinkle of pink himalayan salt, cold shower, peanut butter banana smoothie. This has been working great for me...I'm starting a smoothie diet this week. Before I just ate a lot of vegetables and noodles. After a month I went from 83kg to 77.5 kg...I suspect with my workout regiment and new diet I should be on the fast track to get to 70kg. Thanks for the video I know my new diet is perfect for me. I'm subscribing.
Sounds good! Thanks for subscribing! A recommendation: Take your time with the weight loss. If you go too hard it can backfire. There's no rush. Build fitness over time!
I always just add 1/8 tsp to my water, but I like the idea of weighing out the salt.... I will have to do some more research on how much to take daily. Great tips, thank you 😊👍
Hey there! I used to follow you when you had your raw vegan channel! I just started getting into running and I will be running my first half marathon this coming weekend! Good to see that your running channel is still going strong! Much love!!
This is such a good and easy to understand advices and I just had my first run after a long run break. I needed to take to more seriously and recover and thanks for the awesome video and new subscriber here! 🙏😃 Greetings from Denmark 🇩🇰 ~ Gaaba.
Hi there. You look great! Thanks for these tips. I was always told to concentrate on protein after a run, but the way you explained it, makes a lot of sense. Will do this for now on. Peace.
While i agree that we need to rehydrate however many new runner just gulping gallons of water/electrolyte which is wrong. You gotta take it slow. few sip at time and breath. If you cant do it, take only a bit of water and stretch out/shower or do something else. Our body is 70% water. Losing few pounds of water is not a problem. Let the body adjust to the condition. rehydrate over a few hours.
I don't see an issue with drinking a liter at once right after a run to be honest. There's no benefit to waiting. Personally I find it tedious to "work on hydrating" for hours on end. I like to get it overwith quickly. That said, I will probably only replace about 60-90% of my water losses immediately after a run, and then drink again a few hours later to make up the difference.
The hydration first tip really helped me! I love ricecakes with avocado and nutritional yeast is that good after long run ? Also have a protein shake with it.
Glad it helped! That sounds decent enough, but you would have to eat a LOT of rice cakes to actually get enough carbohydrates in so perhaps go really heavy on the rice cakes and light on the avocado, or add in a couple of bananas in your protein shake and make it into a smoothie together with your rice cakes/avocaco?
I’ve been digging the Vega protein powder line also I make a energy bar with cherries dates banana almonds flax pink salt cinnamon walnuts oats coconut oil that I usually dehydrate but now just leave the bowl of mash in the fridge and eat it by the spoonful. Lol
It's not uncommon to be in a caloric deficit for a couple of days after a marathon, and therefore be extra hungry for calorie dense foods - like chocolate :=)
Simple: Enslaving and killing sentient beings and causing them trememndous amounts of suffering just for the sake of taste pleasure. In the past, where eating animals products were a necessity to survive due to lack of appropriate foods to eat, it would be a different story. But today, there's no NEED to eat animal products, and the scientific evidence is clear on the fact that we can thrive on plant based diets. So to exploit these animals for the sake of our pleasure, seems unethical to me.
@@LoneEndurance There are more ethical egg and meat sources than factory farms, though. We can argue about the proportion of meat to plants and potential genetic differences due to geographical location, but we can't ignore that all human bodies evolved to rely on some degree of animal protein.
Hello, thank you for the video. My problem is that I run in the morning before I do anything else, so just say I get up at 9, then I run and I need to eat a snack 2 hours later. My proper meal, lunch, isn't a problem, it's trying to reach lunch on a small post-run snack such as legumes or eggs. From what I've understood, a snack should only be 200 calories, but these 200 calories of legumes/eggs after running just leave me in an unconcentrated state whilst waiting for lunch, so really I can't really be productive before lunch. Then you may suggest I don't run in the morning :D Haha well I need to run in order to wake up, I just can't get in the mood to do ANYTHING or even think straight if I don't run as soon as I wake up and I am certain of this because I've been running in the morning daily for over 10 years. A few times i did try and postpone it until early evening but they were some of the most unproductive days of my life, feeling brain fogged all day and just slow and moving around like I was wilted. It's a big problem for me...I even tried eating my snack first then eating breakfast after running but I felt WORSE doing this, like my brain couldn't function at all even though I'd just consumed about 400 calories. I've though of increasing the calories intake of the post-run snack to 300/400 calories but I'm worried it will cause weight gain! aaaaaaaah.
Hey! I would definitely recommend eating an actual breakfast after your run. Your problem seems to be that A) a snack is not enough to keep you 'till lunch and B) you're not getting enough carbohydrate in. Ditch the eggs and get in a high carb breakfast of oatmeal, bread, fruit, cereal etc. or something along those lines. Having at least three meals a day is key to being productive at work and maintaining health and fitness. I wouldn't worry about weight gain. In fact, I would be more worried about that the way things are now, as skipping breakfast will likely make you get stronger cravings later in the day.
@@LoneEndurance Hello, thanks for reply, I eat breakfast before I run, it's usually weetabix with milk and half apple or slice of toast with peanut butter and banana slices. So are you saying I should eat this after running instead? As I wrote before, I did already try doing it this way, eating the snack before and eating the breakfast after but I felt dizzy and unconcentrated when trying to concentrate (after the breakfast)...
Weight gain would be due to eating breakfast before running and eating it after as well (so cereal before running, which I'm already doing and have been my whole life) then eating more cereal after running. I don't ever skip breakfast, I only did when I tried to reverse the routine (snack before then cereal after).
But I've noticed for a longer run, or anything above 10mi I just lose appetite. I just remain thirsty for like the next 3 hours but it's a chore to get the calories in immediately post long-run. Any advice?
Everyones different I guess. Personally I've never lost apetite after even the hardest races. But it's normal to lose apetite after exercise, especially if it was particularly long or stressful. Are you keeping the intensity low? My recommendation would be to hydrate during the run, and immediately after, and then just force yourself to eat - but keep it easily digestible and high carb. So maybe not the eggs for example, but rather more fruit, bread, oats, rice, pasta, potatoes etc. Alternatively a smoothie based on bananas, with some extra protein powder perhaps? Easy to get down. I guess you just have to experiment :)
Great video thanks. I find I am v physically fatigued 24 hours after my 5k run. Could this be due to eating inadequate calories after the run? Thanks again man.
If by 5K you mean after a race, then it's totally normal to be fatigued for days! If you mean an easy run, then I'm thinking that first of all - make sure your easy run is truly EASY and not always in the moderate domain. Secondly, yes inadequate calories, hydration and salt might be something to look into. Weigh yourself before and after the run (naked) to gauge hydration needs. Then again, it's OK to be fatigued the day after a run, especially if that run was at the high end of what you're used to! Feel free to contact me for a consultation (on Skype) if you want to dive deeper into this!
It's probably completely unneccesary but trying to mimick the nutrition profile of most tropical fruits - which is our optimal and most natural foods as tropical primates - increasing the fat content a tiny bit makes the bananas closer to things like jackfruit, mango, papaya, durian etc. Basically just wanted to increase my fat intake a little bit, from a clean and healthy raw source, so olive oil seemed good.
It really depends on the distance you're doing. If you're out for long runs then it's probably beneficial, and if you're racing for longer than 30 minutes then it's definitely beneficial to your performance.
I do not generally recommend intermittent fasting for endurance athletes. If you're talking about a 12 - 14 hour fast then that's fine, possibly even optimal - allowing for a good long sleep in that period. If you're talking about 16 hours+ of fasting, or one meal a day, then I would not recommend it for athletic performance no.
I do not generally recommend intermittent fasting for endurance athletes. If you're talking about a 12 - 14 hour fast then that's fine, possibly even optimal - allowing for a good long sleep in that period. If you're talking about 16 hours+ of fasting, or one meal a day, then I would not recommend it for athletic performance no.
There’s a reason we are the BEST long distance runners on the planet it’s because we survived by chasing down our prey (animals) and we are designed to eat meat (look at our teeth)
Although the persistance hunting theory is probably right when it comes to us surviving through hunting (and gathering) when challenged with a changing environment and as we moved away (geographically) from our biological niche as forest frugivores - that doesn't mean we have adapted biologically to eating meat. We are still tropical frugivores by anatomy and physiology. We can of course eat meat if we want to, but there are probably some negative consequenses to it. You say "look at our teeth". Humans have teeth that resemble plant eaters, not carnivores. Our "canine teet" are by no means able to rip through raw skin. No way. We have teeth that are clearly optimal for plant consumption. Also - the best distance runners on earth are generally eating predominately plants. Look at the Kenyans for example. Yes they do eat some meat, but mostly plant foods actually. Anyways, I'm sure you'll disagree with me, and that's fine. Thanks for sharing your perspective though! :)
coconut water, oatmeal, ripe bananas, unsalted peanut butter, dates
speaking my language
I just had water for hydration , body armor drink for electrolytes/ quest bar for protein / and an orange for vitamin C
I love to go ona date after my run🤣😅
Awesome! I'm 12 so I don't think a lot of these apply to me, but I still appreciate the help. I just finished a 5.5km run and I'll try to follow this. Especially when I do consecutive 5.5km like today.
Great!
Kept training and you will be athletes.
Water with a sprinkle of pink himalayan salt, cold shower, peanut butter banana smoothie. This has been working great for me...I'm starting a smoothie diet this week. Before I just ate a lot of vegetables and noodles. After a month I went from 83kg to 77.5 kg...I suspect with my workout regiment and new diet I should be on the fast track to get to 70kg. Thanks for the video I know my new diet is perfect for me. I'm subscribing.
Sounds good! Thanks for subscribing! A recommendation: Take your time with the weight loss. If you go too hard it can backfire. There's no rush. Build fitness over time!
New runner here, learned so much in a 7 minute video while eating my celery sticks. So happy I found your channel! Thank you
You're welcome! Thanks for following along and glad you enjoyed the content :)
Thank you for sharing this with us! This is a really informative video wish you the best!
My G finally back ! One Love
Greetings from Greece 🇬🇷 bro!.. thanks for the nice video.
Thanks! Greetings to you too :=)
Melons - water, sodium, sugar, all in one.
I always just add 1/8 tsp to my water, but I like the idea of weighing out the salt.... I will have to do some more research on how much to take daily. Great tips, thank you 😊👍
Hey there! I used to follow you when you had your raw vegan channel! I just started getting into running and I will be running my first half marathon this coming weekend! Good to see that your running channel is still going strong! Much love!!
Hey! Good luck with your first half marathon! I'm running my second marathon on the 16th (same weekend?). Let's go!
YEP!! Same day! *Woohoo!!* But I'm doing a night run through the Florida swamp! 😅@@LoneEndurance
This is such a good and easy to understand advices and I just had my first run after a long run break. I needed to take to more seriously and recover and thanks for the awesome video and new subscriber here! 🙏😃
Greetings from Denmark 🇩🇰
~ Gaaba.
Thank you, glad you liked it!
Looking good with this new style. Nice beard
Great info! Also love your points about Veganism 🙏🏻
Glad you liked it :)
Hi there. You look great! Thanks for these tips. I was always told to concentrate on protein after a run, but the way you explained it, makes a lot of sense. Will do this for now on. Peace.
Thank you! Glad the video resonated with you :)
Today was my first day at running i will try to follow ur rules
Great! Remember to build up slowly and take your time. Think in terms of months and years, not days and weeks!
@@LoneEndurance after 3 days body is painful how many days muscle will take to adjust
great video, thankyou :)
While i agree that we need to rehydrate however many new runner just gulping gallons of water/electrolyte which is wrong. You gotta take it slow. few sip at time and breath. If you cant do it, take only a bit of water and stretch out/shower or do something else. Our body is 70% water. Losing few pounds of water is not a problem. Let the body adjust to the condition. rehydrate over a few hours.
I don't see an issue with drinking a liter at once right after a run to be honest. There's no benefit to waiting. Personally I find it tedious to "work on hydrating" for hours on end. I like to get it overwith quickly. That said, I will probably only replace about 60-90% of my water losses immediately after a run, and then drink again a few hours later to make up the difference.
Nice hair man
Great video..is it better protein or amino acid (and which in case?eaa ?bcaa?
The hydration first tip really helped me! I love ricecakes with avocado and nutritional yeast is that good after long run ? Also have a protein shake with it.
Glad it helped! That sounds decent enough, but you would have to eat a LOT of rice cakes to actually get enough carbohydrates in so perhaps go really heavy on the rice cakes and light on the avocado, or add in a couple of bananas in your protein shake and make it into a smoothie together with your rice cakes/avocaco?
@Bright Light which protein shake do you use?
Better juices
Ima start telling people my scale is for salt too, thanks 👍😀
😂
You look better 😉
I’ve been digging the Vega protein powder line also I make a energy bar with cherries dates banana almonds flax pink salt cinnamon walnuts oats coconut oil that I usually dehydrate but now just leave the bowl of mash in the fridge and eat it by the spoonful. Lol
A tad high in fat/nuts for my preference but I bet it's tasty! Thanks for sharing!
Lone Endurance yeah. I could tone the nuts down a bit in batches but I’ve been doing a lot of 10mile distance runs lately and am hungrier after.
Am I the only one whi craves chocolate for days after a marathon
It's not uncommon to be in a caloric deficit for a couple of days after a marathon, and therefore be extra hungry for calorie dense foods - like chocolate :=)
Can you please explain why you believe eating meat is unethical?
Simple: Enslaving and killing sentient beings and causing them trememndous amounts of suffering just for the sake of taste pleasure. In the past, where eating animals products were a necessity to survive due to lack of appropriate foods to eat, it would be a different story. But today, there's no NEED to eat animal products, and the scientific evidence is clear on the fact that we can thrive on plant based diets. So to exploit these animals for the sake of our pleasure, seems unethical to me.
@@LoneEndurance There are more ethical egg and meat sources than factory farms, though. We can argue about the proportion of meat to plants and potential genetic differences due to geographical location, but we can't ignore that all human bodies evolved to rely on some degree of animal protein.
Hello, thank you for the video. My problem is that I run in the morning before I do anything else, so just say I get up at 9, then I run and I need to eat a snack 2 hours later. My proper meal, lunch, isn't a problem, it's trying to reach lunch on a small post-run snack such as legumes or eggs. From what I've understood, a snack should only be 200 calories, but these 200 calories of legumes/eggs after running just leave me in an unconcentrated state whilst waiting for lunch, so really I can't really be productive before lunch. Then you may suggest I don't run in the morning :D Haha well I need to run in order to wake up, I just can't get in the mood to do ANYTHING or even think straight if I don't run as soon as I wake up and I am certain of this because I've been running in the morning daily for over 10 years. A few times i did try and postpone it until early evening but they were some of the most unproductive days of my life, feeling brain fogged all day and just slow and moving around like I was wilted. It's a big problem for me...I even tried eating my snack first then eating breakfast after running but I felt WORSE doing this, like my brain couldn't function at all even though I'd just consumed about 400 calories. I've though of increasing the calories intake of the post-run snack to 300/400 calories but I'm worried it will cause weight gain! aaaaaaaah.
Hey! I would definitely recommend eating an actual breakfast after your run. Your problem seems to be that A) a snack is not enough to keep you 'till lunch and B) you're not getting enough carbohydrate in. Ditch the eggs and get in a high carb breakfast of oatmeal, bread, fruit, cereal etc. or something along those lines. Having at least three meals a day is key to being productive at work and maintaining health and fitness. I wouldn't worry about weight gain. In fact, I would be more worried about that the way things are now, as skipping breakfast will likely make you get stronger cravings later in the day.
@@LoneEndurance Hello, thanks for reply, I eat breakfast before I run, it's usually weetabix with milk and half apple or slice of toast with peanut butter and banana slices. So are you saying I should eat this after running instead? As I wrote before, I did already try doing it this way, eating the snack before and eating the breakfast after but I felt dizzy and unconcentrated when trying to concentrate (after the breakfast)...
Weight gain would be due to eating breakfast before running and eating it after as well (so cereal before running, which I'm already doing and have been my whole life) then eating more cereal after running. I don't ever skip breakfast, I only did when I tried to reverse the routine (snack before then cereal after).
I eat three meals a day with two snacks. One snack after running one snack between lunch and dinner.
That's two meals (lunch and dinner) and two snacks. Wasn't the whole point that you didn't eat breakfast?
Within the first 30 mins after a 10mi run: full fat strawberry milk, fruit juice, two sunny side up eggs and toast. Breakfast all day errday.
But I've noticed for a longer run, or anything above 10mi I just lose appetite. I just remain thirsty for like the next 3 hours but it's a chore to get the calories in immediately post long-run. Any advice?
Everyones different I guess. Personally I've never lost apetite after even the hardest races. But it's normal to lose apetite after exercise, especially if it was particularly long or stressful. Are you keeping the intensity low?
My recommendation would be to hydrate during the run, and immediately after, and then just force yourself to eat - but keep it easily digestible and high carb. So maybe not the eggs for example, but rather more fruit, bread, oats, rice, pasta, potatoes etc. Alternatively a smoothie based on bananas, with some extra protein powder perhaps? Easy to get down. I guess you just have to experiment :)
Great video thanks. I find I am v physically fatigued 24 hours after my 5k run. Could this be due to eating inadequate calories after the run? Thanks again man.
If by 5K you mean after a race, then it's totally normal to be fatigued for days! If you mean an easy run, then I'm thinking that first of all - make sure your easy run is truly EASY and not always in the moderate domain. Secondly, yes inadequate calories, hydration and salt might be something to look into. Weigh yourself before and after the run (naked) to gauge hydration needs. Then again, it's OK to be fatigued the day after a run, especially if that run was at the high end of what you're used to!
Feel free to contact me for a consultation (on Skype) if you want to dive deeper into this!
Which protein sir? Can you suggest me one which is available in india?
I use pea protein isolate. You can rely on beans and lentils though.
What about glucose D, can I replace it with water ???
glucose D? What do you mean?
Why do you add a little bit of olive oil to your smoothie post workout?
It's probably completely unneccesary but trying to mimick the nutrition profile of most tropical fruits - which is our optimal and most natural foods as tropical primates - increasing the fat content a tiny bit makes the bananas closer to things like jackfruit, mango, papaya, durian etc. Basically just wanted to increase my fat intake a little bit, from a clean and healthy raw source, so olive oil seemed good.
@@LoneEndurance very interesting idea! 😊
Also, I soaked overnight chia seeds and ground up in the blender and added to our morning juice! Not sure how good chia is but did it!
I have the same scale but not for salt...
🤣
Its it okay to beka for supper after a running
What do you mean?
Loving this new approach man. Tha is for the information 🙏
Thank you for taking the time to make this video. Very helpful.
Glad it was helpful!
Question 2 energy drinks are really necessary or just choice
It really depends on the distance you're doing. If you're out for long runs then it's probably beneficial, and if you're racing for longer than 30 minutes then it's definitely beneficial to your performance.
Sir I'm training for police mile race 6 minutes time is enough. My question 1 is can I do intermittent fasting which I have adapted very well.
I do not generally recommend intermittent fasting for endurance athletes. If you're talking about a 12 - 14 hour fast then that's fine, possibly even optimal - allowing for a good long sleep in that period. If you're talking about 16 hours+ of fasting, or one meal a day, then I would not recommend it for athletic performance no.
I do not generally recommend intermittent fasting for endurance athletes. If you're talking about a 12 - 14 hour fast then that's fine, possibly even optimal - allowing for a good long sleep in that period. If you're talking about 16 hours+ of fasting, or one meal a day, then I would not recommend it for athletic performance no.
Thank you sir
WingStop isn't the best post run meal
Sugar ? nooo
Looking fit
There’s a reason we are the BEST long distance runners on the planet it’s because we survived by chasing down our prey (animals) and we are designed to eat meat (look at our teeth)
Although the persistance hunting theory is probably right when it comes to us surviving through hunting (and gathering) when challenged with a changing environment and as we moved away (geographically) from our biological niche as forest frugivores - that doesn't mean we have adapted biologically to eating meat. We are still tropical frugivores by anatomy and physiology. We can of course eat meat if we want to, but there are probably some negative consequenses to it.
You say "look at our teeth". Humans have teeth that resemble plant eaters, not carnivores. Our "canine teet" are by no means able to rip through raw skin. No way. We have teeth that are clearly optimal for plant consumption.
Also - the best distance runners on earth are generally eating predominately plants. Look at the Kenyans for example. Yes they do eat some meat, but mostly plant foods actually.
Anyways, I'm sure you'll disagree with me, and that's fine. Thanks for sharing your perspective though!
:)
look at a lions teeth, there for meat mate
Post rub you should try a smoothie of raw milk raw eggs raw honey and some raw cream
Raw eggs is not recommended.
I liked your “sweet true living” way much more.
Did you eat some eggs cuz you look better
Nope!
You lost me at not eating meat lol
I have steak, salmon, rice and beetroot after my runs...so I know where you are coming from
Exactly, lost credibility when he said that. Video needs to be changed to “what I eat after a workout”