MEAT MATTERS
Mike Ovens, 47, Personal trainer and former Royal Navy Sprinter, with a 400m PB of 47:52, recently ran a marathon in 3:16
“I have personal training clients and circuits throughout the day, from early morning to late at night. I often miss breakfast first thing, but usually manage porridge with flaxseeds, gobi berries, nuts, and manuka honey. I drink lots of water and I keep going on energy drinks and protein bars when I’m short on time. I try to eat a healthy lunch: chicken, salad, bread, and fruit. We often have biscuits/chocolate mid afternoon and coffee. I also snack on scotch eggs, prawn cocktail, and legs of chicken… whatever I can lay my hands on. I crave meat and have to eat a steak a couple of times a month. I don’t have a prescribed regime when it comes to eating. Food is fuel and I eat when I’m hungry. After a race, I like nothing more than a bag of pork scratchings, dry roasted nuts, a Sunday roast and a couple of points of lager!”
Kate says…
“Some of Mike’s food choices are excellent – his breakfast is especially wholesome and packed with antioxidants to keep his immune system strong and sustain him throughout the morning. Mike’s snacks however are high in saturated fat. Perhaps he could replace the pork scratchings, scotch Eggs and biscuits with healthier snacks, such as, wholemeal peanut butter sandwiches, hummus and pitta, nuts and dried fruit or muffins with honey? Mike loves protein – steak, chicken, prawns! That’s absolutely fine – protein is important for Mike’s muscle health and repair, especially if he’s working out in the gym. Mike should balance this with plenty of starchy, complex carbohydrates such as wholegrains and brown rice as well as fruit and vegetables – 15 to 20 percent protein/60 percent carbohydrates – this will give him good endurance and reduce his cravings for sweet or fatty foods.”
HAVE BEER – BUT REHYDRATE FIRST
Andy Shelling, 34, Solicitor, half marathon PB 1:13, still trying to master the 26.2 mile distance!
“When marathon training I take in plenty of wholesome carbs and protein. But I do eat far too many crisps and chocolate buttons! Before training I eat Jordans Crunchy Crisp with strawberries, plus a Quaker Oats bar with golden syrup. I used to eat porridge with chocolate buttons but found it sat heavy in the stomach. After running, I have egg sandwiches at lunch, but my favourite post-workout tea has got to be a big steak with cheddar mash. Before an event I have spaghetti bolognese – I like to stick to a routine. Tuna pasta with a handful of crisps works best for me as a pre-marathon breakfast! Post-marathon it’s 500ml of Science in Sport recovery juice and then straight to a restaurant serving steak and red wine!”
Kate says…
“Andy aims to eat a wholesome diet. His pre-marathon breakfast is excellent as is his favourite recovery meal; mashed potato has a high glycaemic index which will replenish glycogen stores quickly, and steak is packed with protein to repair muscle trauma. There’s a lot of sugar in Andy’s diet, he should save the chocolate buttons for post-run treats. An increase in unrefined carbohydrates (i.e. wholegrains), and plenty of fruit and vegetables, might reduce his sugar cravings. A post-marathon celebratory drink or two is certainly in order for most recreational runners BUT….rehydrate really well before that first beer!”
DON’T CUT OUT THE CARBOHYDRATES
Kibi Wright, 41, four-time half marathon runner with a PB of 1:59; six-time 10k runner with a PB of 54 min
“I run five to six times a week to keep my weight down and fitness up. For breakfast, I usually eat a tablespoon of muesli, natural yogurt and fruit compote, or porridge made with half milk/half water and syrup. Lunch is nuts and fruit. Supper might be soup/salad and pickings off the children’s plate as I’m usually ravenous by then. I aim for no carbohydrates after 10am, except the night before an event when I usually have sausage pasta. I also hydrate well the day before a half-marathon. I rarely have treats – perhaps a Snickers bar but only after a half-marathon. After one half-marathon I cooked lunch for my four children, then took them for a bike ride (while my husband read the Sunday papers!). Never again! Now I celebrate with lunch in a local pizzeria!”
Kate says...
“Incorporating more carbohydrate at breakfast and lunch will help kick-start the metabolism and give Kibi more energy for her running, which in turn will burn more calories. Limiting calories while training can affect energy levels, resulting in less efficient running and fewer calories burnt – it’s a vicious circle! Complex carbohydrates, such as, wholemeal couscous, oats, brown basmati rice, sweet potatoes, beans and pulses are digested slowly and keep you sustained for longer. It’s the creamy or fatty sauces often accompanying these carbohydrates which pile the weight on. Kibi appears to be eating the right foods, just not quite enough of them!”
YOU CAN EAT CHIPS
Liz Yelling, 35, Double Olympian and commonwealth bronze medalist with a marathon PB of 2:28
“A good training diet is incredibly important for me. My body is the tool for my job, so it’s up to me to look after it. Before training I’ll eat porridge, with honey, and linseeds sprinkled on top. Post-workout, I’ll have scrambled eggs on toast. If I’m not at home, then it’s a Lucozade recovery bar and a banana with lots of fluids. The night before an event I stick to a simple dish of pasta or rice with tomato sauce. I eat porridge about four hours before a half-marathon distance or less, but pre-marathon I eat closer to the race or I experience tummy problems. I usually have three to four slices of toast, butter and jam, and some fruit bread or cake. After most races I eat a Lucozade recovery bar, an electrolyte drink, and then a meal as soon as I can. Post-marathon I can’t stomach anything sweet, I just crave chips!”
Kate says...
“Liz knows what she’s doing when it comes to good nutrition. Her success depends on optimum recovery from each session so she can train consistently. Linseeds are a fabulous superfood; anti-inflammatory and packed with antioxidants, omega-3, fibre, protein and vitamin-E. They also promote good digestion, a healthy gut and good bone health. It’s great that Liz ensures she recovers well when away from home – muscles are at their most responsive within the first 15 minutes of a workout so it’s best to act quickly. Many runners crave salty foods after a big race. Don’t worry, listen to your body, a plate of chips can actually do you good. Salt helps to replenish minerals lost through sweat and high G.I. carbohydrate to replenish muscle glycogen as quickly as possible. Liz has had years of experience to perfect her training and racing nutrition. Most of us discover what works best through trial and error!”
Grapefruit Juice On Porridge
Elizabeth McColgan, 45, Former world champion and marathon winner
“As an athlete, I was obsessive about my food. No alcohol, no sauces, no sugary or junk foods, never any chocolate, just wholefoods with no addititves. Pre-training breakfast was always coffee and porridge made with grapefruit juice, raisins and banana. I also ate things like pancakes or fruit bread after my workout. My favourite meal the night before a race was baked potato, cottage cheese and tuna, although before a marathon, I always ate homemade baked rice. My biggest mistake was carboloading before one of my marathons. It made me feel sluggish and heavy-legged, so now I keep to a normal eating pattern whatever distance I am racing.”
Kate says...
“Elizabeth kept to a strict diet to optimise endurance and recovery. Porridge with raisins and banana is a great breakfast, whether training or not; it’s healthy, low fat and will keep you sustained for hours. Grapefruit juice on porridge may seem an odd combo, but grapefruit is anti-inflammatory and an excellent source of vitamin C, fibre and potassium. Good news for coffee lovers too, according to recent studies it can improve athletic performance. Elizabeth has made food work for her sport.”
DON’T DIET AND TRAIN FOR MARATHONS
Charlotte Thompson, 38, Personal trainer. completed five marathons in five days in 2009, finishing with 3:45 at the London Marathon
“When I started running I dieted all the time. What a Charlie! I ended up hitting the wall in a marathon and feeling sluggish for days. Now there’s always flapjacks and home-cooked food in my house! I love coffee and always treat myself to one after a good workout. Pancakes are also great after exercise; in fact my clients work harder if there’s an edible reward like a pancake, flapjack or muffin. After a big run I eat a main meal of low G.I. carbs and vegetables, followed by pudding! In order to extend endurance and start the recovery process early, I’ll drink a High Five 4:1 recovery drink, before or after exercise.”
Kate says...
“Charlotte has learnt about nutrition the hard way! Glycogen depletion can have such a detrimental effect on performance. Carbohydrate is stored in the muscles and liver as glycogen and this needs topping up after every run to prevent our reserves running low. Charlotte has a healthy diet, focussing on slow-burning carbs and plenty of vegetables.”
DRINK ON THE RUN
Vicky Ryan, 31, PE teacher, Five-time marathon runner with a PB of 3:39:52
“I get up early to eat, at least two hours before I run. I like a cup of tea, granola and banana or brown toast with butter and jam – whatever happens to be in the kitchen! I drink at least a pint of water too when I wake up as I’m rubbish at drinking on the move. I have a protein shake as soon as I finish, but I sometimes feel quite sick after a longish run so can’t eat anything solid. The night before an event I stick to pasta with a plain sauce – nothing too spicy. In the morning I eat my normal training breakfast, apart from in Paris where, due to poor planning, I resorted to a pain au chocolat from the local supermarket! Straight after a race I feel quite ill and then the craving for salty carbs (like crisps) sets in. After that it has got to be lots of fruit and salad….and chocolate too, as I’ve felt I’ve earnt it!”
Kate says...
“Well done to Vicky for getting up extra early before her workout. Blood sugar levels are very low after the night’s fast so a good breakfast will re-energise the muscles and kick-start the system. Vicky’s food choices pre and post training/ racing are all excellent. Drinking a shake post exercise is also a good option for Vicky to re-fuel depleted stores. It’s crucial, however, that Vicky practices drinking on the run in training so she can hydrate adequately in races. If she increased her intake of sustaining carbohydrates, she might get her nutrition spot-on!”
KEEP EATING THE GREEN STUFF!
Julia Armstrong, 51, Ex-international runner with a marathon PB of 2:36:31
“I eat a wholefood diet and supplement this with Dr Schulze’s Superfood Plus (green sludge!) which is packed with nutrients. It tastes horrible but mixing with V8 (vegetable juice) makes it palatable. I love coffee, cake and croissants, too. Before training I have coffee and sometimes an energy drink – no food. After training I have a recovery drink and some of my green sludge. The night before an event I eat chicken and chips, and pudding, but the next morning it’s just an endurance recovery drink (I like the protein in it) and a croissant!”
Kate says...
“Julia avoids solid food around her running, with a preference for coffee, energy drinks and her special green sludge. With a marathon PB of 2:36, however, it seems to do the trick, and aged 51, Julia looks fabulous and is running really well. Croissants, biscuits and cakes are packed with saturated fat which can raise cholesterol levels and are best kept as occasional treats. Julia could include more sustaining foods in her diet: wholegrains, brown rice, pulses, nuts and seeds, and plenty of fruit and vegetables (although this might all be in the green sludge!).”