Nutrition

What an Elite Runner Eats: A Week of Boston Marathon Fueling

Wednesday lunch. Photograph: Becky Wade

Becky Wade is an American marathoner with a 2:30:41 PR coaching for the 2019 Boston Marathon. She provided to document every thing she ate throughout the week of March 18–24, 4 weeks out from the race. Right here is the true, unfiltered meals diary of an elite marathoner within the coronary heart of coaching.

As the chums and households of any marathoner can attest, a number of giveaways allow them to know we’re coaching for an additional 26.2: lacking toenails, additional naps, surprising tan strains, compression sock indentations, dialed again socializing, and maybe most of all, insatiable appetites. For the 10–16 weeks that I spend getting ready for every marathon, it looks like if I’m not working, I’m both consuming, cooking, grocery buying, or planning meals to come back. My Boston Marathon build-up, which is able to culminate on April 15, has been no totally different.

“What do you eat?” is without doubt one of the most typical questions I get from different runners. However rattling off my favourite meals (“bananas, peanut butter, rooster, eggs, avocados, bread, yogurt, beef, berries, milk, candy potatoes…”) all the time rings a bit of hole. So to fill within the gaps, I assumed it might be enjoyable to doc and {photograph} every thing that went down the hatch throughout a current heavy week of marathon coaching.

There are not any onerous and quick guidelines on the subject of my diet, however I’ve developed a meals philosophy that appears to work properly for me. I don’t depend energy—I don’t have the psychological power for all these calculations, nor do I believe it’s essential. As a substitute (and it’s possible you’ll hate to listen to this), I actually do take heed to my physique and my cravings, whether or not it’s for a juicy steak, chilly watermelon, slow-scrambled eggs, or my fifth serving of nut butter for the day. Though I do gravitate in direction of most of the identical meals every single day, I attempt to cowl all kinds; the extra pure and colourful, the higher.

I’m all about leftovers, particularly when repurposed. And nothing is off limits, although I’m undoubtedly extra cautious of what and after I eat prematurely of a run (therefore my predictable bagel, banana, and peanut butter pre-workout breakfast). Lastly, I do my finest to eat a gentle stream of energy, by no means going quite a lot of hours with out nibbling on one thing (besides after I’m asleep). However nearly as good as my intentions are, I’ve but to make it although a marathon build-up with out wishing I had a type of t-shirts that absolutely was designed by a distance runner: “I’m sorry for what I stated after I was hungry.”

Beneath is an actual and typical week of marathon coaching meals consumption. The one issues I didn’t document are espresso (1-2 cups per day), orange juice with 1 tablespoon ferrous sulfate with dinner every night time (to maintain my iron ranges up), and the various smaller morsels I munch on whereas getting ready meals or on my well beyond the pantry.

Monday Lunch. Photograph: Becky Wade

Monday, March 18: My lightest working day of the week because it follows an enormous weekend of coaching, with only one straightforward session within the late morning.

  • Breakfast: Oatmeal (½ cup oats cooked in milk, with banana, blackberries, peanut butter, sunflower seeds, vanilla protein powder, cinnamon, ginger, cardamom, nutmeg)
  • Lunch: Bowl of roasted candy potatoes, black beans, corn, chopped kale, feta cheese, fried egg, home made chimichurri (condiment fabricated from cilantro, vinegar, olive oil)
  • Snack: Pineapple, strawberries, clementines, handful of salted cashews
  • Dinner: Beef stir-fry with rice noodles, beef, crimson peppers, carrots, toasted peanuts, recent basil, lime, chili-garlic-soy sauce
  • Snack: Greek yogurt with honey, coconut, pistachios, dried figs, cinnamon

Tuesday breakfast. Photograph: Becky Wade

Tuesday, March 19: One other restoration day damaged up into two classes (longer within the morning, between the 2 breakfasts—roughly an hour after the primary, and a shorter run within the afternoon)

  • Breakfast #1: Cinnamon-raisin English muffin with Kerry Gold butter
  • Breakfast #2: Oatmeal (one half cup oats cooked in milk, with banana, blackberries, peanut butter, sunflower seeds, vanilla protein powder, cinnamon, ginger, cardamom, nutmeg)
  • Lunch: Leftover beef stir-fry; pineapple and strawberries
  • Snack: Clif Bar (chocolate chunk with sea salt)
  • Dinner: Baked rooster breast with black bean-corn-cherry tomato-cilantro salsa; kale salad with candy potatoes, feta, chimichurri
  • Snack: Greek yogurt with honey, coconut, pistachios, dried cherries, cinnamon

Wednesday snack. Photograph: Becky Wade

Wednesday, March 20: My massive mid-week coaching day, with a 2–2.5 hour exercise within the morning and a flush-out within the night.

  • Breakfast: Blueberry bagel with peanut butter, 1 banana, cinnamon, honey
  • Throughout and after exercise: Bottle of Sword Endurance Drink Combine (apple), Luna Protein Bar (mint chocolate chip)
  • Lunch: Entire wheat English muffin with 2-egg scramble (utilizing final night time’s salsa); carrots and chipotle hummus
  • Snack: Greek yogurt with raspberry jam, blackberries, chopped almonds, candied ginger, cinnamon
  • Dinner: Baked rooster breast with quinoa, kale, cranberries, feta, balsamic French dressing
  • Snack: “Chewy oatmeal raisin chocolate chip mega cookie” (recipe from Smitten Kitchen Each Day)

Thursday lunch. Photograph: Becky Wade

Thursday, March 21: Related coaching to Tuesday, a double-session restoration day.

  • Breakfast #1: Plain English muffin with peanut butter
  • Breakfast #2: Oatmeal (½ cup oats cooked in milk, with banana, strawberries, pepitas, vanilla protein powder, cinnamon, ginger, cardamom, nutmeg)
  • Lunch: Entire wheat bagel with ½ mashed avocado and a couple of scrambled eggs
  • Snack: Luna Bar (sea salt caramel)
  • Dinner: Roasted salmon with quinoa and my new favourite brussels sprouts (recipe from Bon Appetit)
  • Snack: Greek yogurt with honey, coconut, pistachios, dried figs

Friday dinner. Photograph: Becky Wade

Friday, March 22: Yet another restoration day with a single run, to tee me up for an enormous load over the weekend.

  • Breakfast #1: Plain English muffin with peanut butter
  • Breakfast #2: Oatmeal (½ cup oats cooked in milk, with banana, blackberries, pepitas, vanilla protein powder, cinnamon, ginger, cardamom, nutmeg)
  • Lunch: Bowl with quinoa, roasted cherry tomatoes, roasted broccoli, avocado slices, cannellini beans, fried egg, feta, Every thing However the Bagel Seasoning (from Dealer Joe’s)
  • Snack: Clif Bar (chocolate chunk with sea salt)
  • Dinner: Noodle bowl with rice noodles, beef, cucumber, lettuce, carrots, onions, peanuts, Sriracha, chili-garlic sauce, basil (at a close-by restaurant)
  • Snack: Greek yogurt with raspberry jam, coconut, pistachios, dried figs

Saturday lunch. Photograph: Becky Wade

Saturday, March 23: My largest exercise of the week, accomplished within the late morning and adopted by a shake-out within the afternoon.

  • Breakfast: Cinnamon-raisin bagel with peanut butter, 1 banana, honey, cinnamon
  • Throughout and after exercise: bottle of Sword Endurance Drink Combine (orange), Luna Bar (sea salt caramel)
  • Lunch: Panini with hummus, turkey, roasted tomatoes, feta
  • Snack: Pineapple, strawberries, handful of salted cashews
  • Dinner: Pasta with grilled rooster, roasted broccoli, lemon zest, olive oil, parmesan
  • Snack: Z bar (oatmeal cookie)

Sunday dinner. Photograph: Becky Wade

Sunday, March 24: Long term day, with a gentle 2–2.5-hour run within the late morning.

  • Breakfast: Cinnamon-raisin bagel with peanut butter, 1 banana, honey, cinnamon
  • Throughout and after run: Bottle of Sword Endurance Drink Combine (ginger), Clif Protein Bar (coconut almond chocolate)
  • Lunch: Panini with guacamole, turkey, feta; guacamole and tortilla chips
  • Snack: Greek yogurt with honey, blackberries, chopped almonds, candied ginger, cinnamon
  • Dinner: Steak with russet potato wedges, roasted brussels sprouts, glass of crimson wine
  • Snack: 2 scoops of Candy Cow ice cream (oatmeal cookie and cookies n’ cream)

Sunday snack. Photograph: Becky Wade

Disclosure: I obtain free product from Clif Bar and Sword, however eat their merchandise virtually each day by alternative.

Becky Wade is the writer of the memoir, Run the World: My 3,500-Mile Journey By way of Operating Cultures Across the Globe (HarperCollins, 2016).

Tags
Show More

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Close
Close