High mileage runners: What is your typical diet like?

Chipotle

False:

Bioavailability of macro and micronutrients varies immensely between different sources, both plant and animal. What is absorbed by an individual is a whole other kettle of fish.

The thing with nutrition as a science is that much of the so-called "common knowledge" floating around is pure dogma, based on outdated research and a certain degree of guesswork. This is because the human body is highly complex and variable, and it very difficult to ascertain many answers in an ethical, scientifically legitimate fashion.

For example, one major controversy in food labeling is whether or not calories from fiber should be included in the overall calorie count. This sounds like a pretty basic problem. It's not. Fiber contains energy in its chemical bonds, but humans cannot digest it. However, due to other processes it's involved in, it indirectly contributes to calorie uptake. In the US, products must count fiber in their calorie count, but in many other countries no such legislation exists because of the murky nature of the issue.

If nutrition experts can't even figure out what to do about this fundamental issue, how do you expect to be so certain about more the subtle differences between vegetable and animal protein sources?

I feel like I should reiterate that I am not against vegetarian/vegan diets in athletes. I am however against militant vegetarians peddling nutrition facts looser than Suzy Favor Hamilton's grasp on her sponsors.

Understand 1 thing. I am not biased. I gave up food that I loved to eat, because I believed that it would be better for me, the planet and the environment, and the results were amazing. You on the other hand LOVE eating meat. So I understand that you are trying to defend foods that you enjoy eating, so you can't feel bad about eating them.

As far as disease goes, vegans will not have heart attacks, have a SIGNIFICANTLY lower rate of prostate cancer, Large Bowel Cancer, Liver cancer, and women will have a significantly lower rate of Breast Cancer. The research is there. One of the largest nutritional studies ever done was based on this subject, just be sure you don't deny it BECAUSE you enjoy eating unhealthy foods. Whether or not you admit it, it's true, you are biased.

Honestly, if longevity of life were my sole goal in life, then I would agree with Mr. Vegan over here. That said, I'd rather go through life not looking like a twink.

I like being able to lift heavy things off the ground, and I like the way that being a bigger, stronger guy affects the way that others interact with me.

I've been a high-mileage twink in the past (was 5'10", 135lbs running a sub-3 marathon), and I can now definitely say that I live a much happier life now that I'm just over 200lbs after a few years of lifting hard and eating plenty.

If it means that I lose a year or two from my end of life period, that's fine. Frankly, I've seen people when they get that old, and it's not pretty. Especially for the older people who did not do some form of resistance exercise throughout life.

"Vegans will not have heart attacks, have a significantly lower rate of prostate cancer, large bowel cancer, liver cancer, and women will have a significantly lower rate of breast cancer"

The research is probably based off of fat asses around the US. Not people that exercise and are fit/healthy. If there is a study that takes active/fit people that consume animal products and compares them with active/fit people that are vegan then let me know. I would be interested in the results of such a study. But what happens is people like you read the facts about what animal products do to people that are inactive and you change your world view and say "ANIMAL PRODUCTS ARE BAD" when in fact that may not be the total truth. Animal products are bad if consumed in high quantities along with an inactive lifestyle.

I appreciate the questioning. Also, although I do not believe that animal products will help your diet, I'm certainly not saying that some will kill you. Think of animal products as being like a salad dressing. Healthier countries, like japan and other asian countries, consume meat in small portions that is spread throughout a primarily plant based meal. Americans just drink the salad dressing. You should not make a beverage out of salad dressing, and you should not make a meal out of meat. As far as the studies go, the China Study was certainly one of the largest most time consuming studies on nutrition ever. It compared the lifestyles of people living in rural chinese villages and compared the disease rates that the people got. All were chinese, so all had similar genetics. It's quite a comprehensive study. You should check it out. To bring a more specific study into questioning, about cancer, lab rat studies were the most convincing. One study gave one group of rats a low dose of the carcinogen aflatoxin, the second received a high dose. As expected, the ones with the high dose got significantly more liver cancer. The interesting study brought into question the macronutrient protein. Each group of rats received the same amount of aflatoxin, except one of them got a diet with 20% calories from protein (casein was the protein) the other got only 5% calories from protein. It surprised people to know that the rats that got the high protein diet got several times more liver cancer than the rats with the low dose. Liver cancer was practically NONEXISTENT in the low protein rats. Now going back to the original ATHLETIC purpose of this thread, a study was done with 2 groups of rats. One group that was being fed a higher fat, higher protein diet, and the other with a very low fat, low protein, high carbohydrate diet and believe it or not, rats with the high carb diet exercised significantly more!!!!!!

mitchellmac2 wrote:

Understand 1 thing. I am not biased. I gave up food that I loved to eat, because I believed that it would be better for me, the planet and the environment, and the results were amazing. You on the other hand LOVE eating meat. So I understand that you are trying to defend foods that you enjoy eating, so you can't feel bad about eating them.

As far as disease goes, vegans will not have heart attacks, have a SIGNIFICANTLY lower rate of prostate cancer, Large Bowel Cancer, Liver cancer, and women will have a significantly lower rate of Breast Cancer. The research is there. One of the largest nutritional studies ever done was based on this subject, just be sure you don't deny it BECAUSE you enjoy eating unhealthy foods. Whether or not you admit it, it's true, you are biased.

Can't wait for references to these study's you mention.

You do realize there are more diseases than the few you mentioned here? Your original post regarding disease sure made it sound like you refered to all diseases. Secondly genetics play a large part in disease. I've personally known one individual who has had multiple heart attacks as a vegan. If that was caused by eating habits earlier in life, who knows, but the vegan diet did not protect him later in life. He had a very long family history of heart disease.

We are both free to believe what we want. But sensationalist comments without proof makes your claims sound very...untrue.

I like fish sticks--how 'bout you?

I've always dreamed of getting Otterpops for my race breaks.

This thread is a good reminder. I forgot to eat. Be back.

On page 140 Frank Shorter says nutrition is only 5% of the total running equation. Intervals are 30%.

female runner wrote:

I think being well rounded is the way to go.

I'm sure you do, chub chub.

idiot party of 1 went out to get food. She came back with nothing. The 4 restaurants I dropped by should've guessed that i was coming;)What do they think this is, a holiday?

Take a look at my previous post. I did reference the studies. If you would like to read the entire scientific career of Colin Campbell, a scientist, who was born on a dairy farm and grew up to specialize in the effect of nutrition on disease. Then please read the China study.

mitchellmac2 wrote:

Now going back to the original ATHLETIC purpose of this thread, a study was done with 2 groups of rats. One group that was being fed a higher fat, higher protein diet, and the other with a very low fat, low protein, high carbohydrate diet and believe it or not, rats with the high carb diet exercised significantly more!!!!!!

Were these endurance rats, weightlifting rats or crossfit rats?

I know it's a bit methodical but it works for me:

male:46

weight 143lbs

bodyfat 7.6%

height 6'0'

I typically base my daily caloric intake on the following formula i created:

i start with my BMR*1.2 + mpw* cal per mile/7days per week)

So for me:

1588 is my caloric intake based on BMR

I run 70 mpw

And i burn about 85 cal per mile

Formula results that i should eat about 2750 calories per day

I then do 65% cards, 15% protein and 20% fat

I try not to eat any processed foods so i'ts a lot of steel cut oats, peanut butter,, fresh pasta, tons of fruits and vegetables. I eat chicken and fish. Minimal red meat (mostly because of my stomach). Lots of water.

I am generally along the lines of this guy.

44 yo (for 2 more days)

5' 8'

147

single digit body fat percentage (hasn't been tested in a while and last test was with calipers, but that seemed about right based on the eyeball test)

Run 70-75 mpw on average during marathon training, with peaks of 80-90 mps

Typically consume between 2700 and 3200 calories per day. Usually in the 50/30/20 carbs/protein/fat range.

Typical day looks something like:

200-250 calories for breakfast: Greek yogurt and cheese stick

80 calories for midmorning snack: dark chocolate.

600-800 calories for lunch: sandwich, soup, semi-sweetened iced tea or water; sometimes chips of fries.

400-600 calories in afternoon snacks: fresh berries, dark chocolate, pretzels, semi-sweetened iced tea.

800-1000 calorie dinners: 8 or more ounces of lean meat (350 calories or so); 1-2 cups of carbs (potatoes, whole grains, pasta - 200-400 calories); steamed or roasted vegetables.

200-600 calories in nightly snacks: air popped popcorn with some butter; fresh fruit; dark chocolate; occasionally ice cream or chips.

That's when I am heating healthy. I am very much okay with mixing in fried chicken wings and fries one afternoon per weekend, and I usually eat pizza every Friday night. Also mix in beer on weekends most weekends. Generally, I tend to not be so conscientious on weekends.

140 mpw

i only eat ugali

Idontevenknow wrote:

female runner wrote:

I think being well rounded is the way to go.

I'm sure you do, chub chub.

She was quite sensible actually, so most certainly no need to be a jerk..

On the other hand i have no problem to see a jacktard like yourself develop a beer belly when you turn 40 and live a miserable life ever after....