Correct diet for running

The Answer, my friend, can be found in a large jar of Dill Pickles.

vegetarianrunner wrote:

hey Sage, im also HCLF follower and vegetarian (I do not eat any animal protein at all)

No animal protein at all? So you’re a vegan then?

I would just worry about the mileage for now. Once you get an equilibrium with that add in some quality. If you still need something else at that point mess with the diet. You will get a reaction each time you change stimulus so don't do it all at once. If you have to manipulate carbs lower them later in the day, after your workouts. Keep them up before your run or the night before a morning run to allow you to run well.

gregtucker wrote:

Sugars from fruit are natural, as opposed to refined sugars found in sweets/junk food.

Your body doesn't care. Natural vs processed sugar doesn't matter as much as the amount of simple sugars you take in. Eating any fruit in the middle of winter is unnatural. Eating fruit does provide a fair amount of fiber over drinking fruit juice, but it's still a lot of sugar either way. Keep fruit intake to a minimum and eliminate drinking fruit juice altogether. Stay away from most yogurt, that stuff is loaded with sugar. Stick to complex carbs. Yams are great. Eggs are the best source of cheap, bioavailable protein. Cut out beer if you can.

TRUTH !!!

gregtucker wrote:

HM guy wrote:

Thanks everyone. I have heard conflicting opinions about fruit - is it good for you? The sugar content is obviously high. I eat like 5-6 pieces a day but never really eat chocolates or other such stuff - but at that point is it essentially just doing the same thing?

Sugars from fruit are natural, as opposed to refined sugars found in sweets/junk food.

And they are not that high in sugar. Nobody got fat eating oranges

derp wrote:

gregtucker wrote:

Sugars from fruit are natural, as opposed to refined sugars found in sweets/junk food.

Your body doesn't care. Natural vs processed sugar doesn't matter as much as the amount of simple sugars you take in. Eating any fruit in the middle of winter is unnatural. Eating fruit does provide a fair amount of fiber over drinking fruit juice, but it's still a lot of sugar either way. Keep fruit intake to a minimum and eliminate drinking fruit juice altogether. Stay away from most yogurt, that stuff is loaded with sugar. Stick to complex carbs. Yams are great. Eggs are the best source of cheap, bioavailable protein. Cut out beer if you can.

Oh, brother!

You say your body doesn't care whether you get sugar from a candy bar or fresh fruit, but it does care which month of the year you eat it? Really?!

You say to stick to Yams. Do you understand that Yams are just about non-existent in the U.S.? Sweet Potatoes are what are in the U.S., and are colloquially called Yams, but they are technically Sweet Potatoes. And as such, they have about as much sugar as the fruit you seem to detest. I used an orange as a point of comparison and sugar content of each is about 7 grams.

Most importantly, i think your advice is not supported. Fruits, like vegetables, contain an abundance of beneficial nutrients, phytonutrients, and health benefits. Mainstream dietary recommendations are to include several servings in your diet every day.

And yogurts can be a very healthy food as well, and if sugar is an issue, there are some unsweetened varieties. Greek yogurts are particularly beneficial.

vegetarianrunner wrote:

hey Sage, im also HCLF follower and vegetarian (I do not eat any animal protein at all)

the problem i have is relatively low ferritin (30) and hgb (144) with hct 43% and struggling to up it though i supplement myself with iron, c vit. daily

how do you get yours up - i remember from your posts you were around 70, 150+ and 50%?

I'm not Sage, but am a Registered Dietitian Nutritionist.

As a runner, you need to be taking a weekly B12 supplement of 5000mcg, minimum. Also, including more beans, soy milk, and overall calories will raise blood volume. Beans have lots of iron, soy milk has lots of calcium, and calories help your body produce more red blood cells.

For running technique, you should land on the forefoot and not your heel so you are not destroying nearly as many red blood cells when striking the ground.

I've been running for 40 yrs (late 50s) and have been a heel striker all those years with no problems. It's my natural strike and people shouldn't be messing with their running technique if nothing is broken, so to speak. I've seen too many natural heel strikers over the years try to change to forefoot running only to get injured and then end up frustrated with some quitting running altogether.

Foods (organic) high in iron & B-12 are always good to maintain healthy red blood cells. But I don't think people need to supplement unless there's a deficiency in their diet or their Hct is below normal range. I get a CBC every 2 yrs and my Hct has been in the same range (44 - 46) for the last 30 yrs.

If you're going to be running on "Pure Hate" them you should follow these guidelines:

1. High percentage of your diet should be consumed in the car driving very fast.

2. Fast food is king. Better if it is served by angry teenagers or poorly spoken illegal immigrants who occasionally wouldn't think twice about hokking up a loogey in your chalupa.

3. Eating animals that are raised in the worst possible conditions will make you meaner and faster.

4. Foods containing plenty of refined sugar, unpronounceable chemicals, and artificial

substances are good for your mental state. Think Twinkies!

5. White bread with plenty of preservatives to keep you fresh.

6. Overpriced snacks bought from vending machines will make you angry.

7. Non-kosher hot dogs with uncertain meat content and little nutritional value.

8. Plenty of soft drinks, energy drinks, and other carbonated concoctions that will make you feeling hopped-up, stressed-out, and sleep deprived.

9. Jelly beans are the only legumes you should consume.

10. Stay clear of anything that will lower your T-levels including soy products and ugly women.

M.A.G.A

derp wrote:Stay away from most yogurt, that stuff is loaded with sugar. Stick to complex carbs. Yams are great. Eggs are the best source of cheap, bioavailable protein. Cut out beer if you can.

Disagree. Yoghurt is awesome and does not have much sugar. The same as any whole milk product:

I love yams and eat them when I'm in the south Pacific, but I have never been able to find them in the US. And I've tried.

Eggs are also awesome. Whey protein is almost as cheap as eggs and doesn't have the fat that whole eggs have (not that there's anything wrong with the fat in egg yolks) if you're watching calories. Here's some numbers on protein for stuff I bought (based on actual prices I paid, your shopping may vary):

cal/gram protein cents/gram protein

Isopure whey 4.2 3.5

Skim milk 10.3 2.6

whole egg 11.7 2.6

egg white 4.7 4.6

greek yoghurt 5 8.7

ff cott cheese 6.4 18.1

almond milk 40 54.3

chick brst 4.8

steelcut oats 30

A special diet is useful not only for athletes, but also for people who want to be healthy and cheerful. Personally, I started eating more prebiotic foods from the list https://tonusjournal.com/health/prebiotic-foods/ and it gave an amazing result in a month. My stomach problems disappeared, I lost weight, my skin became cleaner and I became very cheerful.

Little carbs can take you a long way...the idea is to eat something approx 20-30 mins prior to release energy in a sustained fashion while you are cardio-busy. Try a banana and/or a mashed potato sandwich. They keep me good for a few kms. https://verv.com/can-cucumber-diet-really-help-you-lose-weight/