nutrition

Is Porridge the Devil?

Simon (part of the dazNbone Spring 2019 Marathon team) asked me today:

“Porridge for breakfast? Whole oats, skimmed milk and a few raisins microwaved.  Allowed or food of the devil?”

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Simon we believe that porridge is a great choice for breakfast but ultimately dazNbone would recommend that you try and avoid having it every day.

Porridge is a great choice for marathon race-day food and therefore we would definitely recommend that you eat as part of a balanced weekly breakfast. The secret to a great porridge is that you can choose what type of milk to use (dazNbone loves Rude Health Almond Milk) and you can choose all kinds of toppings to inject some super-food power. Try adding some omega3 triggering nuts (walnuts and hazlenuts or some sunflower seeds) . Another gem is Chia Seeds - a good source of omega-3 fatty acids, fiber, antioxidants, iron, and calcium. For the sweet tooth monsters you can go for some sugar alternatives like honey or agave syrup. Don’t forget the Scottish trick to add a little salt.

So if the plan isn’t to eat Porridge every day here are some Breakfast Options:

Eggs:

The best habit you could form is to eat more eggs. Athletes can get a huge amount of value out of eggs - Eggs are rich in amino acids, choline and vitamin D, all of which are essential to healthy muscle growth. Researchers say that eating eggs in the morning can reduce your daily cravings for fatty foods by up to 400 calories, making eggs useful for fat loss efforts too!

Ideally have an omelette once or twice a week because that often encourages a zero bread choice and you can add loads of other good stuff in - cheese - peppers - onions and chilli flakes - always get the morning juices flowing with some spice action. Amazingly there are thousands of different ways to make a killer omelette - love this link to discover who makes the best

dazNbone '#toptip - If you are super crazy then always make more salad in the evenings and put salad with your omelette.

Sourdough Bread Plus:

It's total hipster but Avocado on good toast is a great protein source. Once again look to spice up with pepper and harissa and chilli flakes.

On a marathon race day dazNbone love Banana and peanut butter - Again brilliant protein source. We often read that other runners love to get a sweet&savoury mash-up and many love peanut butter and jam combo. You will often find this supplied at “aid stations” on longer runs. You can find some great sourdough toast recipes in one of our go-to books by the brilliant Anita Bean.

Bircher https://www.theguardian.com/lifeandstyle/wordofmouth/2014/oct/23/how-to-make-perfect-bircher-muesli-recipe

Not sure if you have every tried it but you can get a kilner jar and fill it with some porridge oats and some milk - you add some fruit/nuts and maybe chia seeds and leave in the fridge over night and you have a delicious breakfast ready in the morning. One of the new kids on the run-food block is 33 Shakes - check out their Chia Seed Gel which is getting rave reviews from runners looking for alternatives to gels.

So there you have it Simon - Mix up your breakfasts with these options and you will get leaner and importantly race day ready.

Skipping Breakfast: Fasting is becoming a more popular approach in the sporting world. A new blog post will follow on this but just to say that a great pearl of wisdom is to “eat when you are hungry”. dazNbone have tried this ourselves - wake up in the morning - have some water but only eat if you genuinely feel hunger pains. In a 10 day experiment we didnt feel any hunger pains at all and left out breakfast for all 10 days. More to follow on whether we believe this is a good idea for you marathon runners or not.

As always please leave your helpful/healthy comments

Top 10 Nutritional Tips for Ultramarathons Part 2

This is Part 2 of our Nutrition (Top 10) Tips - Please do share your thoughts and advice below

6. Where's my Salt gone? You'll find an army of runners who will look into your sunken eyes and scream "Have you taken your S-Caps" - what the heck. Well these are basically salt tablets. Common wisdom will have you consume some regular intake of these to balance your electrolyte needs. The chaps at TrailandUltrarunning nail this perfectly in their 5 top mistakes blog post 

Badwater - Hottest Ultramarathon on "this planet  - http://fellrnr.com/wiki/2013_Pacing_Badwater_135

Badwater - Hottest Ultramarathon on "this planet - http://fellrnr.com/wiki/2013_Pacing_Badwater_135

7. Dealing (with) Hot Hot Hot - When it gets hot the brain (gut as well as the one up top) just doesn't say EAT. When you often try and override the brain and your force something down you end up by being sick or you want to be sick or you are just overcome by Nausea. It will happen (it's one of the most common things that you read about is post race blogs for sure). It's worth taking advice from the kings of heat at Badwater . In their University section they advise "Liquid meals are best in extreme conditions, because they are digested quickly and the blood used in the process is able to return to the extremities to help cool the body surface." If you have a great crew then you may want them to be constantly supplying "ice version". So frozen gels and frozen tailwind ice-pops!!!!

8. Remember what happens in the "Drop Bags vs Aid-Stations" Game - In many pro-race times of reflection I often think about all those 'unclaimed' items from the drop bags. Those items that you so lovingly sourced and paid for and that you never get to see or enjoy. Why? Well you typically put stuff in them that when you arrive at the check-point you find that a) you don't want them at that time b) you don't feel like carrying too much and so you just take essentials c) you still have stuff from the last drop bag and the aid-station table has more of those things anyway. I cannot pretend to have a solution here. But just to say maybe its worth putting a few curveballs in your drop bag. Something you just wont find on an aid-station and that only you love - a gherkin - a rice ball/sushi - kiwi fruit/dried mango

9. Don't Fear the Poo - the advice so far has been about food and nutrition and in some way "feel good". What to stick in your mouth that will hopefully keep you on the tracks, reboot you or just plonk some energy in that tank. At the other is your bum. Many runners have experienced the need to "drop" when the furthest from any official toilet. Consequently some runners may be put off from eating too much because they want to avoid this. DaznBone most definitely encourage you to EAT and drink and fuel and PRACTICE having a forest poo. The great piece of news is that doing a "freestyle" poo is actually how your body is designed to do it - using a toilet is another reason why we have gut/bowel issues. So eat - be energised and smile a 'healthy all knowing' smile when you are doing the ultra-poo

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10. Jamie Holmes effect - don't try this at "holmes" kids"!!! Jamie is one of our oldest and dearest friends. He is also a fantastic runner. One important thing to know is that you shouldn't take any run advice from him. Why? Well (leaving the pre-race beer drinking and map-reading failures aside) he loves to break the no.1 rule and our final Top Tip - which is to NEVER try something new in a race. If you are going to use some food/energy drink/gels etc then try and practice with them in similar conditions. When you see all this new food (especially the sugar laden junk) on the aid-stations remember that if you haven't trained with something similar then your are playing ultra-food roulette!

DaznBone Top 10 Nutritional Tips for Ultra Events Part 1

Before we get into our Top 10 tips - that has come from a) a lot of running + eating especially ultras and b) a deep love of asking questions and doing research on nutrition in training and races (plus we've run surveys, are ambassadors for @peakpinole who champion real change in endurance nutrition and coach of course!) - one key admission - Daz eats meat and Bone doesn't.

Why does this matter.

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Well daznbone strives to give you a balanced view. We don't like diets and we are not obsessed about things like weight and food fads/quick fixes because we want what we do and the advice that we share with you (and that you share with others) to be accessible to new runners as well as those who want to compete in long distance races. So you also have the fact that Bone is the science nutrition student - part way through his BANT course - whereas Daz has habitually put nutrition pretty low down his priority list. So no doubt you fit somewhere along this happy spectrum and we can make the advice work x

PIC: Bone getting excited about Melissa Hemsley personally serving up a dish x

Please do leave your thoughts in the comments below. Good healthy feedback on this subject and questions will allow us to add more and more good content to help you with your food and drink + running choices aligned with your goals/races = healthier you - which is what we want to see.

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1. Hydration - Above all else you need to drink water. The science is pretty hot here. On long runs (see point 7 for Heat Tip) you need to drink and we recommend that you have a water + drink fuel approach. Many friends use TailWind but try some others in training like my favourite Maurten - pick what works for you. TT - When it comes to water, remember that the body can only really absorb around 750ml of fluid an hour.

2. Food Zone Portablesfood that you make at home might not 'travel' well (in the SDW 100 this year we trialled some new energy balls - unfortunately the consistency of them meant that when we took them out of our race vest they looked like a turd - tasted ok though!) DaznBone are big fans of real food and so we love trying things we love eating at home and seeing if they work on the run. 

3. Highway to Gel - Gels you either love em or you hate them. What #daznbone will say is that they are a good fit for ease of use and getting the calories. Most races have gels on offer and if there is one thing other runners will have spare if you get desperate is a gel. So its definitely worth trying out all the different brands and varieties before you abandon them. Some have a high caffeine content and these definitely don't suit all. SIS gels are quite inoffensive in our opinon. Tailwind make some interesting flavours like Matcha. Also Maurten are gaining traction and Bone loves em. 

4. Savoury could be your Saviour - There appears to be quite a "low bar" with food choices in the running/ultra world and none more so than what is put out on the 'aid stations'. If you want biscuits and crisps and jelly babies and gels then you will be well served but what if you are (literally)  sick of sugary products. For many what's missing is some useful savoury options. Great choices would be slow-release carbs like salted potatoes, good anti-inflammatory picks like nuts and 

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5. Listen to Dr Bob Hearn - the world of ultra-running as we now know it is really only a few decades old and yet there are still some wise old owls that are worth listening to. One of these is Bob. Bob is a legend in the trade. He's run for Team USA and travelled around the world competing in road and trail ultras. Bob is also super-smart - a tech engineer of the much respect and a real student of running and the key indicators. Bob shares some wisdom: "For the past year, I've trained low-carb high-fat, essentially not eating carbs during training.

This sounds counterintuitive for running long – isn't it all about the carbs? But actually, it's an increasingly popular training regimen these days, followed by many of the top runners. The basic idea is that you train your body to burn fat more efficiently. You can only store about 2,000 calories worth of carbs in your muscles and liver, but you carry essentially unlimited fat reserves. Normally you can't burn this fat fast enough, so the typical ultrarunner will try to take in something like 300 calories per hour in a race. This can get challenging after 50 or so miles, especially if it's hot, and more blood is diverted to the skin for cooling. The stomach and gut can't keep up; nausea is common. But since becoming adapted to this training, having experimented in many races, I've discovered I can get by just fine on 75-100 calories per hour, which I can easily get from just drinking a bit of Coke now and then – a totally minimal load on my digestive system"

Read more from Bob