Скачать или смотреть Full Day of Eating as a Pro Runner – 120+ Mile Weeks & Double threshold training! (5000 calories)

Full Day of Eating as a Pro Runner – 120+ Mile Weeks & Double threshold training! (5000 calories)

My full day of eating as a pro runner hitting 120 plus mile weeks with double threshold training and a 5000 calorie diet. Watch a complete breakdown of elite endurance nutrition including; pre workout fuel, mid run carbs, post run recovery, high protein lunches, electrolyte hydration and performance supplements. This video shows what a competitive long distance runner eats in a day for energy, glycogen replenishment, muscle repair and consistent high mileage training.

If you are training for a marathon, half marathon, 10K or ultra distance and want to learn how to fuel like a pro, this covers breakfast ideas race day fuelling strategies, high carb snacks, caffeine timing, hydration targets and recovery meals. Perfect for runners looking for high mileage nutrition tips carb loading advice, daily macros, endurance athlete meal ideas and optimal post workout food choices.

I'm always looking for advice on how to optimise runners nutrition so please let me know!

Breakfast:130mg of caffeine
1323ml water
Nomio shot - 27cals, 6.7g carbs, 0.3g protein
Mushroom complex - 8cals, 1.9g carbsmilk in coffee/porridge - 50cals, 4.8g carbs, 3.6g protein
Porridge oats - 489cals, 80.8g carbs, 14.9g protein
Honey - 51cals, 12.8g carbs,

After breakfast:
130mg of caffeine
860ml water
Banana - 105cals, 27g carbs, 1.3g protein

Session:588ml waterCarb mix - 114cals, 29g carbs,
1 gel - 120cals, 30g carbs
Jaffa cakes - 140cals, 27g carbs, 1.2g proteinLunch 1:750ml waterPeri Peri chicken - 565cals, 57.7g carbs, 46.2g protein
Lunch 2:750ml water
Butter chicken - 595cals, 55g carbs, 38g Protein

Pre session:130mg caffeine
948ml water
Milk with coffee - 10cals, 1g carbs, 0.7g protein
Bagel - 245cals, 46g carbs, 8g protein
Energy chew - 95cals, 23g carbs,
Beta alanine, fish oil

Session/post session:
963ml water
Carb mix - 114cals, 29g carbs
Wafer - 197cals, 13g carbs, 15g protein
Pre dinner: some crisps - 49cals, 6.1g of carbs, 0.6g protein
215ml Juice - 100cals, 25g carbs, 0.6g protein

Dinner:
375ml waterFajitas - 1237cals, 103g carbs, 117.5g protein

Post dinner:
375ml water -Hot chocolate - 241cals, 37g carbs, 9g protein