What to eat while distance training for a marathon?

[kaylene]

I am training for a marathon--I am doing 3-4 miles at a time according to my mileage build up schedule--but can't really find out information on what to eat when I get to the long distances--everything I'm finding says "complex carbs" and to have "sports drinks".....what are the raw equivilents? What does someone bring on a long run to drink--I am thinking Larabars are good, but are you making smoothies to drink or what?! Any tips would be greatly appreciated--I start the long distances kind of soon....

Thanks!

Kaylene

[Revvell]

I would suggest that you listen to my interview with runner and tower racer Tim Van Orden here: http://rawfood.revvell.com/.

And, check out his website here: http://runningraw.com/

Revvell

[jeanneroth]

I am training for a marathon--I am doing 3-4 miles at a time according to my mileage build up schedule--but can't really find out information on what to eat when I get to the long distances--everything I'm finding says "complex carbs" and to have "sports drinks".....what are the raw equivilents? What does someone bring on a long run to drink--I am thinking Larabars are good, but are you making smoothies to drink or what?! Any tips would be greatly appreciated--I start the long distances kind of soon....

Thanks!

Kaylene

I second listening to Tim Van orden on Revells podcasts. he also consults for a "donation." his web site is www.runningraw.com

I have done 6 marathons and 3 Ironman races. This is the first time I will do it raw. I am training for an Ironman in July so I am in the same boat of expirmenting with my diet and my training. the important thing is to eat after your runs to recover. Brendan Brazier has a GREAT recovery drink that I love! Its so simple!

4 dates (or figs, its aout 1/2 cup)
Juice of 1/2 lemon and zest (zest is for flavor, i leave it out)
2 cups water
1 tablespoon Hemp protein
1 teaspoon hemp oil (I use hemp seeds so I combine the protein and the oil)
2 Tabespoons agave nectar
1 teaspoon ground Dulse flakes (I use some himalyan salt)

Buzz it up in your vitamix. this is 1 serving, so now, you might drink 1/2 of it after your 3-4 mile runs and when your runs get longer drink the entire amount. It stores in the fridge well for 2-3 days.

another great pre/post workout food is "Ants on a log" or "Ants in a canoe"
celery, raisins, almond butter

Remember to have a banana or something about 1 hour before your runs. Larabars are great! I love them before or after a workout!

Coconut water from young thai coconuts is an amazing electrolyte sports drink. check out this book: Thrive Diet. Its written by a pro athlete who is raw. www.brendanbrazier.com This book isn;t 100% raw, but he has options in his recipes if you want to do 100% raw.

[kaylene]

Thank you both for your suggestions--I do love Larabars and LOVE to run with coconut water in my water bottle..I will check out the book--and the interviews were great--I have downloaded all of them and am listening to them.

Thanks!

jeanneroth--Keep me posted on your progress. My marathon isn't until October, so I expect to find out what things really work for me, since I'll have so much time. Good Luck!

Kaylene

[nfracer]

coconut water in the water bottle.....interesting and must "tri":D

[HydroRaw]

Right off the bat, I have Brendan Brazier's The Thrive Diet book, which is an excellent book.

I just have a question about the use of hemp, pea and rice protein powders when preparing many of Brendan's recipes. Since the proportions for pea (4 teaspoons) and rice (2 teaspoons) protein powders suggested for smoothie recipes can be found on page 218-219 in his book, I am assuming those proportions are based on one tablespoon of hemp protein powder.

Now if I want to make the enclosed recipe:

Chocolate Blueberry Energy Bars

These nutrient-packed bars are easy to make and offer a convenient way to carry whole food nutrition with you.

1 cup fresh or soaked dates
1/4 cup almonds
1/4 cup blueberries
1/4 cup cocoa powder
1/4 cup ground flaxseed*
1/4 cup hemp protein powder*
1/4 cup unhulled sesame seeds
1 tsp fresh lemon juice
1/2 tsp lemon zest

Sea salt to taste

1/2 cup sprouted or cooked buckwheat (optional)
1/2 cup frozen blueberries

In a food processor, process all ingredients except the buckwheat and frozen blueberries. Knead buckwheat and berries into mixture by hand.

To shape as bars, flatten the mixture on the clean surface with your hands. Place plastic wrap over top; with a rolling pin, roll mixture to desired bar thickness. Cut mixture into bars.

Alternatively, form mixture into a brick; cut as though slicing bread.

Makes approximately 12 50-gram bars.

* For even greater nutrient value, ground flax and hemp protein can be substituted on a 1:1 ratio with Vega Whole Food Smoothie Infusion or, better yet, Vega Whole Food Meal Replacement.

If this recipe calls for 1/4 cup of hemp protein powder, do I multiply the amounts of both pea (4 teaspoons) and rice (2 teaspoons) protein powders by four (4)?

One other question -- is it necessary to use ground flaxseeds in Brendan's recipes if I use a combination of three protein powders (hemp, pea and rice)? This is another confusing part in the discussion about hemp (page 218-219) in his book. For instance, what happens to flaxseeds once all three above-mentioned protein powders are used. Can flaxseeds be entirely omitted?

I hope to hear from you shortly.

Thanks!

[jeanneroth]

Right off the bat, I have Brendan Brazier's The Thrive Diet book, which is an excellent book.

I just have a question about the use of hemp, pea and rice protein powders when preparing many of Brendan's recipes. Since the proportions for pea (4 teaspoons) and rice (2 teaspoons) protein powders suggested for smoothie recipes can be found on page 218-219 in his book, I am assuming those proportions are based on one tablespoon of hemp protein powder.

Now if I want to make the enclosed recipe:

Chocolate Blueberry Energy Bars

These nutrient-packed bars are easy to make and offer a convenient way to carry whole food nutrition with you.

1 cup fresh or soaked dates
1/4 cup almonds
1/4 cup blueberries
1/4 cup cocoa powder
1/4 cup ground flaxseed*
1/4 cup hemp protein powder*
1/4 cup unhulled sesame seeds
1 tsp fresh lemon juice
1/2 tsp lemon zest

Sea salt to taste

1/2 cup sprouted or cooked buckwheat (optional)
1/2 cup frozen blueberries

If this recipes calls for 1/4 cup of hemp protein powder, do I multiply the amounts of both pea (4 teaspoons) and rice (2 teaspoons) protein powders by four (4)?

One other question -- is it necessary to use ground flaxseeds in Brendan's recipes if I use a combination of three protein powders (hemp, pea and rice)? This is another confusing part in the discussion about hemp (page 218-219) in his book. For instance, what happens to flaxseeds once all three above-mentioned protein powders are used. Can flaxseeds be entirely omitted?

I hope to hear from you shortly.

Thanks!

Um, OK, thats a lot in one post! I use hemp seeds since they have the protein and oil in them instead of just the powder.

I don't know if you can substitute rice and pea protein powder for the hemp in all recipes. I think it would be better to ask Brendan this question on his website about the substitutions. I can only ask, Is there a reason you aren;t using hemp protein?

The only other comment I would make about this is to play around with the recipes and see what you get. its cooking (well, its not, its mixing) I have made a lot of substitutions and modifications and the bars still come out great! I am currently eating a batch of the mango coconut energy bars. I have also made the apple cinnamon ones and am working on a batch of the walnut hemp "burgers" which is really more of a pate.

Flaxseeds and protein powders are completely different. I would be more inclined to eliminate flaxseeds if I was using whole hemp seeds, not just the protein powder.

did I help at all? If not keep asking away! :D

[jeanneroth]

Hyrdo- Yes, I have Brendan's book. I re-read the pages you are asking about and understand it this way. If you can add the rice and pea protein, then do so in the amount and ratio Brendan writes about.

4 teaspoon pea protein (10 grams)
2 teaspoons rice protein (5 grams)

Add this to smoothies. That is all he said to add this to. I guess you could add this to the energy bars, but as athletes protein isn't the best thing during excercise, but better for recovery and for regular meals.

Personally, I would only add it to my recover pudding, recovery drinks and smoothies that I eat during the day. Not to the energy bars I take with me on a long ride, or in my sport drinks.

Does this clarify? also, where did you find the rice protein and pea protein? My 2 HF stores dont have it. Thanks!

[HydroRaw]

Hyrdo- Yes, I have Brendan's book. I re-read the pages you are asking about and understand it this way. If you can add the rice and pea protein, then do so in the amount and ratio Brendan writes about.

4 teaspoon pea protein (10 grams)
2 teaspoons rice protein (5 grams)

Add this to smoothies. That is all he said to add this to. I guess you could add this to the energy bars, but as athletes protein isn't the best thing during excercise, but better for recovery and for regular meals.

Personally, I would only add it to my recover pudding, recovery drinks and smoothies that I eat during the day. Not to the energy bars I take with me on a long ride, or in my sport drinks.

Does this clarify? also, where did you find the rice protein and pea protein? My 2 HF stores dont have it. Thanks!

Thank you, jeanneroth, for looking it up!

Now the question is what do we do with the proportions of both pea and rice protein powders if there is a recipe that calls for, let's say, 1/4 cup of hemp protein powder? Should we multiple them by four? Please be reminded that the proportions of those two protein powders listed in his book are for Brendan's smoothies that have 1 tablespoon of hemp protein powder in them.

[HydroRaw]

By the way, jeanneroth, you are right that having additional protein is not ideal during strenuous workouts. However, that energy bar recipe looks great for snacking when I need additional protein after my long runs.

[rawathlete]

I would suggest that you listen to my interview with runner and tower racer Tim Van Orden here: http://rawfood.revvell.com/.

And, check out his website here: http://runningraw.com/

Revvell

This link to the interview doesn't seem to work anymore...

Can anyone link me to this interview, or have a copy they can share somehow?

[Veganforlife]

eat Green Smoothies!!!!!!!!!!!!!!!!!!

try this link:

http://www.revvellations.com/

Look under podcasts...

here you go!
http://rawkinradio.com/

scroll down

[domestic goddess]

Is it always neccessary to use protien powders? I am wondering as I am working my way up to ultra trail running. I don't bother with the extra protien now as I don't feel I need it. I eat what I crave and seem to be ok. My concern will be when I am doing 3+ hours of running at a stretch, and needing to recover from that.