Do you know Michael Arnstein? He is a ultrarunner who mainly eats fruit. I'm a fan of (minimal) stimulants and processed foods. I mean, peanut butter and fried potatoes are really bad for blood flow, cause the oil enters the blood stream, stickig red blood cells together, clogging arteries and inhibiting oxygen transportation... Also, fruit is much better than complex carbohydrates like a bar, because it digests *a lot* easier, therefore not needig too much blood for digestion which I could imagine to be very beneficial.
@'Freds ol account': With all due respect you need to do more research. What you are saying is based on a very out dated and conventional way of thinking
Great information, Sage!!! I learned a lot of new ideas to try -- I've been really struggling with my energy levels and I think you gave some very useful tips here that I can try out. Thanks so much!
Great stuff, as always, Sage. I enjoy your videos and appreciate you sharing your tips, routines, experiences, etc. Keep 'em coming. Especially like the fact that you down some chips during races. I sometimes grab them, as well, but I'm fortunate to have a bit of an iron gut. Good luck in the Wings for Life Race in Denver. I'll be rooting for you from up in Summit County as I prepare for the HITS Triathlon in Grand Junction in a few weeks...using your "Sage" advice along the way.
Nice video Sage. I love nutrition stuff. For a future training talk, can you touch on tapering? How long before a race do you start cutting back? What types of ways do you prepare nutritionally the week before? Etc... Thanks!
Thanks for tips & insights! Did my first Marathon yesterday and bonked HARD at mile 22. Only had one gel every hour + a scoop of an carb & electrolytes powder. I‘m coming from a bodybuilding background and weigh around 180lbs so that was probably way too little calories for my system 😅 Will definitely use some of your tips and get that sub 4 hour Marathon 🙌🏼
Great suggestions and advice, especially regarding the hydration rate and amount and frequency of carb intake. One big omission you didn't discuss was protein intake during an ultra. If you're primarily relying on carb, potassium, sodium, and you're not ingesting at least five grams of protein per hour, you may bonk after five hours. I've taken to drinking a coconut water (potassium, electrolytes) and water mix with two teaspoons of Muscle Milk (protein) powder per 20 oz flask. Also, I eat a protein bar every 90 minutes while hitting the Gu Gels every 35-45 minutes. Much like what you said, I prefer switching to straight water in the flasks after I've consumed the opening 40-60 ozs of the coconut water/tap water/protein powder mix.
Good vid as usual. You said you don't drink Gatorade because it contains a lot of sugar!? Don't Gels contain a lot of sugar as well? Gatorade has sugar and elecrolytes as well. It's easier and faster to digest since it's a liquid ... So I'm wondering if there is really a difference between your formula and a gatorade. I could be wrong.
Good info and quite helpful. I do distance cycling and follow a similar routine... high carb breakfast and steady food during my rides. One suggestion: get a tripod, bro. :-)
Not a bad video, I think you are the first person I ever heard say that they drink coffee before a race. I have never heard that before. Isn't coffee and infamous dehydrator? I would think tea would be better? But I won't argue, you certainly know what you are doing.
+Mike Andre outdated wisdom labeled caffeine as a dehydrator as you put, however, normal consumption of caffeine, as well as modest ingestion of caffeine show little to know diuretic effect. Atleast thats what the Mayo Clinic as well as the NCBI have adopted as the standard. Food for thought.
In college at the NCAA events is is banned at a certain level (something like 6-8 cups of coffee or several caffeine pills). It is at the Olympic level I believe it is as well at a pretty high concentration. I drink a cup or two every morning as part of my routine and then take maybe a coke of soda during a race. Over 6-8 hours that is maybe about 300mg with lots of food mixed in. That amount I'm sure is legal (I would never take the caffeine pills).@Thiago, there actually are drug tests at some of these races (I wish there were more). Still, what I'd like to see is out-of-season, surprise tests of all top athletes in the sport. EPO and steriods are more of a legitimate concern!
Caffeine was removed from the Prohibited List in 2004. Its use in sport is not prohibited. Caffeine is part of WADA's Monitoring Program. This program includes substances which are not prohibited in sport, but which WADA monitors in order to detect patterns of misuse in sport. The 2010 and 2011 Monitoring Programs did not reveal global specific patterns of misuse of caffeine in sport, though a significant increase in consumption in the athletic population is observed. > GOOGLE IS YOUR FRIEND ;)
You won't burn fat if you constantly ingest carbs. Try the Keto diet. Best thing I've done for distance racing. Takes some time to adapt but once you are there the benefits are endless!
I'm all about the gels at regular intervals, but what do you do with all the garbage!? Do you have a designated pocket that you don't mind getting gooey to put the wrappers in or do you carry a plastic baggie or what?
how about when a runner is doing intermittent fasting?(with their first taste of food is during lunchtime) what are your recommendations for them before a race?
Whenever I approach around 30 miles I begin to vomit. Or sometimes it happens an hour after my run when I am trying to get water or food down. Any Thoughts on things I can try? I will do blood tests eventually if needs be to diagnose. A friend suggested in maybe a pH imbalance and I can could try limes or maybe something basic when I am approaching that distance.
Would you say there is a maximum on solid food during a marathon? I am about to do my first, but not quite sure how much too eat because during training I never eat.
thanks for this. interesting for a perspective... i'm running my 16th marathon sunday and still can't seem to get the balance between staying well fuelled during marathon distance and not feeling/being sick during the run...
I use to never eat at all during marathons but now I have to. I think in my case it comes with getting older. I eat constantly during Ultras and Regular Marathons now.
Ever tried just sugar water? I've started drinking sugar water during my long runs and it's incredible. I have a marathon in about a month so I'll see how that goes.
hi friend you doing good . I like to run marathon I don't have running partner can you help me marathon work schedule workout program Now I am working In UAE weather also not good
No; I ran plenty of 5ks in highschool; They are pretty quick, so you can survive one without anything, water or gel; Maybe some water if you're spending 40 minutes or more, but definitely no gel.
"you burn fat for the first 20 minutes" wrong, you are fueled by glucose "I used to drink gatorade but I think it has too much sugar" "I take a gel every 20 minutes" riiight
Your on caffine man, get of the drug. Cant understand, you say you eat gels and high carb breakfast but say gatorade have to much sugar. And from what you say you eat for breakfast it dosent even sound like a high carb breakfast, penanutbutter etc. Get of the caffine and carb up man, dont be afraid of sugar! Sugar is whats fuel you, not fat or protein. Love your other tips man!!
HAHA your hilarious, you think you know me and my "type". I am no fucking vegetarian I am a VEGAN! Go HTFU and put up your best 10k and 40k time! Link to Strava or something!
Vertical Addiction hey he runs 2;12 marathon can you??? I agree 811 would be optimal but his diet is working for him so yeah IF he thinks his diet is working then so be it besides I am sure Harley and Freelea methods could work but hey leave the man alone
***** HAHAH Vivian, I was searching for methods of improving my running and found his video, and i like the things he has to say about running. Just because I do not agree whit his nutrition values I do not hate him.
Vertical Addiction mate he would be a monster IF he went full natty brah lol he would go the next level and hang easy with the guy who has the current marathon record but hope he does looking into full plant based diet I think he is vegetarian though so yeah heading in the right direction
Thank you for actually giving real tips unlike some other ultra runners who feel they need to guard their diets like its hidden treasure.
It's kind of cool hearing a pro like yourself getting nerves before a race. It makes me feel better about my lack of sleep for sure :)
Kinda late to the conversation; same thing here, the night before a big race, my sleep is just non-existent
I saw a huge billboard of you at the Boston marathon expo. Good to see things are going well with sponsorship, congrats!!
hey thanks for the support! hope Boston went great for you!
Have a line of coke just before race drum and bass on loud and your fine
MegaCozzy
Hasn’t failed me to this day!
Nah, methamphetamine injected straight into a bloodvein. WW2 soldiers would use them in pill form, but naaaaahhhhh, you want that full effect
Also, after buying the methamfetamine, running from the cops is a good way to warm up your muscles as well
@Michael Davis Oof
Do you know Michael Arnstein? He is a ultrarunner who mainly eats fruit.
I'm a fan of (minimal) stimulants and processed foods. I mean, peanut butter and fried potatoes are really bad for blood flow, cause the oil enters the blood stream, stickig red blood cells together, clogging arteries and inhibiting oxygen transportation... Also, fruit is much better than complex carbohydrates like a bar, because it digests *a lot* easier, therefore not needig too much blood for digestion which I could imagine to be very beneficial.
banana is the way to go and it has a little protein as needed
@'Freds ol account': With all due respect you need to do more research. What you are saying is based on a very out dated and conventional way of thinking
Thank you for this information, I'm a new runner and grateful that experienced runners sharing advice.
Great tips, thanks! I especially the reminder that we need to be cognizant of our sleep and what we are eating days before the race.
Great information, Sage!!! I learned a lot of new ideas to try -- I've been really struggling with my energy levels and I think you gave some very useful tips here that I can try out. Thanks so much!
Great advice. Thanks. I have to add salt too. I cramp so easy after two hours. Great advice on the bike too. Thanks again.
Great stuff, as always, Sage. I enjoy your videos and appreciate you sharing your tips, routines, experiences, etc. Keep 'em coming. Especially like the fact that you down some chips during races. I sometimes grab them, as well, but I'm fortunate to have a bit of an iron gut. Good luck in the Wings for Life Race in Denver. I'll be rooting for you from up in Summit County as I prepare for the HITS Triathlon in Grand Junction in a few weeks...using your "Sage" advice along the way.
Nice video Sage. I love nutrition stuff. For a future training talk, can you touch on tapering? How long before a race do you start cutting back? What types of ways do you prepare nutritionally the week before? Etc... Thanks!
thanks sage! appreciate this vid right now - very timely and all the best at Wings For Life!
Don't eat cereal and milk. I did that and puked and spewed it everywhere.
tigerbalm do soy milk rather than cow
tigerbalm y
haha thanks
Thanks for tips & insights! Did my first Marathon yesterday and bonked HARD at mile 22. Only had one gel every hour + a scoop of an carb & electrolytes powder. I‘m coming from a bodybuilding background and weigh around 180lbs so that was probably way too little calories for my system 😅 Will definitely use some of your tips and get that sub 4 hour Marathon 🙌🏼
Great suggestions and advice, especially regarding the hydration rate and amount and frequency of carb intake. One big omission you didn't discuss was protein intake during an ultra. If you're primarily relying on carb, potassium, sodium, and you're not ingesting at least five grams of protein per hour, you may bonk after five hours. I've taken to drinking a coconut water (potassium, electrolytes) and water mix with two teaspoons of Muscle Milk (protein) powder per 20 oz flask. Also, I eat a protein bar every 90 minutes while hitting the Gu Gels every 35-45 minutes. Much like what you said, I prefer switching to straight water in the flasks after I've consumed the opening 40-60 ozs of the coconut water/tap water/protein powder mix.
great talk, Sage, lots of information
Good vid as usual.
You said you don't drink Gatorade because it contains a lot of sugar!?
Don't Gels contain a lot of sugar as well?
Gatorade has sugar and elecrolytes as well. It's easier and faster to digest since it's a liquid ... So I'm wondering if there is really a difference between your formula and a gatorade. I could be wrong.
For me, I can squeeze down a gel and not even taste the sugar. But, an hour or more of drinking Gatorade and I'm so sick of the taste I get nauseous.
Cheese and onion crisp sandwiches is my favourite when bonking
Funny that he says no to Gatorade because of sugar but will chug back a cola.
what about eating bananas during marathon race?
I only just found your channel and the advice is amazing thank you so much.! I wish I had found you earlier!
Good info and quite helpful. I do distance cycling and follow a similar routine... high carb breakfast and steady food during my rides. One suggestion: get a tripod, bro. :-)
Thank you for the advice Sage!
Sage is the best!!
Thanks bro. Good stuff!
Thank you, great info!
Great information. Thanks
Awesome video, seems like a legit dude!!
maybe a video on how to hydrate at an aid station? how to eat during a race..
great video. ty for the solid tips
Thanks dude! This really help!
I busted my knee open like that running yesterday. It makes me feel better im not the only one 😁
A gel every 3 miles?
Good info sage Gracias.
Not a bad video, I think you are the first person I ever heard say that they drink coffee before a race. I have never heard that before. Isn't coffee and infamous dehydrator? I would think tea would be better? But I won't argue, you certainly know what you are doing.
+Mike Andre outdated wisdom labeled caffeine as a dehydrator as you put, however, normal consumption of caffeine, as well as modest ingestion of caffeine show little to know diuretic effect. Atleast thats what the Mayo Clinic as well as the NCBI have adopted as the standard. Food for thought.
whats with the injured leg near the end of the video?
Sun-dried tomatoes are an excellent source of potassium.
Would you recommend taking an energy gel 5 or 10 minutes before a race?
Caffeine isn't a banned substance for elite runners in these races?
there is no anti doping exams in this tipe of races (ultras and trails)
In college at the NCAA events is is banned at a certain level (something like 6-8 cups of coffee or several caffeine pills). It is at the Olympic level I believe it is as well at a pretty high concentration. I drink a cup or two every morning as part of my routine and then take maybe a coke of soda during a race. Over 6-8 hours that is maybe about 300mg with lots of food mixed in. That amount I'm sure is legal (I would never take the caffeine pills).@Thiago, there actually are drug tests at some of these races (I wish there were more). Still, what I'd like to see is out-of-season, surprise tests of all top athletes in the sport. EPO and steriods are more of a legitimate concern!
Caffeine was removed from the Prohibited List in 2004. Its use in sport is not prohibited.
Caffeine is part of WADA's Monitoring Program. This program includes substances which are not prohibited in sport, but which WADA monitors in order to detect patterns of misuse in sport.
The 2010 and 2011 Monitoring Programs did not reveal global specific patterns of misuse of caffeine in sport, though a significant increase in consumption in the athletic population is observed. > GOOGLE IS YOUR FRIEND ;)
Thiago Cerdeiro Actually on all the big races, Skyrunning series and on UTWT there are doping tests.
didn't know that... thx
thank you ...
You won't burn fat if you constantly ingest carbs. Try the Keto diet. Best thing I've done for distance racing. Takes some time to adapt but once you are there the benefits are endless!
I'm all about the gels at regular intervals, but what do you do with all the garbage!? Do you have a designated pocket that you don't mind getting gooey to put the wrappers in or do you carry a plastic baggie or what?
Sage, if I run fast ( sub 8), my stomach starts to hurt after 3/4 miles and I get nausea. What can i do to prevent that?
how about when a runner is doing intermittent fasting?(with their first taste of food is during lunchtime) what are your recommendations for them before a race?
A 100 miles???! Wow
Whenever I approach around 30 miles I begin to vomit. Or sometimes it happens an hour after my run when I am trying to get water or food down. Any Thoughts on things I can try? I will do blood tests eventually if needs be to diagnose.
A friend suggested in maybe a pH imbalance and I can could try limes or maybe something basic when I am approaching that distance.
Do you cramp up after drinking coke/eating potato chips, Sage?
Hey Sage,
How do you keep on top of sodium balance?
Thanks
BullsEye don't drink pure water, add in electrolytes
what do you think about coconut water for race day?
Would you say there is a maximum on solid food during a marathon? I am about to do my first, but not quite sure how much too eat because during training I never eat.
I wonder why he is not eating complex carbs before a long run. Toast with peanut butter will not give you energy for several hours of running
Niels Harding wheat is a complex carb
thanks for this. interesting for a perspective... i'm running my 16th marathon sunday and still can't seem to get the balance between staying well fuelled during marathon distance and not feeling/being sick during the run...
I use to never eat at all during marathons but now I have to. I think in my case it comes with getting older. I eat constantly during Ultras and Regular Marathons now.
Ever tried just sugar water? I've started drinking sugar water during my long runs and it's incredible. I have a marathon in about a month so I'll see how that goes.
is that literally just sugar and water?
@@milroxsox its been 7 years now. How about about a report? Did the sugar water work good for you?
chips & coke? nice!
really dude coke -_- ?
Bro,what is good to eat when preparing for 10 k!!!!?
I run 10 k everyday, i dont eat anything before, i just drink 500ml-750ml water during. I like to eat 200g plane yogurt after.
hi friend you doing good . I like to run marathon I don't have running partner can you help me marathon work schedule workout program Now I am working In UAE weather also not good
COKE that is my ultimate rocket fuel after 15 miles or so!
Toast and butter is my fuel but im more of a sprinter. I'm just getting into the whole long distance thing.
Coke gave me kidney stones. It's actually dehydrates you. Bad stuff.
hy,where can i buy this gel ????i am from romania
Amazon
Hi is it good to have a gel before a 5 k race
No; I ran plenty of 5ks in highschool; They are pretty quick, so you can survive one without anything, water or gel; Maybe some water if you're spending 40 minutes or more, but definitely no gel.
Gatorade has too much sugar? What?
+ScottishTurkey538 Do you know what are you talking about brother ???
+Karvin Sunny Li Yes bruh. what you mean FAM?
+ScottishTurkey538 you obviously don't
After running a decent number of miles, I'm taking that gatorade or I'm collapsing
same scottishturkey, i dont run miles and miles like sage tho
please please get a gimbal or tripod man, I kept thinking you were in an earthquake...
You started the video saying you won't even recommend your diets.. Then don't.
I didn’t understand anything . Very confusing informations
"you burn fat for the first 20 minutes" wrong, you are fueled by glucose "I used to drink gatorade but I think it has too much sugar" "I take a gel every 20 minutes" riiight
LOL. I never see a fat half or full marathon runner over 40 yrs of age so... ??? Not sure this is being accurate
Dan's Daily Vlog you've never been to a Disney race then.
I have seen plenty of overweight people in half's and fulls.
Then you either run with your eyes closed or you've never run a half/full marathon
They shouldnt run a race if you have overweight. thats the biggest amateur error.
Your on caffine man, get of the drug. Cant understand, you say you eat gels and high carb breakfast but say gatorade have to much sugar. And from what you say you eat for breakfast it dosent even sound like a high carb breakfast, penanutbutter etc. Get of the caffine and carb up man, dont be afraid of sugar! Sugar is whats fuel you, not fat or protein.
Love your other tips man!!
Indeed!!!
HAHA your hilarious, you think you know me and my "type". I am no fucking vegetarian I am a VEGAN! Go HTFU and put up your best 10k and 40k time! Link to Strava or something!
Vertical Addiction hey he runs 2;12 marathon can you??? I agree 811 would be optimal but his diet is working for him so yeah IF he thinks his diet is working then so be it besides I am sure Harley and Freelea methods could work but hey leave the man alone
***** HAHAH
Vivian, I was searching for methods of improving my running and found his video, and i like the things he has to say about running. Just because I do not agree whit his nutrition values I do not hate him.
Vertical Addiction mate he would be a monster IF he went full natty brah lol he would go the next level and hang easy with the guy who has the current marathon record but hope he does looking into full plant based diet I think he is vegetarian though so yeah heading in the right direction
"Best nutrition tips" = worst