Despite not knowing much about the
science of sports nutrition, the diet of
these Kenyan runners was surprisingly
close to that recommended by sports
nutritionist.
science of sports nutrition, the diet of
these Kenyan runners was surprisingly
close to that recommended by sports
nutritionist.
Carbohydrates
Most sports-nutrition experts
recommend that runners who are
training at high mileage consume about
nine or ten grams of carbohydrate per
kilogram of body mass per day. While
an average of 10.4 grams is just a little
over the recommended consumption,
it’s clear the Kenyans were following
scientific protocol without realizing it.
This number may seem like a lot (and it
is for sedentary people), especially
given the latest trends towards Paleo
and less carbohydrate-rich diets.
However, as athletes trying to compete
at the highest level of their sport,
replenishing glycogen stores and fueling
their body for recovery is essential to
the high-intensity training they were
conducting.
Protein
In regards to protein, the Kenyans’ diet
was once again closely in line with the
recommendation of top sports-
nutritionists, who suggest consuming
1.2 to 1.7 grams of protein per kilogram
of bodyweight . Since these runners
were training for a 12km distance, not a
marathon, the 1.2 grams they were
consuming is appropriate for their
muscle recovery and rebuilding needs.
Most sports-nutrition experts
recommend that runners who are
training at high mileage consume about
nine or ten grams of carbohydrate per
kilogram of body mass per day. While
an average of 10.4 grams is just a little
over the recommended consumption,
it’s clear the Kenyans were following
scientific protocol without realizing it.
This number may seem like a lot (and it
is for sedentary people), especially
given the latest trends towards Paleo
and less carbohydrate-rich diets.
However, as athletes trying to compete
at the highest level of their sport,
replenishing glycogen stores and fueling
their body for recovery is essential to
the high-intensity training they were
conducting.
Protein
In regards to protein, the Kenyans’ diet
was once again closely in line with the
recommendation of top sports-
nutritionists, who suggest consuming
1.2 to 1.7 grams of protein per kilogram
of bodyweight . Since these runners
were training for a 12km distance, not a
marathon, the 1.2 grams they were
consuming is appropriate for their
muscle recovery and rebuilding needs.
What types of foods did
they eat
This particular study didn’t break down
an exact daily diet, but the researchers
did provide data for the amount of
calories from many of the most
commonly consumed foods. Plus,
having trained with some Kenyans
myself, I have a pretty good
understanding of what these foods
were. The data may surprise you.
Sugar – plain sugar – accounted
for 20 percent of daily calories.
The Kenyans love their tea (in
fact, tea consumption was
greater than water consumption
– 1.243 liters per day on
average) and they love putting
lots of milk and sugar in their
tea. Having trained with some
Kenyans myself, I can attest to
just how much tea they drink
and how much milk and sugar
they use. It’s incredible.However,
a large amount of this sugar also
comes from fruits. Immediately
after most runs, Kenyans
consume some type of fruit,
typically watermelon, cantaloupe
and honeydew. The simple sugar
and water from the fruit speeds
glycogen to their muscles post
workout.
Ugali supplied the greatest
number of total calories, making
up 23 percent of the daily diet.
Ugali is simply a dish of maize
flour (cornmeal) cooked with
water. Kenyan runners eat this
for dinner almost every night.
Generally, it’s mixed with a
chicken or beef stew and
vegetables.When made correctly
it actually taste better than it
sounds. My college teammate
Jordan and I once tried living off
Ugali for an entire summer.
Unfortunately, our cooking skills
sucked and it tasted terrible. But,
we were broke so we ate it
anyway.
While so far, the diet of a
Kenyan runner looks rather
unhealthy due to our “sugar is
bad” culture, Kenyans do eat
rather healthy. About 86 percent
of daily calories came from
vegetable sources, with 14
percent from animal foods.
Moreover, they didn’t have
access to junk food (at least in
the training camp) that most
Americans do.
If you’re looking to eat like
a Kenyan runner...
While the Kenyan runner diet runs
contrary to general recommendations
for non-runners and our societies
shifting perspective on sugar and
carbohydrates, the Kenyan diet is
actually a good framework to follow if
you’re running a lot of miles and
training hard.
Their diet is in close step with that
recommended by leading sports-
nutritionist and it’s also made up of
mostly natural, whole foods. With a high
carbohydrate intake, adequate protein
ingestion, and perfect timing of meals,
the top Kenyan runners are eating
optimally — doing the things at the
dinner table which are necessary for
them to perform at the world’s highest
level.
If you’re just getting started or trying to
lose weight, the diet is probably a little
too high in carbohydrates and simple
sugars for your needs. However, you
can still take a page from the Kenyan
runner and time your meals, eat whole
foods, and fuel your muscles for
recovery.
they eat
This particular study didn’t break down
an exact daily diet, but the researchers
did provide data for the amount of
calories from many of the most
commonly consumed foods. Plus,
having trained with some Kenyans
myself, I have a pretty good
understanding of what these foods
were. The data may surprise you.
Sugar – plain sugar – accounted
for 20 percent of daily calories.
The Kenyans love their tea (in
fact, tea consumption was
greater than water consumption
– 1.243 liters per day on
average) and they love putting
lots of milk and sugar in their
tea. Having trained with some
Kenyans myself, I can attest to
just how much tea they drink
and how much milk and sugar
they use. It’s incredible.However,
a large amount of this sugar also
comes from fruits. Immediately
after most runs, Kenyans
consume some type of fruit,
typically watermelon, cantaloupe
and honeydew. The simple sugar
and water from the fruit speeds
glycogen to their muscles post
workout.
Ugali supplied the greatest
number of total calories, making
up 23 percent of the daily diet.
Ugali is simply a dish of maize
flour (cornmeal) cooked with
water. Kenyan runners eat this
for dinner almost every night.
Generally, it’s mixed with a
chicken or beef stew and
vegetables.When made correctly
it actually taste better than it
sounds. My college teammate
Jordan and I once tried living off
Ugali for an entire summer.
Unfortunately, our cooking skills
sucked and it tasted terrible. But,
we were broke so we ate it
anyway.
While so far, the diet of a
Kenyan runner looks rather
unhealthy due to our “sugar is
bad” culture, Kenyans do eat
rather healthy. About 86 percent
of daily calories came from
vegetable sources, with 14
percent from animal foods.
Moreover, they didn’t have
access to junk food (at least in
the training camp) that most
Americans do.
If you’re looking to eat like
a Kenyan runner...
While the Kenyan runner diet runs
contrary to general recommendations
for non-runners and our societies
shifting perspective on sugar and
carbohydrates, the Kenyan diet is
actually a good framework to follow if
you’re running a lot of miles and
training hard.
Their diet is in close step with that
recommended by leading sports-
nutritionist and it’s also made up of
mostly natural, whole foods. With a high
carbohydrate intake, adequate protein
ingestion, and perfect timing of meals,
the top Kenyan runners are eating
optimally — doing the things at the
dinner table which are necessary for
them to perform at the world’s highest
level.
If you’re just getting started or trying to
lose weight, the diet is probably a little
too high in carbohydrates and simple
sugars for your needs. However, you
can still take a page from the Kenyan
runner and time your meals, eat whole
foods, and fuel your muscles for
recovery.
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