Eliud Kipchoge’s pre-race breakfast

We all want to copy Eliud Kipchoge. Whether it’s his 80/20 training method or his two-hour nap, we love learning the training secrets of the most famous marathon runner of all time to see if we can apply them to our own training.

And yes, we know there are things that are difficult for us to handle, like his weekly training volume (between 200 and 220 kilometers), but his pre-race breakfast is simple.

Eliud Kipchoge’s breakfast

After Kipchoge won the 2023 Berlin Marathon in September, the nutritionist Meghann Featherstun he asked the five-time race winner what he had for breakfast that morning. His answer? porridge.

He didn’t reveal more about what his pre-race mash contains in this interview, but we do know from previous interviews with exercise biochemist Armand Bettonviel, who develops nutrition plans for elite athletes including Kipchoge, who also eats a protein porridge to support regeneration after training.

How is your porridge made?

This puree is prepared with whey proteins and teff, an ancient cereal that offers 10g of protein per 180g of cooked product and is combined with fruit. You can make it yourself by mixing half a scoop of protein powder with whole wheat teff (popularly sold online) and cooking it like porridge.

What else do we know about Eliud Kipchoge’s diet? Bettonviel told us that i Kipchoge food they include Kenyan staples such as ugali (maize flour porridge), potatoes, rice, chapati (wheat bread), managa (a green leafy vegetable rich in iron), beans, whole milk, eggs, chicken and beef.

To increase his protein intake, Kipchoge drinks not goodlocal, protein-rich sour milk, similar to kefir, found in most dairy stores.

Is porridge a good pre-race meal?

Due to its nutritional profile, it’s no wonder great marathoners choose porridge as their pre-race breakfast. A 50g serving of oats provides 30g of carbohydrates. If you prepare it with 200 ml of cow’s milk and add a banana, you will get 65 g of carbohydrates. It also contains soluble fiber, which supports gut health.

Porridge can also be a great choice before a long, slow workout. “Oats release energy at a sustained rate over time, ensuring blood sugar levels don’t fluctuate during prolonged exercise – says Renee McGregor, sports nutritionist and RW journalist -. Porridge can also be enhanced by adding dried fruit or honey to give you a boost of carbs when you need them most“.

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