Running
5 chefs reveal the food that got them through marathon training
Find out what food professional cooks use for pre-race prep and post-training recovery. Hint: porridge, homemade snacks and steak are on the menu.
Running a marathon is a gruelling experience but there are a few ways to make it a little more enjoyable. Although you have to pack the miles in as training, all that exercise and burning of calories means you can be quite liberal with your portion size come meal time. In fact, knowing that you've got a post-run treat when you get home can act like a carrot on a stick, and making those training miles fly by.
To give you some inspiration, we spoke to a five marathon-running chefs, who told us the meal they used to get them through their 26.2 mile run.
1. Phil Howard
Carbohydrates should make up 45-60% of your total daily caloric intake
© Klara Avsenik / Unsplash
Michelin-star chef Phil Howard, who has run 25 marathons, told us what he needs to get him through training: “I think it’s fair to say that most of my marathons were fuelled on porridge, chocolate and sweets! I am not an avid believer in endless carbs. Loads of green vegetables up front, porridge for breakfast, lots of water and plenty of sugar worked for me. But nothing really matters if you haven't done the training!”
2. Gareth Miller
It all starts with a simple breakfast according to Dinner by Heston and Quality Chop House chef Gareth Miller, who explains what fuelled his double marathon training: “I like porridge looser than most and try to keep it simple, as no one wants to be messing about for too long in the morning ahead of a long day (and potentially longer run). I cook my oats in a mix of milk and water -–a ratio of about 1:2 and try to keep it loose – and I add little sprinkling of salt. Once I get it to my preferred consistency, I will put it in a bowl and give it a big swirl of honey to incentivise me to eat it. If there are some berries around I might chuck them on top to give me an instant hit of flavour and energy but I am quite content with its simpleness.”
Sports dietitian Rick Miller of the King Edward VII Hospital, who has analysed all the meals, said that porridge is a classic staple for many fitness enthusiasts and it's easy to see why. "Porridge oats have a slow release of energy, which helps maintain blood sugar levels during a race – crucial for energy maintenance. [Gareth's] recipe makes it more nutritious and fitness friendly by adding a source of protein in the form of milk. I’d go for full cream to make the energy release even slower – and a swirl of honey for sweetness and more carbohydrates.”
3. Selasi Gbormittah
Salmon, rice and vegetables is a possible pre-race meal option
© Ella Olsson / Unsplash
For the Great British Bake Off’s Selasi Gbormittah, he relied on lots of fish and vegetables to get his body ready for going 26.2 miles around London.
“As I am not big on ugly greens, I substituted them for the more colourful veg, which were roasted and paired with the salmon.”
Gbormittah is the man to go when it comes to snacking, too: “For baked treats, I made more healthy snacks/bars composed mainly of nuts and dried fruits with a little coconut oil as a binding agent. I'd pack them with almonds, cranberries, dates, cashews and coconut.
Homemade snack bars can be healthier than their shop-bought alternatives
© Selasi Gbormittah
“I always tried to carb load on longer runs with the staples like rice, and made sure I had either meat or eggs with it. And of course, not forgetting the all important water and fruits. These are definitely a must.”
The inclusion of homemade bars gets the thumbs up from our dietitian Miller: "They are more nutritious than the shop-bought ones and are absolutely brilliant as a pre, during or post-run snack." He adds that, by picking non-sugar coated nuts and dried fruit, your bar will be rich in a mixture of easily digestible carbohydrates from the dried fruit and more sustained energy from the complex carbohydrates and fats in the nuts. "The addition of fibre in the nuts and dried fruit make it a naturally gut microbiota friendly snack too. It’s a winner for me.”
4. Marcus Bean
Fire up the BBQ (or the grill pan) for some post-run vitamin-rich red meat
© Aral Tasher / Unsplash
Chef Marcus Bean, a veteran of the London Marathon course, knows the importance of a treat meal: “I am a steak lover and ribeye is my cut of choice, so it is great to treat myself after a training run.
“I will have this post-run as steak provides a lot of protein. I use a griddle pan or barbecue to get those char marks on it to give it that smokey taste and would pair it with a fresh gnocchi made out of potato and potato flour, which are mixed with herbs. It’s got carbs, protein and fat, which is the most important.”
And although many are trying to cut down on the red meat intake, Miller actually recommends keeping one or two red meat days in their diet per week. "Red meat is rich in nutrients – protein, iron, vitamin B12 and zinc," he explains. "These are all crucial in supporting endurance performance by recovering muscle tissue, forming red blood cells, maintaining gut health and supporting immune health.”
5. Mat Riley
Former GBBO contestant Mat Riley
© Mat Riley
Former GBBO contestant Mat Riley burned off plenty of calories in training for a marathon, and this allowed him to indulge in his favourite food – pizza – although he did make it a little healthier.
"I need no excuse to eat pizza but marathon training gave me even more reason to tuck into a slice," he says. "I always make my own from scratch but I use a very simple dough recipe that requires no time to rise. A simple tomato sauce is the base and then I confess to going a little mad on the toppings. I like a spicy pizza (which probably isn’t all that training-friendly) but I always have some chopped up pickled chillies along with parma ham and goats cheese. I do chuck quite a few veggies on top too and have it with some salad. For me there had to be something to look forward to on those long, winter training runs and pizza is it for me."
This also gets the thumbs up from our dietitian: “Whilst many think pizza = unhealthy, when kept to its simple ingredients – bread, tomato sauce and a sprinkling of cheese, meat (or nothing) – it’s a great running fuel," explains Miller. "Even if you find eating your greens difficult, pizza is a great base to get more vegetables and salad into your diet in a very tasty way, helping to keep your gut healthy. Looking after you gut health is a key talking point for all my elite runners – not only does it help you stay healthier, but you’ll recover faster too.”
Looking for a marathon training plan? Take a look at our foolproof training guide
