Ultramarathon Man (28 page)

I run because long after my footprints fade away, maybe I will have inspired a few to reject the easy path, hit the trails, put one foot in front of the other, and come to the same conclusion I did: I run because it always takes me where I want to go.

During my tour
for the hardcover edition of this book, I was asked a ton of questions about diet and training—questions that weren't fully addressed in the original edition. So in this new paperback edition, I've answered these questions in detail (not too much, I hope). And if there's anything I haven't covered, or if you want even greater detail (diet and training are passions of mine, so I could ramble on for days), I'll post some stuff on my website
—
www.ultramarathonman.com
—or send me an e-mail and I'll answer you directly.

Okay, now I know this goes without saying, but I'll say it anyway: everybody's body is different, so what works for me is not guaranteed to work for you. The general principles are universal—good diet, more exercise equal better health—but the finer details may require some personalization, some experimentation and trial and error. I should also say that I'm pretty hard-core about this stuff. My diet is relatively strict, and my workout schedule can be fairly intense. That said, if you follow the commonsensical aspects of what I'm saying—eat more veggies and almonds and fish, drink more water, cut out refined sugar and hydrogenated fat as much as possible (entirely if you want to be hard-core), and exercise every day—I think you'll go through life a lot happier. Heck, you might even find you want to cancel the cable and rock the roads. I hope we'll meet out on the path!

Now, I'm no M.D. I did, though, study food science and nutrition in grad school, so I have some formal training in the area of diet and nutrition. And beyond the classroom, I've experimented with just about every dietary regime imaginable, from carbo-loading to Paleolithic, so there's some practical experience to draw from as well. The one thing I've noticed when explaining my diet to others is that a basic understanding of human nutrition is useful. I'm not going to launch into some dissertation, but I thought a practical review—a Nutrition 101 of sorts—would be helpful before answering the specific questions I've been asked. So here we go.

Essentially there are three macronutrients that deliver energy—in the form of calories—to your body: carbohydrate, protein, and fat. (Alcohol also contributes calories—seven per gram—but for the sake of discussion we'll exclude alcohol as a source of meaningful nutrition beyond providing empty calories, and some giggles.) Each macronutrient plays a fairly specific role in meeting your body's nutritional needs.

 

CARBOHYDRATES: Carbohydrates are composed of
sugars
,
starches
, and
fibers
. Each of these is absorbed and metabolized differently, so not all carbs are created equal. There are also different types of sugars, different types of starches, and different types of fibers. Most foods contain some combination of all of the above. Carbs can alter everything from mood to weight to performance.

Carbohydrates deliver four calories of energy per gram. However, as in the case of
simple sugars
—such as sucrose, or table sugar—those calories are absorbed relatively quickly, which can cause a rapid spike in blood sugar levels. As a general rule,
starches
tend to be digested and absorbed more slowly, and
fiber
typically has the least dramatic impact on blood sugar levels, as it is digested the slowest.

Why does this matter? If a carb enters the bloodstream quickly in high amounts, your body responds by releasing insulin (which serves to regulate blood sugar levels). The general mechanism is that the higher the blood sugar level, the higher the probability of an overcompensation and subsequent drop in blood sugar levels below the initial starting point (i.e., the sugar high followed by the crash). More on this later.

 

PROTEIN: In simple terms, carbohydrates fuel the body, and proteins are the essential building blocks. A protein is composed of individual
amino acids
that your body utilizes to manufacture, repair, and maintain muscle tissue. There are many sources of protein, most of which come from animals, although some sources are plant derived. Like carbs, proteins contain four calories per gram.

Of the twenty-odd individual amino acids that make up various proteins, eight (or nine, depending on your source) are considered
essential
because the body cannot synthesize these from other food sources. Thus the essential amino acids must be consumed in adequate amounts from foodstuff, while the
nonessential amino acids
can be produced from other precursors.

 

FATS: Dietary fat is probably the most misunderstood macronutrient. Although we've heard a lot about the need to reduce dietary fat intake, the body does need fat to survive and thrive. Fats are essential to life, and with nine calories per gram they are the most concentrated source of energy (more than twice that of protein or carbohydrates). So why the bad rap?

Probably because we eat too much fat, and we eat the wrong kinds of fats. There are three broad classifications of fats:
saturated
,
monounsaturated
, and
polyunsaturated
(there is another classification that is a product of science, hydrogenated fat, which I will get to shortly).
Saturated fats
come principally from animal products and some of the so-called tropical oils (e.g., coconut oil, palm oil, palm kernel oil, among others). Saturated fats are solid at room temperature, and when consumed the body must convert these solid fats into something that can be transported in a liquid medium (i.e., your blood). The result is elevated low-density lipoproteins (LDLs), or “bad cholesterol” circulating in your bloodstream. Not good.

Monounsaturated fats
come from olive oil, canola, peanut oil, avocados, nuts, seeds, and cold water fish. Monounsaturated fats are a good source of the so-called
essential fatty acids
, two of which have recently received considerable attention:
Omega-3's
and
Omega-6's
. The Western diet has evolved into something that is particularly devoid of Omega-3's, and I think this is a big problem. Cold water fish—salmon, sardines, trout, herring—are good sources of Omega-3's. It has also been noted that we Westerners eat almost exclusively Omega-6's (that is, when we even eat essential fatty acids, because most of the time we're eating so many saturated fats) and that this imbalance in the Omega-6 to Omega-3 ratio could be deleterious to our health.

Polyunsaturated fats
are found in greatest abundance in corn, soybean, safflower, and sunflower oils. These fats are entirely liquid at room temperature. Once viewed as the solution to our “fat problem,” polyunsaturated fats have recently been recognized as capable of reducing LDL levels (bad cholesterol), but, when consumed in excess, also are guilty of reducing HDL levels (good cholesterol). The newest guidelines state that an individual's consumption of polyunsaturated fats should not exceed 10 percent of total caloric intake.

With this baseline understanding of nutrition, let's jump into the questions I'm most frequently asked.

 

Q.
What do you eat to stay in such good shape?

A.
Broadly, my diet consists of 40 percent of my daily calories coming from carbohydrates (primarily complex carbs), 30 percent coming from protein, and 30 percent coming from fats (5 percent saturated, 5 percent polyunsaturated, and the balance monounsaturated fat). I've essentially eliminated the three “whites” from my diet—that is to say, no white sugar (the simple sugars I eat come from raw fruits), no white flour (I choose whole grains instead), and no white shortening (which is loaded with hydrogenated fat). I've found that just by following this simple dietary pattern, my body composition has changed to a lower percent body fat and a higher percent lean muscle tissue.

 

Q.
What foods do you absolutely avoid?

A.
Refined sugar, and hydrogenated and trans fats. Even on my kids' birthdays, I don't eat cake. I scrutinize the ingredient statements on any packaged foods I eat to make sure there is no refined sugar. It's been surprising to learn that some of the foods I originally thought were healthy are actually loaded with simple sugar (“organic cane sugar” is still sugar, and “high fructose corn syrup”—HFCS—is probably the most ubiquitous offender).

Curbing the cravings for sugar was challenging at first. But once my body adapted, I began to feel so much better that I didn't miss it. My energy levels became more consistent throughout the day, versus the peaks and troughs—the sugar roller coaster, if you will—that I experienced with a sugary diet. Now when I have something that's even remotely sweetened with sugar, it tastes so over-the-top sweet that it's not very appetizing.

I'm just as diligent (or fanatical—your call) in scrutinizing the ingredient lists on food packages for hydrogenated fats, and always check the Nutrition Facts box for trans fats. I've been amazed at how widely these fats are used in our food supply, and at how many packaged foods contain them (e.g., everything from crackers to cookies, and most fried foods, such as french fries and doughnuts). The good news is that food manufacturers will now be required to list trans fats on the nutrition label, so they're easier to spot. I avoid foods containing hydrogenated fats and trans fats entirely.

 

Q
. Well, then, what do you eat?

A.
I eat salmon four to five days a week (wild salmon, as opposed to farm raised). People have asked whether I'm concerned about the potentially high levels of mercury, as well as PCBs and dioxin in salmon. Yes, I am. Farmed salmon and salmon harvested in the North Atlantic Ocean seem to be the biggest offenders. I avoid these sources. If this is a concern of yours, an alternative would be to take a fish oil supplement that has gone through a molecular distillation process to remove any form of contamination. Either way, consuming more Omega-3's seems like a sensible idea.

I eat lots of organic salads, and get most of my carbohydrates through unprocessed whole grains (such as natural, unsweetened granola), vegetables, and fruits (although I'm mindful of eating too much fruit, which contains a fair amount of sugar—albeit “natural” sugar, but still sugar nonetheless). Whole grains and vegetables are considered
“complex carbohydrates,”
and they have a more sustained, consistent release of energy over time. I call this a “slow carb” diet because the carbohydrates I consume are digested more gradually, releasing energy slowly and evenly.

My fat of choice is olive oil, which is a good source of monounsaturated fat. Besides, I'm Greek and was raised on the stuff. So it's olive oil and vinegar on my salads. I also like almonds as a source of fat.

 

Q.
How often do you deviate from this?

A.
Not very often. This diet keeps my energy levels high—both physical and mental—and when I diverge, I don't feel as good. Do I have cravings? Sure, but I now find myself craving savory foods (like grilled vegetables or a piece of juicy grilled chicken) as opposed to sweet foods.

 

Q.
What about coffee and booze, do you partake?

A.
Yes, to both. Okay, I have my vices and can't pretend that I don't. I'm not a big drinker—I'm actually quite a lightweight when it comes to alcohol—but I'll have a couple of beers now and then, and once in a while a glass of wine or a shot of tequila. I drink coffee every morning and would say that I am as addicted as the next coffee drinker. Coffee does lower your blood sugar, and is a diuretic and can lead to dehydration. If I were a complete purist, I would quit drinking coffee. I have on a couple of occasions (just to prove to myself that I could and wasn't totally addicted). But life didn't seem as vibrant without coffee, so I went back to my morning ritual (okay, maybe I am totally addicted after all).

 

Q.
Any ideas on how to recover more quickly post-workout?
A.
There is some recent evidence which suggests that consuming modest amounts of protein during prolonged intense activity may lessen muscle damage and improve recovery. In my own experience, this seems to be the case. When I consume a source of protein during endurance endeavors beyond an hour or so, my recovery seems to be quicker, I seem to be less sore the next morning. I can't say this unequivocally because there's a host of other factors that come into play: electrolyte balance, workout intensity, air temperatures, stress levels, among other things. All can influence how quickly you recover. Some of my buddies don't like consuming protein when exercising because it gives them indigestion and bloating. Even though the jury is still out, it seems to work for me. So on longer workouts, I include a source of protein in the foods I'm eating. Probably the easiest way to do this is by eating a protein bar (but not one chock-full of sugar).

 

Q.
What about liquid? How do you stay hydrated during intense exercise?

A.
The importance of proper hydration cannot be understated. Without adequate fluid intake during exercise, the body's ability to perform at its peak is significantly diminished. During intense, prolonged physical exertion, water alone is not sufficient to meet the electrolyte depletion that occurs through sweat loss. The sodium, potassium, and chloride that are lost must also be replaced, and, to a lesser extent, the calcium and magnesium. Oral intake of a rehydration beverage accomplishes this. Most of the ones I use are formulated with a source of sugar (typically some combination of fructose, glucose, and sucrose), which provides fuel and aids in the absorption of electrolytes, so long as the concentration of sugar isn't too high. In choosing an electrolyte replacement, I look for those that have fewer than 14 grams of sugar per 8-oz serving (by comparison, Coke has 26 grams of sugar per 8-oz serving), and at least 200 mg of sodium per same serving size. Total consumption depends on the outside air temperature and humidity as well as the duration and intensity of the activity I'm engaged in. I drink often. What I've found is that if I start to feel thirsty, I've waited too long.