Diet of Kenyan marathon distance and endurance runners.
Study: "Food and Macronutrient Intake of Elite Kenyan Distance Runners"
Research Authors: Pitsiladis, Y. P., Onywera, V. O., Kiplamai, F. K., Tuitoek, P. J., Boit, M. K.
Peer-Reviewed Journal: International Journal of Sport Nutrition & Exercise Metabolism
RESEARCH:
The subjects in the present study (Kenyan elite distance runners) consumed a diet with a variety of foods, mainly of vegetable origin. ( Elite marathon runners were 99% vegetarian).
This study is in agreement with other published dietary studies of endurance athletes from other countries(5,6). (Tarahumara indians 96% vegetarian, Ethiopians 95% vegetarian)
The staple foods--bread, boiled rice, boiled potatoes, porridge, cabbage, sugar, kidney beans, milk, and ugali (corn)--collectively accounting for 88% of total diet and energy intake, with meat comprising only about 1% of total energy intake in the diet. This high contribution from vegetable sources is very similar to the 96% previously reported(5,6) [In other Kenyan studies].
The macronutrient distribution [carbs, protein, fat] of the energy intake in the current study is also very similar to the two previous studies. The 3 studies of Kenyans showed: Carbs 71%(5), 78%(4), 77% (current study); And fat 15%, 9%, 13%; And protein 15%, 13%, 10%, respectively. [Similar to an 80-10-10 plant-based diet. High carb, high grain, low fat, low protein, 99% vegetarian diet which resulted in top record-breaking marathon runners and athletes.]
Despite the number of foods, there was No evidence of any malnourishment at the micronutrient level in these studies and the foods were generally considered to be of high nutritional quality.
The most successful marathon distance runners follow a 99% vegetarian diet.
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