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Worlds best endurance athletes eat 80-10-10 ratio

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Published: 7 years ago

Worlds best endurance athletes eat 80-10-10 ratio

So much for low-carb and being afraid of sugar.

Eating practices of the best endurance athletes in the world

Those "best endurance athletes" are clearly the Kenyan runners.

The average age of the Kenyans was 21, and mean height was 1.75 meters (~5' 9")

As you might expect, the Kenyans were lean, with body weight averaging ~58.6 kilograms (129 pounds) and body fat ranging from about six to 10 percent.

Kenyan runners tend to eat a limited variety of foods, and that was certainly the case with these elite athletes. Most of their nutrients came from vegetable sources, and the "staple" edibles were bread, boiled rice, poached potatoes, boiled porridge, cabbage, kidney beans and ugali (a well-cooked, corn-meal paste that's molded into balls and dipped into other foods for flavoring).

Meat (primarily beef) was eaten just four times a week in fairly small amounts (about 100 grams -- 3.5 ounces a day). A fair amount of tea with milk and Sugar was imbibed on a daily basis (more on this in a moment).

the Kenyan runners were not taking supplements of any kind.

76.5 percent of daily calories coming from carbs.

About 13.4 percent of daily calories came from fat

Protein intake amounted to 10.1 percent of all calories

There were some surprises in the dietary data, however. For example, just behind ugali in second place for calorie-provisioning was plain sugar

In terms of providing calories, the "big-four provisioners" in the Kenyans' diets were:

ugali, with 23 percent of total calories
sugar, with 20 percent of all calories
rice, at 14 percent
milk, hitting 13 percent

the daily caloric quota of 3,000 or so.

They always ate within one hour after workouts.

With their 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.

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