With marathon season in full swing, many runners will be keen to know what their favourite athlete eats to prepare for their big day while staying in good shape. One British runner has shared what food he eats for breakfast ahead of a marathon that is probably simpler than you’d expect, but still very effective.
Olympic icon Sir Mohamed Muktar Jama Farah CBE OLY is a retired English long-distance runner. Some people would say he is one of the greatest runners of all time, mainly because he has won ten global championship gold medals, including four Olympic and six World titles.
Taking to his TikTok account last autumn, the 42-year-old told his 1.1 million followers what a typical marathon day breakfast looks like. In a clip titled: “Inside an athlete’s diet”, the gold medalist said his breakfast consists of “porridge, a bit of toast and some fruit”.
While praising the benefits of combining two nutrients into your diet – protein and carbohydrates – Mo Farah also shared his ideal post-marathon lunchtime meal and dinner. “Lunch could be a Caesar salad and a bit of bread. My go-to meal has to be, if I had a choice, spag bol and a bit of salad.”
While porridge, a bit of toast and some fruit may not sound too exciting for someone as famous as Mo Farah, together they provide a ‘powerhouse’ trio of nutrition and nourishment. The toast and porridge supply morning energy, while the fibre from the fruit ensures prolonged satiety and vitality. Together, they offer a diverse array of vitamins, minerals, and antioxidants.
Toast can be a nutritious addition to a well-rounded diet, particularly when crafted from whole-grain bread and adorned with wholesome toppings. Many store-bought bread and toast options contain additives and preservatives, so choosing whole-grain and homemade options can be healthier.
Health benefits of porridge:
Oats are rich in a type of soluble fibre known as beta-glucan, which can help reduce cholesterol levels and create a sense of fullness. Additionally, porridge is an excellent source of essential vitamins and minerals, particularly when enhanced with nutrients like iron and B vitamins.
The slow-releasing carbohydrates found in porridge offer a steady supply of energy that lasts throughout the morning. Furthermore, the fibre content in porridge supports digestive health and may alleviate constipation, according to Healthline. Due to its high fibre content, porridge can be a beneficial component of a weight loss plan for those looking to manage their weight, which helps curb hunger.
Health benefits of fruit:
Fruits are a treasure trove of vital vitamins and minerals that enhance immunity and promote overall well-being. They are rich in antioxidants, particularly berries, which shield the body from the harmful effects of free radicals. Additionally, fruits are an excellent source of dietary fibre, supporting digestion and fostering a healthy gut microbiome. With their high water content, fruits also play a key role in keeping you hydrated.
Health benefits of toast:
Whole wheat or sprouted grain toast is a fantastic source of carbohydrates, fueling your energy needs. Packed with fibre, these toasts contribute significantly to your daily intake. Plus, their versatility means you have a wide choice of healthy toppings, such as creamy avocado, protein-rich eggs, nutty butters, or fresh fruits, enhancing their nutritional benefits.
How can this trio reduce your risk of diseases?
Porridge, fruit, and toast all have one thing in common: they’re packed with fibre. Fibre is widely recognised as a vital component for maintaining good health.
A diet abundant in fibre promotes effective digestion, alleviates constipation, and may help decrease the likelihood of heart disease, stroke, type 2 diabetes, and bowel cancer. Fibre also plays a role in weight control and improving your gut microbiome.
- Digestive health: Fibre enhances digestion and helps ward off constipation.
- Cardiovascular health: Consuming a fibre-rich diet is linked to a diminished risk of heart disease and stroke.
- Diabetes: Fibre aids in stabilising blood sugar levels, which may lower the chances of developing type 2 diabetes.
- Weight management: Fibre can create a sense of fullness, assisting in weight control.
- Gut health: Fibre encourages the proliferation of beneficial gut bacteria, contributing to a robust digestive system and immune response.
- Cancer: Research indicates a correlation between increased fibre consumption and a lower risk of specific cancers, such as colon cancer.
Fruits, vegetables, whole grains, and legumes are good sources of fibre. According to the NHS: “There is strong evidence that eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Choosing foods with fibre also makes us feel fuller, while a diet rich in fibre can help digestion and prevent constipation.”
In terms of how much is needed, the NHS says: “Government guidelines say our dietary fibre intake should increase to 30g a day, as part of a healthy balanced diet. As most adults are only eating an average of about 20g day, we need to find ways of increasing our intake.”
How can you increase your fibre intake?
Opt for a breakfast cereal rich in fibre, such as plain wholewheat biscuits like Weetabix, or shredded whole grain options like Shredded Wheat, or enjoy a bowl of porridge since oats are an excellent fibre source. Choose wholemeal or granary bread, or select higher-fibre white bread, and incorporate whole grains like wholewheat pasta, bulgur wheat, or brown rice into your meals.
When it comes to potatoes, enjoy them with their skins, whether baked or boiled. Discover more about starchy foods and carbohydrates. Enhance your dishes by adding pulses such as beans, lentils, or chickpeas to stews, curries, and salads. Make sure to include a variety of vegetables in your meals, either as a side or mixed into sauces, stews, or curries.
For dessert, indulge in fresh or dried fruit, or fruit canned in natural juice. Keep in mind that dried fruit can be sticky and may contribute to tooth decay, so it’s best enjoyed as part of a meal rather than a snack. For snacking, consider fresh fruit, vegetable sticks, rye crackers, oatcakes, and unsalted nuts or seeds.
If you have any health concerns or questions about your fibre intake or fibre tolerance, speak to your doctor. Always speak to your GP first before making any major diet or lifestyle changes. Although there is no surefire way to completely avoid certain diseases and medical conditions, making the right diet and lifestyle choices can significantly reduce your likelihood.
