Eliud Kipchoge’s simple, yet effective, diet

If you think a high-performance diet needs to be complicated, think again. In an interview with Kenyan news outlet Nairobi News, marathon world record-holder Eliud Kipchoge revealed that he adheres to a simple, yet effective, diet that supports his intense training and racing schedule. Fresh off his fifth win at the Berlin Marathon, Kipchoge’s diet seems to be working for him, and now we know what keeps the world’s (now second) best marathoner going.

It’s about balance

Like most elite runners, Kipchoge’s diet revolves around a balanced mix of protein and carbohydrates. One of Kipchoge’s favourite foods is the Kenyan staple, ugali, a maize meal porridge he typically enjoys with lean beef and a side of nutrient-rich vegetables, like managu (also known as African nightshade), cabbage or kale. Kipchoge usually incorporates other carbohydrates into his meals, often accompanying his ugali with beans, potatoes or chapati. When he travels, he opts for the classic pre-race meal of runners everywhere–pasta.

Good nutrition starts in the morning

To kickstart his day after long training runs, Kipchoge’s breakfast typically consists of a combination of antioxidant-rich white tea, bread and various fruits. On race day, he opts for lighter breakfast options like cereal and milk or oats, ensuring he eats enough to fuel his race without overloading his digestive system. 

Hydrate, hydrate, hydrate

Hydration is also a key component of Kipchoge’s regimen. He aims to drink three litres of water per day, replenishing the fluids lost through sweat during his intensive workouts. He sometimes enjoys plain milk or mursik (a traditional fermented milk popular in Kenya).

Carbs are key

Kipchoge’s nutritionist emphasizes consuming the right carbohydrates to enhance his endurance performance, including rice, pasta, potatoes, oatmeal, bananas and pancakes. His nutritionist points out, however, that runners should be cautious when including a lot of whole grains or high-fibre carbohydrates in their diets, since this can cause gastrointestinal distress for some runners.

Keep it simple

Despite his success, Kipchoge’s dietary approach remains uncomplicated, focusing on locally sourced, wholesome ingredients that provide the necessary nutrients to fuel his training. Nutrition is highly individual, so following the marathon world record holder’s diet religiously may not be the right approach for you–but its simplicity is something everyone can emulate.

Your nutrition plan does not need to be complicated or expensive to be effective. By focusing on whole foods and balanced nutrition, you can get the energy and nutrition you need to perform at your best.