Scott Jurek is a name synonymous with ultramarathon dominance. He's not only conquered some of the world's most challenging trail and mountain races, including seven consecutive wins at the Western States 100-Mile Endurance Run, but he has also achieved these feats while adhering to a completely plant-based diet. His journey and dietary choices have inspired countless athletes to explore the potential of veganism for endurance sports.
From Minnesota Meat-Eater to Plant-Based Ultrarunner
Jurek's early life in Minnesota revolved around meat-heavy meals. He paints his mother in the style of Betty Crocker, emphasizing the importance of family dinners centered around meat. However, a family history of chronic disease, including his mother’s multiple sclerosis, prompted him to reconsider his dietary choices. This led him to gradually transition to a vegan diet, a decision he calls "long-term" rather than for "short-term performance gains."
Jurek eased into veganism starting in college. He initially cut out meat, then eschewed fish, becoming firmly ovo-lacto vegetarian before finally eliminating all animal products completely. "I grew up hating vegetables, eating meat and potatoes," he says. “When I was in college I started reading more about different diets and the vegetarian and vegan diets really came up quite a bit. As I worked in hospitals through physical therapy school it became clear to me that I needed to change my diet to avoid the health problems I was seeing."
The Principles of Jurek's Diet
Jurek's diet revolves around "get-down, wholesome, whole food." This includes a variety of fruits, vegetables, whole grains, legumes, and beans. He incorporates dense protein sources like tempeh and tofu. He advises individuals to incorporate as many fresh, whole, unprocessed foods as possible, as they contain the most intact vitamins and minerals.
Macronutrient Balance
Contrary to common misconceptions about veganism, Jurek emphasizes that the real challenge isn’t making sure you’ve got enough protein in your diet. It’s making sure you’ve got enough fat. This was especially important during the Appalachian Trail run. “When I was having meals at the end of the day it was about getting extra calories, dumping extra olive oil on pasta, my wife was bringing toast lathered in coconut oil. The carbohydrate is a vehicle for fat, which is what most people who are sedentary and not as active don’t want to do. But I needed to get the maximum amount of calories for the time that I had.”
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Caloric Intake
As an ultrarunner, Jurek's caloric needs are significantly higher than the average athlete. When training to win races, he consumes 5,000 to 6,000 calories a day. He stresses the importance of eating while running to replenish glycogen stores. Marathoners might get away with a gel or two, but those tackling ultras need more calories due to the extended time on the trail. He recommends consuming 25 grams of carbohydrates every 20 to 30 minutes, washed down with plenty of water and electrolytes. The exact amount depends on body weight, with larger individuals needing more calories.
Fueling During Races
During races, Jurek relies on carbohydrate-dense "sports food" like gels and energy chews. He collaborated with Clif Bar to develop Organic Energy Food, pureed food in pouches with savory flavors like pizza and sweet potato. He emphasizes the importance of finding new flavors and textures to prevent eating during races from becoming a chore. He has been known to eat bean burritos or pop rice balls rolled with miso paste during runs.
Hydration and Electrolytes
Maintaining hydration and electrolyte balance is crucial during ultramarathons. Jurek emphasizes the importance of drinking plenty of water and consuming electrolytes to replace what is lost through sweat.
A Typical Day of Eating
While training for the Appalachian Trail run, Jurek followed a demanding schedule and diet. He needed to consume 7,000 calories or more a day. Around 3,000 of those calories came from Clif products. His wife supplemented that with sandwiches or toast drenched in olive oil. Sometimes she'd get him hash browns or greasy home fries from a local diner. Or, after eating pasta with olive oil and vegan sausage, he would down a whole pint of coconut milk ice cream.
Breakfast
At home, Jurek typically starts his day with a smoothie made with fruit, greens, nuts, nut butter or flax oil, and protein powder. Before his morning workout, he consumes oatmeal and wholegrain toast with more nut butter. He enjoys green drinks, barley grass, or blending greens into his smoothie, adding kale, arugula, or spinach. He may include spirulina or chlorella. To replace carbohydrates lost during his run, he adds banana, frozen pineapple, or frozen mango. He uses brown rice and pea protein for protein powder and incorporates 7 Sources, an essential fatty-acid blended oil. Sometimes he’ll throw in coconut or avocado.
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Lunch
Jurek does all the cooking, and lunch is usually leftovers from the night before. On the trail, his wife would bring him a sandwich or something warm, like fries or hashbrowns, that was vegan.
Dinner
Cooking dinner is Jurek’s time to unwind, and the vegan diet doesn’t keep him from experimenting with Thai, Mexican, Japanese, and Vietnamese recipes.
Snacks
On an ultramarathon, Jurek snacks twice an hour on sports gels and energy bars. At home, he prefers lighter snacks like fresh fruit, popcorn, or a second smoothie if he’s doing an afternoon workout.
The Benefits of a Plant-Based Diet for Endurance Athletes
Jurek credits his vegan diet for the length of his career, his recovery time, and his lack of injuries. He believes that a plant-based diet allows for faster recovery times and better endurance on the trail. He has virtually no joint inflammation, even after miles of pounding trails and roads, and on the rare occasion he sprains his ankle or falls and whacks his elbow or knee, the soreness leaves faster than it ever had before.
Ethical and Environmental Considerations
While Jurek's initial dietary changes were driven by health concerns, he has also embraced the ethical and environmental aspects of veganism. He recognizes the impact of food choices on the planet and the well-being of animals.
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Strength Training and Injury Prevention
While diet plays a crucial role, Jurek also emphasizes the importance of strength training and injury prevention for ultrarunners.
Downhill Running Technique
Downhill running is particularly demanding, requiring eccentric muscle contractions. Jurek advises against leaning back and recommends maintaining a high stride rate (85 to 90 per minute). He emphasizes quick, short steps to react to technical terrain. Scanning the trail 10 to 15 feet ahead and "picking a line" is also important. Lowering the center of gravity by increasing knee bend and slightly flexing the hips can improve balance.
Strength Training Exercises
Jurek is a fan of one-legged exercises, as running primarily involves single-leg support. Lunges are also beneficial. He recommends high repetitions (30, 40, or 50 reps) of lunges or one-legged mini-squats for runners who lack access to downhill terrain. He advises against 90-degree squats, recommending a range of motion that mimics running (45 to 60 degrees).
Core Strength
A strong core is essential for stabilizing the body. Jurek encourages exercises like Pilates, which emphasize proper alignment, concentration, breathing, and flowing movement. He also recommends bridging and plank work. He advises against traditional sit-ups and crunches, as they involve bending the low back.
Plyometrics
Jurek encourages light plyometric activities like jumping rope, skipping, or hopping. For more intense plyometrics like box jumps, he recommends working with a trainer or physical therapist to design a safe program. He emphasizes the importance of a solid strength-training base before engaging in hardcore plyometrics.
Yoga
Yoga improves body awareness, flexibility, and relaxation. Jurek recommends slower, gentle types of yoga for runners, as they provide adequate strengthening without overexertion. Yoga helps athletes slow down, develop body awareness, and focus on breathing and form.
Jurek's Legacy: Inspiring a New Generation of Plant-Based Athletes
Scott Jurek's accomplishments and his commitment to a plant-based diet have made him an icon in the ultramarathon world. His book, Eat & Run, shares his story and favorite recipes, inspiring countless individuals to explore the potential of veganism for athletic performance and overall well-being.
Recipes
Scott's Chocolate Adzuki Bars
These bars are made from adzuki beans.
Ingredients:
- Coconut oil
- Adzuki beans
- Banana
- Almond milk
- Coconut milk
- Flours
- Cocoa
- Syrup
- Vanilla
- Salt
- Dried fruit
- Chocolate chips
Instructions:
- Preheat oven to 400° F.
- Grease a 9-inch square pan with coconut oil.
- Blend beans and banana with almond and coconut milk until smooth and creamy.
- Add the flours, cocoa, syrup, vanilla, and salt, processing until thoroughly mixed.
- Stir in dried fruit.
- Pour mixture into pan.
- Sprinkle chocolate chips on top.
- Bake for 35 to 45 minutes, until firm.
- When cool, cut into squares.
Lentil Burgers
These burgers are an excellent source of protein.
Ingredients:
- Lentils
- Water
- Parsley
- Garlic
- Onion
- Walnuts
- Bread crumbs (Ezekiel 4:9 bread recommended)
- Flax seed
- Mushrooms
- Greens
- Oil
Instructions:
- In a small pot, bring lentils, water, parsley, 1 garlic clove, and ½ cup of onion to a boil.
- While the lentils are cooking, combine the walnuts, bread crumbs, and flax seed in a bowl.
- Sauté the remaining onion, remaining garlic, the mushrooms, and the greens in the oil for 8 to 10 minutes, then set aside.
- In a large mixing bowl, combine the lentils, sautéed veggies, and bread crumb mixtures, and mix well.
- Using your hands, form burger patties to your desired size and place on waxed paper.
- Lightly fry in a seasoned skillet, or broil or grill until lightly browned and crisp, 3 to 5 minutes on each side.