– Sour snacks are best, because then I don’t get so thirsty, says the 28-year-old to news. Recently she ran 250 kilometers from Oslo via Sandvika, back to Oslo and then Askim, Halden, Sarpsborg, Råde and finally Vestby. She ran for 29 hours and 43 minutes, stopping only to go to the bathroom, change her socks and fill her running vest with food and drink. MAP: Here she ran a total of 250 kilometers. Photo: Andreas Lunde Grindstein / Private – In the last 50 km I felt that “now I can’t wait to get to the finish line”. It’s strange how such small pleasures as drinking an ice-cold Siesta and eating Sørland chips when I got to the car, suddenly become completely magical, she says, and admits that the very best thing was taking off her shoes. Love to run – I think there is a bit of a difference as to why people like to run so far. For me, it’s simply that I love to run. DONE: This is what it looks like after running 250 kilometres. Photo: Andreas Lunde Grindstein / Private Myhren Bouchleh has a master’s degree in clinical nutrition, and works as a nutritionist at Klinikk for alle in Ski outside Oslo. – What exactly is a nutritionist who runs 250 kilometers? – I don’t have an exact overview of what I ate in total, but primarily it was a white baguette with Nougatti or cheese and ham, about every hour and a half. In addition, I ate some snacks, maybe two or three pieces per hour. I drank Powerade and Tailwind, and I took salt tablets from the pharmacy if I sweated a lot and felt the need for it, she says. – How can eating snacks be nutritionally correct? – That’s right because you have to get in fast carbohydrates. Eating gel can also work, but gel can be challenging for the stomach because it is so concentrated. It may be safer to ingest sugar in a more solid form, because it is important to raise your blood sugar when you go out for a long time, and then snacks can be a good alternative, she says. NUTRITION: Miriam Myhren Bouchleh at home in Oslo before the start with what she planned to eat and drink en route. Photo: Andreas Lunde Grindstein / Private 60–90 grams of carbohydrate per hour The nutritionist says that the general recommendation is a carbohydrate intake of approximately 60–90 grams per hour. Some carbohydrates are fast (such as gel and snacks), while baguettes do not have as fast carbohydrates. This means that the body takes longer to turn it into “petrol”. Both parts are important, and it is important that you do not eat too much. BREAD: Food stop in Halden. Photo: Andreas Lunde Grindstein / Private – One should constantly fill up with carbohydrate, so that it gets into the blood and can be used by the muscles there. It is very individual how much one tolerates eating on the way, but most people can train on it and make digestion more “robust” for carbohydrate intake during activity. The intensity also affects how much one is able to eat, she says. – The Achilles’ heel of many ultra runners who have enormous physical capacity are challenges with the stomach. Many say they actually just want to give up having a bowel. Fortunately for me, white baguette, which has no fiber, is a good solution. And the night before I had rice for dinner, because rice is very gentle, she says. PLAN: Everything was weighed and categorized before the start. Photo: Privat Fiber is a type of carbohydrate that is not absorbed in the intestine, but passes on to the large intestine. It does not contribute any direct energy to the training, but rather can cause a little too much to happen in the gut. Miriam believes that stomach problems on long ultra runs are almost inevitable. – Here it has to be trial and error, and what works for one person does not necessarily work for another. The only rule in sports nutrition is not to try anything new in competition. Test out food and drink during training, says Miriam Myhren Bouchleh. Miriam’s advice to you You usually do not need to think about nutrition if you are not going to be active for more than 75 minutes. Eat breakfast/meal several hours before you are going to be active and fill up on fast carbohydrates such as a banana or sports drink about an hour before. But not too much. Eat fast carbohydrates. It can be gel in portion packs bought at sporting goods stores, but candy can work just as well. There are approximately 7 grams of carbohydrate in a medium-sized snack, so four snacks in half an hour is fine. You can eat chocolate along the way, but it also contains a lot of fat. If you have a relatively high intensity, you should rather consider something else that contains mostly pure sugar. Try yourself – what works for one person does not always work for another. Fainting under a hug Kjærast and roommate Andreas Lunde Grindstein helped her when she jumped, he organized it so that she got food, drink and the right clothes along the way. – I couldn’t have done it without him, she says. – But is it actually healthy to run 250 kilometers and for almost 30 hours? – When we got to the finish line, we took a few pictures and such, and when Andreas gave me a hug, I just said: “I’m a bit tired, me, Andreas”. Then I fainted for five to six seconds. For tendons and joints and such, it is not healthy to run that far. I would not recommend others to run 250 kilometers continuously, smiles Miriam Myhren Bouchleh, who has no plans to do it again. Butcher Ronaldo’s unknown celebration: – No, no! 00:59 Throwing up the England drink: – Worse than expected 02:00 Being cursed by the Lewandowski penalty: – Worst I know 00:57 Teammate tackled – the reaction creates laughter: – A cartoon 01:05 Show more Published 05.07.2024 , at 11.40
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