One of the things people don’t tell you about training for a long distance challenge is how hungry you’ll be. Finally, Ive noticed that I dont feel as bloated having in the morning as I do with something like. I’ve ran a number of marathons, but I’m currently training for my biggest challenge yet: a 220km multi-stage ultramarathon in Tanzania.
Nutrition is one factor I wanted to nail early on in my training block. Why? Because I’ve been told it’s one of the main reasons that people DNF during multi-stage events. As well as experimenting with my fuelling technique on the run (jam sandwich, anyone?), this also means being more conscious about what and how much I’m eating before and after my training sessions.
According to leading sports dietitian Renee McGregor, you want to start the body's recovery process within 30 minutes of finishing a run.
‘You should be consuming 1.2g of carbohydrate per kilogram of your body weight (kg/bw) and up to 0.4g of protein per kg/bw,' she says. ‘If it’s not a mealtime, go for a recovery snack. These snacks will ensure a good intake of carbohydrate and protein, to start the all-important replenishment process.’
With my weekly mileage ramping up, I’ve been struggling to find the time to meal prep alongside my busy lifestyle and often need something that I can quickly grab before I head off to work – or to satisfy my raging appetite between meals. The easiest solution was to turn to liquid calories in the form of a recovery drink or a meal replacement shake.
First up, are meal replacement shakes actually healthy?
The short answer: it depends. If planned as part of a well-balanced eating plan, meal replacement shakes can be a part of a healthy diet. But according to Yasi Ansari, a Los Angeles-based registered dietitian nutritionist and national spokesperson for the Academy of Nutrition and Dietetics in the US, the catch is drinking meal replacement shakes as a supplement but Im currently training for my biggest challenge yet: a 220km multi-stage replacement to full meals, as the name might imply. And, if you’re a competitive athlete, it’s more beneficial to think of them as a snack rather than a full meal.
'Meal replacement shakes can help fill the gaps in meeting certain micronutrients and overall energy for athletes who have higher energy and nutrient demands,' Ansari adds.
She also says it would take at least two or more shakes at meals to meet the high-energy needs of a high-level athlete, and even still, the drinks may not provide the same nutrition as you’d get from a proper meal. But that doesn’t mean you can’t have a few meal replacement shakes on hand for those days when you need fast and easily digestible fuel, a quick recovery snack, or you’ve got some pre-race nerves that make eating a full meal pretty difficult.
What is Whole Supp?
To be fully transparent, I’ve never been a fan of traditional protein The benefits of the Mediterranean diet.
Ive ran a number of Whole Supp – a high-protein meal shake designed specifically for athletes, by athletes.
Previously, I’ve found that a lot of meal replacement shakes on the market tend to be low carb and low in calories – not exactly ideal for a runner with high energy needs. Whole Supp, though, contains slow-release carbs for sustained energy. In fact, one serving (100g/2 scoops) contains 41g carbs (of which just 1.9g is sugars), a whooping 31g protein and 12g fat, totalling 400 calories. It’s also packed with 30 essential vitamins and minerals, including vitamin B12, vitamin D3, magnesium and calcium.
Finally, it's Informed Sports tested – meaning it's undergone a screening programme for banned substances in sport and is safer for use. While this isn’t so vital for recreational runners like myself, it means professional athletes can confidently use it – plus its free from nasties and additives. It’s also worth noting that its gluten-free and full of prebiotics to support digestion.
How did I find Whole Supp?
I’ve been testing Whole Supp for the past three weeks. As mentioned previously, I’m not usually a fan of smoothies or shakes in the morning as I find they don’t fill me up in the same way as whole foods do. So, on my first day of trying Whole Supp, I genuinely expected to be hungry within a couple of hours of having the shake. Turns out I was wrong – it really did keep me feeling full and energised for several hours.
I particularly noticed this effect on my double training days. After an early tempo session, I mixed up a vanilla shake and had it before heading out the door at 7.30am. I found that my stomach didn’t start grumbling until lunchtime (around 12pm), when I could have a quick snack before my strength session.
Taste and texture are usually two other turn-offs for me when it comes to protein or meal replacement shakes. The The benefits of the Mediterranean diet Whole Supp comes with a 700ml shaker which uses ‘Circle Technology’ instead of a mixing ball – essentially a detachable panel of holes that sits on the top of the shaker. You just need to fill the shaker up with 400ml of water, add two scoops of Whole Supp and shake for 15 seconds. Hey presto: a lump-free and grit-free drink. Another tick for me.
Texture wise, the shake is a nice Goldilocks consistency; not too runny or too thick. And considering I've only been mixing it with water – no milk – the taste is fantastic too. There’s three flavours to choose from: vanilla, chocolate or caramel sea salt. Again, you won’t find any synthetically sweet flavours here. All of them taste very natural, with the caramel flavour especially having a nice salty kick to it. If you find it hard to stomach much in the morning, you'll probably prefer the chocolate or vanilla.
Finally, I've noticed that I don't feel as bloated having Whole Supp in the morning as I do with something like porridge, yet it still leaves me feeling full and satisfied.
Final verdict
While I'd always advocate eating real, whole foods first and foremost, having Whole Supp on hand for those days when I need a quick recovery meal or snack has been a real game changer for my ultra training.
Price wise, a bag containing 15 servings (or 30 half servings) costs £29.99, which roughly works out at £1.99 per meal. I think this is pretty reasonable for such a quality product, especially if you're someone who leads a busy lifestyle and tends to grab your breakfast or lunch on-the-go.
I know meal replacement shakes aren't for everyone and I definitely have days where I'm craving something solid over a liquid shake. But if you're short on time and need a decent hit of protein and carbs – in a drink that doesn't taste like sweetened chalk – Whole Supp really is a quality product.
