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Scott Jurek’s Diet: What Does The Champion Ultra Runner Eat to Stay Strong?

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Last Updated on August 10, 2024 by Amanda Bowden

Fueling with Plants: Inside Scott Jurek’s Nutrient-Dense Diet for Endurance Running

Scott Jurek is a legend in the world of ultra-running. He has won some of the sport’s most grueling races, including the Western States 100-Mile Endurance Run and the Badwater 135-Mile Ultramarathon, and has set numerous course records. In fact, he’s claimed the record for Western States 7 times! But Jurek’s success is not just due to his training regimen and mental toughness; Scott Jurek’s diet also plays a crucial role in his performance.

In this post, we’ll explore Scott Jurek’s diet and how it helps him stay strong. We’ll cover the main components of his diet and the benefits of a plant-based diet for ultra-runners. We will also look at the nutrient-dense foods in Jurek’s diet, his protein and carbohydrate sources, Jurek’s favorite recipes, and a sample meal plan.

Scott Jurek’s Diet Overview

Scott Jurek: Learn all about Scott Jurek's diet in this post.
Scott Jurek. Image from Wikimedia Commons. Licence.

Jurek is a proponent of a plant-based diet that emphasizes whole, nutrient-dense foods. He believes that this type of diet is not only healthier for the body, but also better for athletic performance. By focusing on whole foods, Jurek ensures that he gets all the nutrients his body needs to recover from workouts and stay strong.

Plant-based diets have been gaining popularity in recent years, and for good reason. Research has demonstrated that they can lower the likelihood of developing chronic conditions like heart disease, diabetes, and cancer. For athletes, plant-based diets can also provide the necessary nutrients to fuel intense workouts and aid in recovery.

Nutrient-Dense Foods in Jurek’s Diet

One of the key components of Jurek’s diet is the focus on nutrient-dense foods. Nutrient density refers to the amount of nutrients in a food relative to its calorie content. In other words, nutrient-dense foods provide a high amount of nutrients for relatively few calories.

Examples of these foods in Jurek’s diet include leafy greens such as kale and spinach, nuts and seeds like almonds and chia seeds, and fruits such as blueberries and bananas. These nutrient-dense foods contain a plethora of vitamins, minerals, and antioxidants that aid in post-workout recovery and combat inflammation.

Protein and Carbohydrate Sources in Jurek’s Diet

Protein and carbohydrates are two important macronutrients for ultra-runners. Protein helps repair and rebuild muscle tissue after workouts, while carbohydrates provide the necessary energy for intense exercise.

Jurek gets his protein from plant-based sources such as beans, lentils, and tempeh. These foods are not only high in protein, but also provide other important nutrients such as fiber and iron. The high fiber content of the pulses and the micro-organisms in the fermented tempeh help to increase the diversity of your microbiome. This in turn can improve intestinal health, reduce inflammation and improve metabolic capacity. This has the potential to contribute to performance gains.

Carbohydrate sources in Jurek’s diet include whole grains such as quinoa and brown rice, as well as fruits and starchy vegetables like sweet potatoes. By focusing on whole, unprocessed carbohydrates, Jurek ensures that he gets the sustained energy he needs for long-distance running.

Jurek’s Favorite Recipes and Meal Plan

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Jurek has shared many of his favorite plant-based recipes over the years. One of his most popular recipes is his Lentil-Mushroom Burgers, which are packed with protein and flavor. Another favorite is his Coco Rizo Cooler, a refreshing drink made with chia seeds, brown rice, water, and coconut milk.

Scott Jurek Book

Scott Jurek has written a fantastic book which I found inspiring: ‘EAT & RUN‘. In it, he not only tells you about his life and his long journey to become an ultra runner. It also gives you his favorite recipes so you can copy his diet.

If you’d like to read Scott Jurek’s book, you can get it on amazon.com by clicking here, or on amazon.co.uk by clicking here.

Here is a sample meal plan based on Jurek’s diet principles:

Breakfast: Oatmeal with almond milk, blueberries, and chia seeds

Snack: Apple slices with almond butter

Lunch: Lentil-mushroom burger with sweet potato fries

Snack: Carrots and hummus

Dinner: Quinoa bowl with roasted vegetables and tempeh

Tips for Incorporating Scott Jurek’s Diet into Your Own

  1. Start small: If you’re not used to eating a plant-based diet, it can be overwhelming to try to switch all at once. Start by incorporating more fruits and vegetables into your meals, and gradually reduce your consumption of meat and processed foods.
  2. Experiment with new recipes: Jurek has shared many delicious and nutritious plant-based recipes over the years. Try out some of his recipes, or experiment with your own plant-based creations.
  3. Focus on wholefoods: Instead of processed foods, focus on whole, nutrient-dense foods such as fruits, vegetables, pulses, nuts, and whole grains. These foods will provide your body with the nutrients it needs to stay strong and healthy.
  4. Listen to your body: Everyone’s body is different, so it’s important to listen to your body and make adjustments as needed. Pay attention to how you feel after meals and workouts, and make changes to your diet as needed.
Arnulfo Quimare and Scott Jurek. Doe Scott Jurek's diet help him run faster?
Arnulfo Quimare and Scott Jurek. Image from Wikimedia Commons. Licence.

How Scott Jurek’s Diet Can Help You Improve Your Athletic Performance and Overall Health

Scott Jurek’s success as an ultra-runner is a testament to the power of a plant-based diet. By focusing on whole, nutrient-dense foods, Jurek ensures that he gets all the nutrients his body needs to recover from workouts and stay strong. Incorporating some of Jurek’s diet principles into your own diet can help you improve your athletic performance and overall health.

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