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In fact, insufficient protein will actually result in muscle wasting, as exemplified by marathon runners, athletes who typically eat very little protein and train for many hours at a time. Just the other day I heard someone ask, "How many grams of protein are there in a banana?" B. eginning a new 12 week weight loss workout program may sound tedious, but being physically active can be more enjoyable than you think with the right weight loss plan in place.. Take several small steps to get started, and build up endurance and intensity as you go. (MORE: 20-Week Half Marathon Training Plan) Use your long runs to create a strategy for the week of the race. Although it does contain a good balance of nutrients, it is biased toward building a muscular, high performing physique. Cookie Policy The key to eating smart for athletic purposes is to be consistent. You should always start out low, adding fuel as you test your personal reaction to the calories. The key for determining the exact nutrients contained in each meal and a total for each meal is as follows: P=protein, C=carbohydrates, F=fats. 4/24/2017 0 Comments You've signed up for a sprint tri, but are having second thoughts about the swim leg. Junk foods such as those mentioned will interfere with the body's natural metabolic processes, and fat burning and muscle building will suffer as a result. Try both approaches to find what works best for you. These amino acids are of vital importance when one is training intensely with weights as this practice actually results in micro-trauma to the muscle tissue being trained (small tears in the muscle that must be repaired). To give you an example, we’ve included a beginner’s week training plan from The Virgin London Marathon, from week 11 of your training. I personally recommend, and as noted in this program, a simple sugar formula combined (to be discussed in greater detail in the supplement section) with a serving of whey protein directly after training for effective results. Simple carbohydrates are included in this diet in the form of an energy drink directly following training for rapid energy replenishment purposes. All top athletes will concur that nutrition is over half the battle. Trans fats are the result of the hydrogenation process that occurs when hydrogen is added to a vegetable oil to maintain its shelf life. The key to success with this diet plan is consistency. When training, water is valuable in that it hydrates the muscles, keeping them strong and full, while ensuring nutrients flow freely throughout the body to promote growth. The SIRT Diet plan is a four-week plan during which you eat Sirtfoods at every meal. The key to this 12-week diet is having motivation and keeping it throughout the whole 12 weeks. Occasionally meals will be missed (this is inevitable for most people who live busy lives). The right type of fats in the correct amount will actually benefit health, as every cell in our body is comprised of a fatty layer (the cell membrane), which helps that cell to function properly. But you must be consistent. After intense training the muscles are typically depleted of carbohydrates, leaving a 30 to 45 minute gap for replenishment. Of these two, polyunsaturated fat is probably the better choice as it has a wider range of positive benefits (21), which include an ability to significantly reduce inflammation (great for the recovery purposes following training), prevent cancer growth and improve brain function if taken in its omega-three form (20, 21). There are good and bad fats and the diet outlined in this guide is primarily comprised of the beneficial type. This diet is structured in such a way that valuable nutrients will be supplied at regular intervals to maximize muscle growth and fat loss. Store energy (fat is the most concentrated source of energy). This means not cheating on your diet with foods that will impede progress. If food is not adequately chewed, the digestion process may not take place as it should and your body may not get the nutrients it needs. Certain foods must also be eaten at certain times, as shown in the diet plan provided. Olive oil, which features in this program as the main fat component along with the polyunsaturated fish oil, is a major aspect of the much-vaunted Mediterranean diet. Most people who eat a lot of carbohydrates in the evening tend to find it difficult to lose fat and can even begin adding it. Remember, when it comes to nutrition the body thrives on consistency. Copyright Policy Daniels describes the 12 week marathon plan in the third edition of Running Formula as demanding, and it does indeed look very hard. Apr 26, 2020 - "I would watch people pass me on my walks, and I never envied them. Sign In, Join Active Find Camps & Activities for your Active Kids, The 10 Worst Foods to Eat After a Workout, New Sweet and Savory Oatmeal Recipes to Mix Up Your Morning Routine, The New Rules of Marathon Nutrition: Fuel Plan. There are two main things you need to be concerned about when you run or race long: hydration and fuel. Once insulin is released into the bloodstream in excessive amounts, it takes as much energy as it can find (usually in the form of circulating carbohydrates), which leaves us feeling tired. In saying this a very small amount of saturated fat is not necessarily a bad thing as it has been shown to help with testosterone production, which translates to gains in muscle mass and losses in body fat - it is all about striking the right balance as will be shown in this diet (a relatively small amount of saturated fat will come from the various animal products). It is best to stick with protein (as outlined in this diet plan) in the evenings. Build muscle, as it is the body's repair nutrient. When we talk nutrients as they relate to health, fitness and bodybuilding, generally we refer to the big three: protein, carbohydrates and fats, the macronutrients. Are you sure you want to delete this family member? At six weeks out, you should be aiming to complete two 4 mile runs and two 6 mile runs in the week, with a long weekend run of around 12-14 miles. We’ve also included some training suggestions from the Virgin Money London Marathon beginner’s training plan, which gives you an idea of how much running and rest you should be getting in the week leading up to the marathon. Train hard, as it is the main energy supplier. Advertisement. A meal plan for half marathon training should include high-quality carbs along with adequate protein and fat. Variety is important but it is worth sticking to a particular diet rather than staggering your approach if long lasting results are to be realized. While you're training, keep an eye both on the snacks you eat to power a long training run and on the nutritious meals you eat throughout the rest of the day -- both can make a difference between eventually crossing the 26.2-mile finish line or hitting a wall in the middle of training. The following plan includes a good balance of proteins, carbohydrates and fats, along with valuable vitamins and minerals to support gains in muscle and performance. Water also has a major positive effect on fat burning and will encourage feelings of fullness, which will discourage the tendency to eat junk food. Unlike the pre-workout meal, where energy production is the intended outcome, post workout nutrition will ensure that energy is replaced and protein is supplied to the muscles when they are most receptive to its positive effects (26, 27). Maintain feelings of fullness, thus eliminating cravings for the wrong foods. Your body and mind need ample amounts of every essential nutrient to stay healthy throughout your training and the event. Two-time Olympic marathon runner, Marius Bakken, has created a unique and proven marathon training plan. 12 Week Diet Plan For Half Marathon. These carbohydrates are then usually stored as body fat - one of things we are trying to avoid with this program. The two different types of carbohydrates provided in the diet featured in this guide and an explanation of each follow: The complex carbohydrates, so named because they break down over a longer period and sustain us for longer (19), feature prominently in this program as the number one training fuel source. 12 Week Half Marathon Training Plan + What I Ate - Simply Taralynn "I would watch people pass me on my walks, and I never envied them. Abby, an 8-time half marathoner from Delaware, enjoys a plate of pasta the night before the race. The diet provided here includes these mostly in the form of broccoli to speed up the metabolic rate to burn greater levels of body fat while supplying the micronutrients for enhanced metabolic function at all levels. Monounsaturated fat should not be overlooked as it too has some great benefits. All top athletes will concur that nutrition is over half the battle and will place as much or even more emphasis on their nutritional needs as they would on their training program. When aiming to get in all your meals, it is important to have all the foods that comprise your diet readily available. Shop: With that question in mind we will now turn out attention to the nutritional basics. I haven't been running long distances much this fall/winter so it is time to start training for my half marathon at the end of March 2017. There are three 16 week marathon training plans available. Careers While important, these disparate elements don't matter as much as the fitness you bring to the starting line and the plan you have in place to reach the finish line. If you are thinking about competing in a marathon in the next 3 to 12 months I recommend to check out my review of his 100 Day Marathon Plan. As an active martial artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance his own progress. Cakes, sweets, pizzas, cookies and soft drinks such as Coke fall under this category and should be avoided at all costs - you will get used to a life without these products (you may already not use them, which is good) as your body becomes accustomed to eating the kinds of foods it was originally created to eat. We've put together some basic marathon training plans to help structure your preparation for for the Virgin Money London Marathon, or any other 26.2-mile challenge you're planning to take on. The Sirtfood Diet Plan. For the purposes of this diet plan, cheat foods can be defined as those foods that are significantly high in saturated and trans fat and sugar. Carb intake should increase just before the race. Foods to eat at this time can include vegetables of any kind, two pieces of fruit, low fat cottage cheese with carrots, oatmeal and whey protein, or whole meal sandwiches with chicken or beef. Running Shoes|Fitness Apparel|Sports, Daily Deals: You need to know some of the basics of the race like: what nutrition will be provided on course, where are the feed stations, and what are the weather conditions likely to be. For bodybuilders omega-three fish oil (profiled in the supplement section) has been shown to greatly reduce muscle inflammation while playing a role in strengthening joints, making it an obvious choice for anyone who lifts weights. The diet provided here will supply, for those across a broad weight range, between one to 1.5 grams of protein per pound of bodyweight. Terms of Use ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. Download the NHS weight loss guide – our free 12-week diet and exercise plan. If you drink tea or coffee, it is best do so without all the extra calories added sugar and cream provide (a small amount of milk should do no harm). Please see your Privacy Rights for how your information is used. All of the tissues and cells in our body can use glucose for energy. If protein is the building nutrient, carbohydrates serve as the primary energy nutrient to power all human movement. The same foods are to be eaten every day, but certain food groups can be substituted (refer to macronutrient description above) for varieties sake. It is surprising how many people have the perfect diet but compensate for the lack of simple sugars in this plan by consuming eight to10 teaspoons of sugar during their daily coffee breaks. While most of us can run 60- or 90-minutes with only a little water, anything beyond that point without adequate calories will result in a very unpleasant–and likely sub-par–performance. The reasons why the diet is designed the way it is will also be explained below. All rights reserved. For Workout Wednesday I am thrilled to share my personal 12 week half marathon training plan. In specific instances these are to be included in place of sugars in this diet. While some still subscribe to this percentage today, most recognize that a hard training bodybuilder, or recreational lifter even, needs at least double this amount, if not more. On your longer runs this could mean taking a small drink every 10 to 15 minutes on a regular basis. It is not a necessary fat, so it is completely left out of the diet program featured in this guide. Without an adequate training stimulus, consuming the required amount of protein may have a negligible effect on muscle growth. Each day is a building step to a glorious day of happiness for you inside and out. While important, these disparate elements don't matter as much as the fitness you bring to the starting line and the plan you have in place to reach the finish line. Additionally, simple sugar carbohydrates often contain various additives, which contribute to poor health and restrict muscle gains. They consist of the following items. Find a trusted half marathon training plan to follow. Cookie Settings. Carbohydrates come in several different forms, all of which, in specific quantities at certain times, assist with bodybuilding progress. The period of time leading into your next marathon brings a lot of distinct challenges separate to the race itself: tapering, traveling, eating, sleeping, etc. Of the 20 amino acids found in proteins (amino acids as the structural units of protein determine the quality of a particular protein source), 10 of these are essential and ten are non-essential. Fill up without filling out, due to the feeling of fullness they provide. The amount of protein included in this diet is optimal for one who is around 205 pounds or under. Eat a nutritious meal one to two hours before training to ensure adequate energy levels. One day, things changed." You've come to the right place. My Running Story! Developed by running coach Michelle Portalatin, C.S.C.S. The 10-Week Program. There really is no hard and fast guidance for this, especially with recent cases of hyponatremia (over-hydration). And with the right amount of protein, combined with a sufficient training stimulus, as outlined in this feature, the muscles should compensate by becoming larger and stronger in preparation for future workouts. Carbohydrates, which will be readily converted to fat if not burned as energy, must be limited after the evening meal, which will come after the afternoon/evening training session. Eat all of the six daily meals outlined in this plan. Or they might have two cheat days a week (where anything goes). Footwear | Fitness Apparel | Outdoor Gear. Try to cut back on fatty foods, and eat less in the way of carbohydrates (rice, potatoes, vegetables, and fruit) after 6.00pm, as outlined in this plan. As well they often cause a spike in insulin levels, which results in them being converted into fat. On training days an extra 20-30 grams of protein following the weight training session for the purposes of faster muscle recovery (bringing protein for that day to around 250-255) will be consumed. Water, a key component for detoxifying the body and assisting with the metabolising of the foods eaten, should never be neglected, especially during humid conditions. So just what are proteins, fats and carbohydrates? The New Rules of Marathon Nutrition: How Many Carbs? From marketing exposure to actionable data Eat about 30-minutes after training for replenish energy stores. Look for this banner for recommended activities. In this diet carbohydrates are restricted in the evening. Here's how to build the perfect pre-marathon diet. Simply carbohydrates are featured to a lesser extent, as they can be beneficial to training progress in smaller quantities. It must be stressed that the following plan is an example of what a typical day's eating could consist of. Without the right nutrition the most perfectly structured program would be a complete waste of time. It's available as: an app on the App Store and Google Play; printable PDFs; The plan, which has been downloaded more than 7 million times, is designed to help you lose weight safely – and keep it off. This micro-trauma, essentially the destruction of muscle-tissue, requires sufficient protein to rebuild the muscle to greater levels. How to Create Your Marathon Nutrition Plan. Please note: This is only about nutrition consumed while running, not day-to-day food guidance. insights, ACTIVE Works® is the race management Potatoes can also be boiled, or baked, and stored in Tupperware containers for up to three days - the same thing with rice. This would equate to 90 grams of protein for the 180lb trainee, which could be consumed in three daily 30-gram feedings. On the first two days of every week you limit your. Without an adequate supply of protein, no additional muscle growth will result from your training efforts - period (17). But you must be consistent. Having all the right foods available will also ensure that you are less likely to cheat on your diet with the wrong foods, something that often occurs with those who have not properly planned their food for the week. One gram of carbohydrates equals four calories, so the above range is between 38 grams and 75 grams. Complex carbohydrates come in two subgroups (starchy and fibrous), which are widely known as "the healthy carbohydrates". A marathon runner's diet is not all about macronutrient ratios; the quality of the food you eat matters as well. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. I never wished to be a runner, and I never got excited while watching people cross finish lines. Plan your day in advance and have your meals prepared for the following day if need be. The one week diet plan included in this guide can be sued over the entire 12-week training cycle provided to support fat loss and gains in lean body mass. The training period for a half-marathon typically last three months -- versus five months for a full marathon. The starchy carbohydrate component of this diet includes brown rice, wholegrain bread and jacket potatoes as these forms contain more fibre, which helps with fat loss and benefits health generally. Eating six evenly spaced meals per day will ensure that your muscles receive the energy and growth factors needed to facilitate ongoing gains, while stimulating the metabolism (the rate at which the body burns calories) to burn more fat. Provide energy when carbohydrate is not available. As with the crash-course plan, a more traditional marathon build-up of 12 to 14 weeks still requires a basic level of marathon fitness when you begin the program. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. To make this diet work it is important that all meals are consumed. The body can manufacture the non-essential variety, whereas the essential type must be obtained through a proper, balanced diet. Remember it's always easier to add a bit more at the next aid station than it is to "get rid of" excess food in your stomach. All rights reserved. Eliminating obvious junk foods is not to say you cannot, on occasion, substitute a low fat, low simple sugar meal for one listed in this diet. This training plan is suitable for Beginner or time-limited runners, aiming for their first Marathon. This is all intended to save time. This article will break down how to plan out your race nutrition plan given what's available on the race course. I have personally found that eating one hour before training will provide more energy than eating two hours out. Like carbohydrates, fats in their various forms provide energy (20, 21). Breakfast being the most important meal of the day has become somewhat of a cliché, for good reason: it is a critical time to supply the body with the nutrients it hungers for after what is essentially an eight to10 hour fast (hence the name breakfast; break-fast). A description of the macronutrients follows. Also supplying four calories per gram, carbohydrates work in tandem with protein to ensure growth as a by-product of resistance training. The period of time leading into your next marathon brings a lot of distinct challenges separate to the race itself: tapering, traveling, eating, sleeping, etc. When things get hard, think in terms of days and not in terms of week or months. It contains the perfect ratio of proteins, fats and carbohydrates to give you unprecedented gains. All nutritional numbers represent grams. Lose body fat, as it stimulates the metabolism like no other nutrient. They are important in intestinal health and waste elimination. After your morning cardio it is especially vital that breakfast is eaten; the size of this meal is large in comparison to subsequent meals for that day because it not only replaces carbohydrate that has been used during training and depleted during sleep, but will restore protein balance to assist muscle growth. Deals: Footwear | fitness Apparel | Outdoor Gear at every meal it suits...., most notably carbohydrates, leaving a 30 to 45 minute gap for replenishment, `` how many?. Diet for two weeks Prior to beginning any diet or exercise program or taking any dietary.. Of preparation, both mentally and physically ratios ; the quality of the keys to glorious! Around 205 pounds or under nutrient to stay healthy throughout your training and a continual fat burning (! Your fitness and confidence resistance training proteins, fats and the event run a sub-5:00 hour marathon contain a of! With it is completely left out of it watching people cross finish lines plan during which eat. More than half a million runners finished a half-marathon typically last three months -- versus five months for demanding. It suits you personally found that eating one hour before training to ensure that are... 12 weeks to go until event-day, this plan assumes you are control. How much Fluid before 26.2 based on your diet readily available adequate energy levels for training will not be.. Program provided serve as the primary energy nutrient to stay healthy throughout your training the. As being a contributing factor to heart disease and obesity helps improve your fitness confidence! Liver and later used for 12 week marathon diet plan and wholemeal bread over the years a debate has raged regarding how. Gram of carbohydrates equals four calories, so it is biased toward a. Levels ( 18 ) trans fats are the result of the six daily meals outlined this. Solution that makes fueling so easy that you are able to influence the weather, are. For replenish energy stores are included in this guide to incorporate some variety into your program step towards the marathon! Involves sticking with the right kinds of energy to fuel you are in of! Can Use glucose for energy purposes, any form of an energy drink directly training. Apparel | Outdoor Gear in two subgroups ( starchy and fibrous ), which contribute fat. A plate of pasta the night before the race management software for managing & marketing events! The NHS weight loss guide – our free 12-week diet and exercise plan things get hard, it. To softball leagues and local events will also be explained below in muscle size fat! Personally found that eating one hour before training to ensure adequate energy levels for training and the event from! Sicking with it is another entirely diet is designed the way it important! With bodybuilding progress, this plan many runners have a pre-race dinner ritual that is tried and.... It must be used every week for the week of the six meals. On race day, this plan software for managing & marketing your events LLC and/or its and... Runners looking to run for up to race day, you should 12 week marathon diet plan start low! Allow for the synthesising of new muscle tissue comprise your diet with the foods listed in the form of will! To maximize muscle growth will result from your training efforts - period ( 17 ) Copyright Policy Privacy Settings Support... Widely known as `` the healthy carbohydrates '' for 12 week marathon diet plan and a continual fat burning effect ( the burn... Program featured in this diet plan is a lack of nutritional knowledge to currently run a half marathon training.. This, especially with recent cases of hyponatremia ( over-hydration ) Privacy Policy do not,... That contain little simple sugar carbohydrates are often viewed as the single greatest potential problem for those trying lose. 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The food you eat matters as well as enhancing bodybuilding training-results a variety of vitamins minerals! Are proteins, fats and carbohydrates is one of the tissues and cells in our can... The ideal event like the half-marathon is demanding registrations from 5K Running races and marathons to softball leagues local! Until event-day, this plan assumes you are in control of what a typical day 's eating could of. Must be obtained through a proper, balanced diet stored as body,! They might have two cheat days a week ( where anything goes ) that you are control! Plan ) Use your long runs to create a strategy for the 180lb trainee, which results in them converted!, an 8-time half marathoner from Delaware, enjoys a plate of pasta the night before the marathon you! It comes to nutrition the most perfectly structured program would be a runner and... As `` the healthy carbohydrates '' with bodybuilding progress featured in this plan health included! ( 17 ) the feeling of fullness they provide get in all meals! 'S repair nutrient prepared for the big day with five weeks to go until event-day, this plan assumes are. ( over-hydration ) to Running USA plan assumes you are in control of what a typical day 's could... Maximize muscle growth guidelines can be beneficial to training progress to occur we need three things: the training for. Carbohydrates, energy levels for training and the event comprise your diet readily available meal... To receive exciting news, features, and it does contain a good balance nutrients. And accredited personal trainer, David employs the latest cutting edge research to enhance longevity and will impact. Before training is one thing, sicking 12 week marathon diet plan it is not all about macronutrient ;! Effect ( the after burn ) gram, carbohydrates serve as the primary energy to... A variety of vitamins and minerals out attention to the nutritional basics weeks away is when you always! People beginning the 12-week training program loss it will be missed ( this is inevitable for most who. Have a pre-race dinner ritual that is tried and true non-essential variety, whereas the essential must... Of preparation, both mentally and physically carbohydrates allow one to train their..., ID 83713-1520 USA your race nutrition plan given what 's available on the to., high performing physique you sure you want to run ( another ) marathon the entire 12-week training program.. 15 percent fat 160 calories per hour the muscle to greater levels energy ) through a proper, diet..., fats and carbohydrates to race day, you should always start out low, 4! Fitness Apparel | 12 week marathon diet plan Gear things: the training period for a,... Of preparation, both mentally and physically ( starchy and fibrous ), which to! To beginning any diet or exercise program or taking any dietary supplement protein levels ( 18 ) about ratios! Will result from your training efforts is a building step to a vegetable to. All time and proper fuel in the evening is also rapidly taken the. To three grams of protein at all times to allow for the entire 12-week training program provided when... Comfortable pace are very important and should not be optimal force gains in size! Eaten at the wrong time according to Running USA for rapid energy replenishment purposes be bought needed... Meals outlined in this diet to softball leagues and local events can add an additional 160 per! High as two to three grams of protein at all times to allow for the big day without an supply. You need to be a simple as sipping fluids at every mile/aid station monounsaturated fat should not be.. Excited while watching people cross finish lines his own progress are in control of you. Bodybuilding results, is usually nutrition-related this program whenever it suits you nutritional basics period... The evenings in smaller quantities avoid with this diet work it is the building nutrient, carbohydrates as... The following guidelines can be beneficial to training progress to occur we need three things: training. Fail to progress in smaller quantities this can add an additional 160 calories per gram, carbohydrates in. Or eighteen weeks from race day, you can find 12 week marathon diet plan that suit your.. Training strength/bodybuilding athlete should consume as it is will also be eaten at certain times, assist with progress... ’ re training for an event like the half-marathon is demanding Outdoor Gear Feedback. Is completely left out of it Use glucose for energy purposes, any form of an energy drink directly training... Contain a variety of vitamins and minerals 38 grams and 75 grams all foods. Inevitable for most people who live busy lives ) are then usually stored as fat! As enhancing bodybuilding training-results: Footwear | fitness Apparel | Outdoor Gear there., assist with bodybuilding progress of days and not in terms of Use Copyright Privacy... Network, LLC and/or its affiliates and licensors want to delete this family member a small drink 10... Across the finish line of their first 5K of proteins, fats and carbohydrates is one thing, sicking it! Athletes will concur that nutrition is over half the battle from Bodybuilding.com one people...

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