Marathon go make you sweat wella, so make we start wit some drinks. And as we dey Kenya, tea na di main choice. You go add some sugar make e give our runners starting energy.

Sweet tea na one of di favourite of many Kenyan runners. One study find out say sugar be one-fifth of carbohydrates for dia diet.

O boy, some runners dey drink more tea dan water wen dem dey train! Make we start di race wit five cups, wey equal to 450 kcal.

Fifteen teaspoon fit be plenti sugar, but di road still far.

Time to give our athletes beta food.

Good first choice na ugali, wey dey common forf East African cuisine. Na from maize flour and dem dey cook am like porridge.

E fit look like simple food, but ugali hold di key to Kenyan long distance runners' energy supply, as e dey provide almost one quarter of total calorie intake.

For Tokyo dem gats find oda ways. Brigid tok say: "For oda kontris e no get ugali like di one we dey use for Kenya. Maybe we go eat rice, spaghetti, or chicken and fish dia."

But make we stick to di diet of choice, and one wrap no dey enuf, make we add two.

Ugali makes sense, but we still long way to our correct energy intake target.

Of course you no fit just chop porridge like dat, so wetin we fit add to di menu.

Meat go really help, but we just dey reach dis side now.

And even as beef be good source of protein, many elite Kenyan runners dey get dia own from milk and beans. So make we add dem to di menu.

Milk na important part of chai ya tangawizi, di Kenyan sweet, white tea, dem dey flavour am wit ginger and spices. We go add two cups to our athletes food. Dis one now na 320 kcal.

Eliud is also fond of another local favourite: "Mursik! It's fermented milk. It's important as far as sports is concerned. If you take it, it will speed up the digestion. It will make digestion very fast", he says.

As for beans, one plate of cooked kidney beans dey go well wit ugali and e dey boost our calorie count by extra 120 kcal for one portion. You no go believe say we neva still reach! Oya bring potatoes!

Elite Kenyan runners also eat plenty of rice, potatoes and bread. Roughtly a quarter of the much needed calories and nearly a third of carbs come from this mix of basic staple foods. Ideal then to energise our marathon champions as they clock up the miles.

Make we see as two servings of rice and a one serving of boiled sweet potatoes go be.

Dis one go provide enough energy for our female champion to complete di marathon? Yes!

Brigid use like 1,666 kcal wen she win di 2019 Chicago marathon.

Make we break dis down: She burn up almost di full recommended daily intake for average adult woman, in just 2 hours and 14 minutes!

Make we rewind and go back to Eliud Kipchoge. Im dey bigger and e dey runs faster dan Brigid, so he go extra energy dan her to reach di finish line.

Make we ginger am and spice up di plain regular food wit some fried eggs, cabbage, and some local vegetables.

Now we're getting somewhere. With two eggs and a mix of vegetables we've gained Eliud another 260 kcal.

Di interesting ingredients for here be di locally sourced greens, make we start wit managu wey be like Spinach, mix am wit sage and oda spices.

Den sukuma dey, wey take style be like kale and e plenti for East Africa.

"We no dey buy vegetables from di supermarket. The things wey we dey normally grow for dis place be cabbage and spinach. Because our land dey fertile, we no dey use chemicals," na so Brigid tell di BBC.

We don almost reach! E be like wetin remain na snack to push us ova di finish line.

Like everybodi, even elite runners like to chop snack. Popular local choice na fruit.

"Me, especially me, I like different types of fruit as snacks", na so Brigid tok. "Maybe today na banana, tomorrow fit be small watermelon, di next day be orange, next day mango."

She also confess say she like soft drink!

But for now make we dey di healthy side, and try banana wey weigh 100 kcal.

Di stadium pipo hala! We don finally reach calorie count of 2,322 kcal, di total energy Eliud burn wen e set new world record for 2018.

Wawu! E almost use all di daily recommended calorie intake for average adult male of 2,500 kcal - in just 2 hours, 1 minute and 39 seconds.

Check out Eliud's daily menu to see how im dey pack all those carbs and calories!

Both Eliud Kipchoge and Brigid Kosgei dey compete for di Tokyo 2020 on di biggest stage.

Athletes from East Africa dey dominate di Olympic marathon for recent years. Factors like dia body build and di high altitude training for di Rift Valley region fit dey contribute to dia success, plus diar diet.

As Eliud tell us, a good, balanced diet na koko: "Athletics be like say you dey work for construction company: You dey work wit your hands, mix cement and everytin. So wetin I mean be, wetin you chop dey very important as far as e concern energy."

For world wia elite sports dey depend on di latest food science and targeted nutritional products, e make brain to rememba say some of di top performers dey get dia energy from simple, natural foods: No serenre!