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How to feed yourself like an athlete—without losing connection to your bodyThis is not a meal plan.
This is a way to learn your body, support your training, and build trust in how you fuel.Pleasurable Fueling
Before we start
Most runners are under-fueled and overthinking it.
Inside this container, we focus on:
building awareness
supporting performance
creating sustainable habits
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Guide, educate, and support your awareness
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Make choices, notice patterns, and communicate what you’re experiencing
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Prescriptive meal plans, medical nutrition therapy, or rigid rules
Build Your Plate.
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Every meal is an opportunity to support your body.
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Aim to includ
Build Your Plate. ~ Every meal is an opportunity to support your body. ~ Aim to includ
carbs
— energy for training and lifefat
— hormones and satietyprotein
— recovery and repaircolor
— nutrients and supportBalance Over Perfection |
Balance Over Perfection |
“If you’re not eating enough, nothing else works. If you’re experiencing low energy, strong cravings later, poor recovery, irritability, then fueling more consistently will improve your training and mitigate injury.”
Fuel Your Body Ahead of Training
aka, Keep it Simple
Your Body is Not the Same Every Week
Follicular/Ovulatory
More energy, higher intensity tolerance
No need to force consistency. Additionally, recommend the book The Moon Cycle Cookbook for more. Luteal
Increased hunger, may need more carbs, and more recovery
Menstrual
Lower energy, prioritize nourishment, and gentleness. May need to increase salt + iron.
Daily Check In Questions
Patterns to Watch
Questions to ask yourself:When do I feel strong on my runs?
When do I feel depleted?
What happens when I skip fueling?
How does my hunger shift?
Common Pitfalls“I’ll eat after” → underfueling
“I didn’t run so I don’t need carbs” → not true
“I need to be perfect” → you don’t
Simple Meal Prep