How I’m Fueling My Body Right Now

At the end of August, I met with a sports performance nutritionist to help dial in my fueling strategy before my next race, the Kodiak 100-miler. I knew my nutrition was solid, but I also knew it could be better. My goal wasn’t just to finish the race, but to run strong, recover well, and show up to the start line with every possible advantage.

He helped me refine a few supplements I was lacking, but the biggest shift came from adjusting the amount of food I was eating, especially carbohydrates. I had been underfueling without realizing it. I was eating enough to function through the day, but not enough to fully support the demands of high-volume endurance training.

The carb cycling approach he set up increased carbs on days before high-intensity training sessions. That way, I enter those workouts already fueled rather than trying to catch up afterward. It looked like this:

• Day before a hard workout/long run: ~120 g of carbohydrates at breakfast, lunch, and dinner

• All the other days: ~120 g at breakfast, ~50–60 g at lunch and dinner

Since I train before breakfast, that first high-carb meal serves as my post-workout refuel; however, the real goal is to front-load energy ahead of effort. It was more food than I was used to, and I had to push past the discomfort of eating beyond my old habits. But once I committed, I recovered better, ran stronger, and stopped hitting the mid-week energy wall.

Alongside this performance-based plan, I follow four simple daily guidelines to build balanced meals without relying on tracking apps or calorie counting. These habits keep me fueled consistently and make eating well sustainable.

1. Prioritize Protein

I include lean protein at all three meals, aiming for at least 30 grams from whey or animal sources. Collagen doesn’t count because it isn’t a complete protein. This keeps me satisfied longer and supports muscle recovery and stable energy throughout the day.

2. Load Up on Vegetables

I include a minimum of two servings of vegetables a day. It’s realistic and sustainable. If I can get more, great. But I also pay attention to how my stomach feels. Too many vegetables can lead to GI discomfort, so I balance nutrient density with digestibility to support training, not sabotage it.

3. Include Fruit in My Day

Fruit isn’t always my personal go-to choice, but with the higher carb requirements of my sport, I make it a goal to include at least one serving of fruit daily. There’s no reason not to take advantage of the micronutrients, antioxidants, and fiber when I’m already consuming a higher amount of carbs.

4. Hydrate With Intention

I start each morning with 500 ml of water and electrolytes, then drink 500–700 ml with lunch and dinner, sipping between meals as needed. Hydration supports digestion, energy, performance, and even sleep quality. If I’m asking my body to do hard things, I need to give it what it needs to function well.

These principles have helped me simplify my day-to-day nutrition even while working toward a big performance goal. I don’t need perfection or tracking apps to stay on track. I need consistency, structure, and awareness.

Fueling isn’t just about eating — it’s about respecting what your body goes through and giving it the resources to keep showing up strong. When I do that, I train better. I feel better. I recover better. And ultimately, I race better.

If you’re looking to improve your nutrition, start with small steps. Build balanced, satisfying meals. Fuel your workouts. Drink more water. One consistent habit at a time leads to big changes in how you feel and perform.