PLAN TYPE

Training

What do you eat during your morning workout?

If I am starting my morning with an easy run, I don’t eat anything during my workout. If I have a longer bike ride, I will snack on Stroopwafels. I’ll also sip on Hydration Drink Tabs. If I have an intense session, I prefer to get my calories/carbs in liquid form so I stick with Summit Tea Roctane Energy Drink.

1

When

During a long bike ride, I will eat a Stroopwafel every 45-60 minutes with some water. During an intense session I will sip on Roctane Energy Drink between hard intervals.

why

I really enjoy eating real food when I’m on the bike. I like to save gels and sweet drinks for long/intense run sessions. I like the feel of real food whenever possible – the Stroopwafel has actually been my favorite option.

What do you eat for breakfast or morning snack?

My favorite breakfast is steel cut oatmeal. We like to cook it in the crock pot overnight so it’s ready when we wake up in the morning. I decorate my oats with chopped dates or dried cherries, banana, and some almond butter. Sometimes I’ll do coconut oil and a poached egg instead of the nut butter.

2

When

I like to be finished eating breakfast with 60-90 minutes before I start training — so usually between 6:30 and 7:00a.

why

I like to have a hearty breakfast that combines quality carbohydrates, a little bit of fat, and some protein. This allows me to have the energy to tackle my first workout of the day without getting hungry. I don’t like to eat anything too heavy as I want blood flow to be going to my working muscles — not my stomach. I find that oats settles well in my stomach and is hearty enough to get me through 2+ hours of training. I have practiced eating a solid breakfast so that I don’t get an upset stomach when I’m pounding the pavement or tackling the trails.

What do you eat during your mid-day workout?

If I have an easy session that lasts less than 60-75 minutes, I won’t eat anything. I start to eat when my session gets to the 90-120min range. During a hard run session I stick with Gels (Chocolate Coconut Roctane Energy Gel) or with Summit Tea Roctane Energy Drink. If I’m just out for a relaxing session, I’ll eat original Energy Gels, but for a more intense interval session or tempo run I like to drink Roctane Energy Drink.

3

When

Every 30-45 minutes for a long run or workout. I try to aim for 2-3 Energy Gels per hour.

why

My goal is to get around 60g of carbs per hour, so I aim for that. This keeps me properly fueled and ensures that I’m not depleting my body too much. Staying on top of my nutrition during training allows me to perform at my best and also to recover afterwards.

What do you typically eat for lunch?

If I don’t have a session in the afternoon, I like to have a big kale salad with quinoa or some sort of grain. I’ll top this with hummus, nuts, seeds, avocado, and some sort of protein. If I have a session later in the day, I will do avocado sourdough toast (my husband bakes fresh sourdough with a starter) with olive oil, sea salt and poached eggs.

4

When

I will eat lunch within 60 minutes of finishing my last workout. This usually happens around 12:30.

why

Lunch can be a tricky meal, especially if I have a session later in the day (I usually do!). I work on eating whole foods that give me good balance of macronutrients. Sometimes I have to skip on greens and veggies in the middle of the day to avoid an upset stomach during my pm workout, as fiber can be hard for the stomach to digest. I usually try to make up for this at dinner, though.

What do you eat for an afternoon snack?

I usually reach for something sweet in the afternoon (this goes well with my afternoon coffee!). I will have rice cakes with peanut or cashew butter and banana – sprinkled with cardamon and cinnamon. I’ve also been getting into baking muffins and banana bread. I just made spelt muffins with walnuts and dark cherries – those have been a great nutrient dense option to snack on before my afternoon workout.

5

When

I have my afternoon snack around 3pm.

why

I tend to crave sweet foods with nut butter before my afternoon session – so that’s what I reach for. I like to have something filling that sits well in my stomach and will tide me over before dinner.

What do you eat during your mid-day workout?

If I have an easy session that lasts less than 60-75 minutes, I won’t eat anything. I start to eat when my session gets to the 90-120min range. During a hard run session I stick with Gels (Chocolate Coconut Roctane Energy Gel) or with Summit Tea Roctane Energy Drink. If I’m just out for a relaxing session, I’ll eat original Energy Gels, but for a more intense interval session or tempo run I like to drink Roctane Energy Drink.

6

When

Every 30-45 minutes for a long run or workout. I try to aim for 2-3 gels per hour.

why

My goal is to get around 60g of carbs per hour, so I aim for that. This keeps me properly fueled and ensures that I’m not depleting my body too much. Staying on top of my nutrition during training allows me to perform at my best and also to recover afterwards.

What do you typically eat for dinner or evening snack?

For dinner, I usually eat some form of grain bowl! This usually looks like a big salad with lots of leafy greens, quinoa or farro, sweet potatoes, hummus, feta, avocado, and some form of protein. We alternate between lentils, poached eggs, wild salmon, and grass-fed beef. The formula for dinner usually stays the same. Occasionally my husband will roast an organic chicken. We like to barbecue pretty frequently as well.

7

When

Around 6:30pm

why

I like to get in good carbs, protein, and fat at dinner. I also like to catch up on salad and greens that I wasn’t able to digest during the middle of the day in between sessions. We really focus on eating a variety of whole foods and lots of fruits and vegetables. We try to eat vegetables and fruits that are in season – this ensures the highest quality of nutrients and the best taste. By eating lots of colorful foods we give ourselves the best shot at getting in all of the macronutrients that help to repair or bodies. Dinner is my favorite time to have fun in the kitchen and get creative. I truly believe that food and cooking should be a nourishing experience of our body and mind.

PLAN TYPE

Competition

What do you eat the morning before a race?

I will eat oatmeal with dates, banana, almond butter and honey or rice cakes with some almond butter and lots of jam.

8

When

I will eat this meal 3 hours out from race time.

why

These breakfast options provide me with easy-to-digest carbs (and sugar) and a little protein to keep me satiated. I don’t have to worry that I’ll be too hungry or too full when I toe the line. I make sure to practice with these meals during training so that I know how my body responds.

What do you eat in the final hours before you start?

I like to sip on Summit Tea Roctane Energy Drink.

9

When

Within the hour before I race. During my warm up and during the last minute prep right before I toe the line.

why

Summit Tea Roctane Energy Drink gives me a little extra fuel and caffeine before I start. This keeps me alert and energized.

What do you eat during competition?

Because my races have all been under 40 minutes, I haven’t eaten during competition. For longer races, I plan to use Summit Tea Roctane Energy Drink. This is what I use during training as well.

10

When

I will sip on this during a long session. I try to get in one serving of Roctane Energy Drink each hour.

why

This will provide me with the proper amount of carbohydrates to keep me fueled. I also like the added caffeine for alertness and focus. The BCAA’s are a great bonus for recovery.

What do you eat right after a race?

I always bring packets of single serving Recovery Drink Mix. The Vanilla cream is my favorite. I like to mix it with whole milk if available. If not, I’ll just mix it with water. I will also sip on Hydration Drink Tabs and lots of water.

11

When

Within 15-30 minutes after my cool down.

why

I’m not always hungry after a hard effort, but I’ve been able to tolerate the Recovery Drink Mix – probably because it tastes so good and sits well on my stomach. It has a great combination of carbs, protein, branched-chain amino acids, and sodium to replenish my muscles. I have found that I recover much faster when I am diligent about immediate post race nutrition. Hydration is also very important after losing so much during a hard session. I like that the Recovery Drink Mix allows me to get in my recovery calories and fluid at the same time.

What do you eat the rest of the day after a competition?

Once I’m able to stomach whole foods, I go for quality cabs and proteins – whatever is available. I also try to replenish the calories I’ve lost during a hard effort. My favorite post-race meal is sourdough pizza with egg on top! I’ll also go for a nice steak and sweet potatoes if I can get that!

12

When

As soon as my stomach can handle real food.

why

I think it’s important to focus on refueling and rehydrating throughout the day after a race. Recovery should be the focus — my body just worked really hard for me. As tempting as it may be to reach for a beer, I like to eat foods that will aid in recovery.

Products in this plan

Sea Salt Chocolate

Serving size is one packet (1.1oz) of Roctane Energy Gel

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Lemon Lime

Serving size is one tablet in 16oz of water

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