PLAN TYPE

Training

What do you eat during your morning workout?

Only Roctane Energy Drink, but if it’s a really long run I’ll take Energy Gels as well.

1

When

Every hour after the first two hours. If it’s a long tempo run, I’ll take one Energy Gel every thirty minutes after the first hour.

why

I like eating stuff that is simple. So simplicity and ease of preparation is key. I think simplicity is a vital ingredient in performance, both from a nutrition standpoint and training standpoint.

What do you eat for breakfast or for a morning snack?

Smoothie, toast, eggs, fruit

2

When

After my morning training session, which is usually between 10-11 AM

why

I usually finish the AM training around 11, so that’s when I start having breakfast.  I usually start with a smoothie and Recovery Drink Mix while foam rolling and stretching. Then I move on to more solid foods. Basically a recovery meal that is simple, fast to digest, good for recovery and quick to eat.

What do you typically eat for lunch?

Usually I don’t have traditional lunch, if I do it’s a peanut butter and jelly sandwich and a banana.

3

When

Around 2-3 in the afternoon.

why

I eat a late breakfast, so I don’t usually have a real lunch.

What do you eat for an afternoon snack?

Nuts, granola bar, banana, apple, pear, mango, juice, cookies, or chips and salsa.

4

When

3-4 in the afternoon.

why

I need a simple afternoon snack to make it until dinner. I like fruit so that’s usually my go to.

What do you eat during your mid-day workout?

It’s usually short, so I don’t need to eat anything.  My morning workout is usually the long workout.

5

When

n/a

why

n/a

What do you typically eat for dinner or an evening snack?

Usually it’s something with a lot of fresh vegetables, some sort of protein and fat, and brown rice or a noodle of some kind.  For example – grilled chicken and vegetables, brown rice and beans, roasted sweet potatoes with onions and avocado or Thai noodles with grilled vegetables. I usually have a juice or smoothie with dinner too.

6

When

5-7 PM

why

I guess I usually make a dinner that is pretty cheap and easy. I usually make dinner just for myself so it’s pretty boring but filling. I think overall my meals do provide performance benefit but I’m not adding udos oil or anything like that, I just eat pretty simple, normal stuff with a mix of carbs, protein, and vegetables.

PLAN TYPE

Competing

What do you eat the night before a race?

A late night bowl of cereal.

7

When

8-9PM, after I’ve already eaten dinner

why

Race day is usually a big calorie deficit, and I don’t eat a big breakfast, so I fill up the night before.

What do you eat the morning before a race?

Stroopwafel and toast, sometimes Energy Gel and water.

8

When

3 hours before the race

why

Performance benefit. It’s simple, easy and will allow my stomach to be mostly empty for the race

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

Nothing else, just breakfast.

9

When

Nothing in the 2 hours before, just water.

why

I want to keep stomach chill and empty.

What do you eat during competition?

In a marathon, I usually take 3 Energy Gels after mile 10. During an ultra, usually every 45-60 minutes, I take 150 calories. At aid stations I will stop and take in roughly 200 calories.

10

When

Every hour or so for food, and I drink to thirst.

why

Performance benefit, because any more and my stomach would probably be full, any less and I would be running on empty. I want to have enough calories in the system but I never want to feel nauseated or full.

What do you eat right after a race?

Recovery Drink Mix, liquids, simple easy to digest foods. Grape Roctane drink is something I like to drink right after a race, its light flavor is really nice and it doesn’t upset my stomach.  If it’s really hot, I like slurpees.  Sometimes my body is on sugar overload, and I just drink plain water. Usually the post race hour or two is pretty much liquid, sometimes some nuts or a granola bar.  Sometimes chips or whatever is left at the finish aid station is enough for the hour post race.

11

When

As soon as I can, but it usually takes an hour or so to ease my stomach into it.

why

Eat as soon as I can to speed recovery, but I can’t jump right in or I will get sick.

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

As much as I can, but the stomach is usually pretty torched, so I often don’t eat that much. I usually feel not so good. So just small amounts of easy to digest foods. I usually want something that is salty because I have been eating sweet gels and drinks all day.  I really like grilled cheese or quesadillas after racing, sometimes scrambled eggs or toast is good.  Sometimes I’ll make a big bowl of granola with almond butter, honey, cinnamon, banana and almond milk.  I usually can’t eat a lot but just try to eat small amounts of food through the remainder of the day. I usually continue to drink a lot the rest of the day, usually water but also put GU Hydration Drink Tabs in water, I really like the watermelon flavor ones. At some point during the 24 hours post ultra I will find a donut shop.  That is key to recovery.

12

When

As soon as I can, most of the remainder of the day.

why

Eat for recovery basically, to refuel and repair the body.

Products in this plan

GU Energy Gel

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

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GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

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GU Roctane Energy Drink Mix

Serving size is one packet or two scoops (65g) in 21oz of water

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GU Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

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GU Energy Stroopwafel

Serving size is one Stroopwafel

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