Fueling for Success: A Complete 7-Day Nutrition Guide

It has been way too long since we last chatted, friends. Since my last post recapping my trip to Colorado Springs, I've travelled with loved ones, made a successful exit from a company after its acquisition to a publicly traded company, ramped up efforts on a new start-up, and somehow, gotten myself into a new frenzy of long distance endurance sports.

In March 2024, I officially crossed a running milestone and became an ultramarathoner (shoutout to https://www.khraces.com - such a well done event). Now, I'm on a path to completing several Ironman 70.3s and my very first full Ironman 140.6! Recently, someone asked me what it was like crossing the finish line after competing in my first Ironman Relay back in October 2023 or during this past month's 50K. My response? Undeniable. Empowered. Strong. Proud. Nothing quite like it.

With that being said, becoming an ultramarathoner and long distance triathlete requires one critical component to master: nutrition. My nutrition plan has completely shifted over the past few months as I've ventured into this new wave of endurance events. From what was mostly a 'modified keto' diet is now a well structured, balanced, and whole food based regimen. To note, I am not a registered dietician and the following plan is what has worked best for me personally.

Day 1: Recovery Day

• Breakfast: Greek yogurt (I've been obsessed with Trader Joe's cashew yogurt lately) with berries, granola, and a drizzle of honey

• Lunch: Chicken Caesar salad with whole-wheat croutons and avocado

• Dinner: Salmon with roasted sweet potato and steamed broccoli

• Snacks: Apple slices with almond butter, carrot sticks with hummus

Day 2: Easy Training Day

• Breakfast: Scrambled eggs with whole-wheat sourdough, spinach, and feta cheese

• Lunch: Lentil soup with a whole-grain roll and side salad

• Dinner: Turkey chili with brown rice and a dollop of Greek yogurt

• Snacks: Banana with peanut butter, trail mix with nuts, seeds, and dried fruit

Day 3: Moderate Training Day

• Breakfast: Oatmeal with chopped nuts, chia seeds, and sliced banana

• Lunch: Tuna salad sandwich on whole-wheat bread with lettuce and tomato

• Dinner: Chicken stir-fry with brown rice, vegetables (broccoli, peppers, carrots), and a light soy sauce dressing

• Snacks: Cottage cheese with pineapple chunks, protein bar (check for high protein and minimal added sugar)

Day 4: Rest Day

• Breakfast: Smoothie with spinach, banana, protein powder, and almond milk

• Lunch: Quinoa bowl with roasted vegetables (sweet potato, zucchini, red onion), black beans, and a lemon vinaigrette

• Dinner: Baked cod with roasted Brussels sprouts and quinoa

• Snacks: Edamame pods, Greek yogurt with berries

Day 5: Hard Training Day

• Breakfast: Whole-wheat pancakes with berries and a protein-rich maple syrup alternative

• Lunch: Chicken breast with brown rice and steamed asparagus

• Dinner: Vegetarian chili with kidney beans, corn, black beans, tomatoes, and a side of brown rice

• Snacks: Dates with almond butter, banana with protein powder

Day 6: Easy Training Day

• Breakfast: Whole-wheat sourdough toast with avocado and a poached egg

• Lunch: Leftover vegetarian chili with a side salad

• Dinner: Shrimp scampi with whole-wheat pasta and steamed green beans

• Snacks: Greek yogurt with granola and a drizzle of honey, sliced bell peppers with hummus

Day 7: Rest or Active Recovery Day

• Breakfast: Chia pudding with almond milk, berries, and chia seeds

• Lunch: Tuna salad with chopped vegetables on a bed of lettuce

• Dinner: Chicken fajitas with whole-wheat tortillas, grilled vegetables (peppers, onions), and sliced avocado

• Snacks: Apple slices with almond butter, cottage cheese with chopped fruit

Hydration is Key!

Remember, proper hydration is crucial for endurance athletes. Aim to drink plenty of water throughout the day, especially before, during, and after training.

Pro Tip: Consult a registered dietitian to personalize this plan based on your specific needs and training goals. They can help you determine the optimal calorie intake and adjust the macronutrient (carbs, protein, fat) ratios for your training intensity.