Recently, an athlete mentioned that they needed to get their nutrition “dialed in” before being fully prepared. When I inquired about what that meant to them, they hesitated and assumed it involved me dictating their meals. However, it’s important to clarify that I cannot prescribe meal-by-meal plans for individuals. Your daily nutrition is subjective and should align with your preferences, goals, and overall well-being. As a coach, I often refer athletes to Registered Dietitians, especially those who struggle with weight management, energy levels, and specialized needs. My guidance is based on education, research, personal experience, and insights shared by experts like Cindy Calow, PH.D, RD.

Nutrition plays a crucial role in training, performance, and recovery. It begins with establishing a foundation of day-to-day nutrition and then incorporates fueling strategies for before, during, and after training sessions.

Navigating nutrition can be challenging due to the abundance of myths, misconceptions, and fad diets. This applies to your everyday diet as well as the specific needs during training. Nutrition encompasses the calories you consume for daily life, the building blocks for your body (macronutrients like carbohydrates, proteins, and fats), and the essential micronutrients (vitamins and minerals) derived from fruits, vegetables, and healthy fats.

It’s essential to differentiate between nutrition and fueling. Fueling refers to what you eat during and after training to support the system, replenish muscles, and restore calories. This may include carbohydrate solutions, powders, drinks, gels, bars, and blocks. Consuming calories every 20 minutes through fruit, real food, or dried fruit (around 50-100 calories) is crucial during training. After workouts, focus on recovery powders or nutrient-dense meals within 1-2 hours, emphasizing a balance of carbohydrates and protein for optimal performance and recovery.

Endless debates exist about different dietary approaches for training, such as Keto, High Carb, Whole 30, and more. However, in the end, simple whole foods without adhering to popular “labeled” nutrition plans tend to be the best choice. Instead, acquiring the knowledge to make healthy food choices yourself is key. My role is to help athletes gain enough understanding of nutrition, empowering them to plan their own meals and snacks for optimal health and performance. Despite the abundance of information available, establishing a solid foundation is often overlooked. When I delve deeper into an athlete’s struggles, they often possess the knowledge to address them; they simply need accountability.

Regarding supplementation, you may have heard that endurance athletes require additional nutrients like iron, protein, or other supplements. If you search for nutrition information for endurance athletes, you’ll find countless articles, blog posts, and advertisements promoting various supplements. Amino acids, creatine, and protein and energy supplementation are popular choices. However, chances are high that you do not actually need them. To gain accurate insights, I recommend referencing resources like the book “ROAR” or listening to relevant podcasts such as “The Triathlon Show.”

Ultimately, eating well is vital to perform at your best. Real whole foods are the answer, and incorporating a diverse range of lean meats, dairy, colorful fruits and vegetables, and whole grains ensures you receive essential nutrients without the need for meticulous calculations. If you prefer a more quantitative approach, refer to the Dietary Guidelines for Americans, which outline recommended macronutrient intakes. Athletes generally require 1.4-4.5 grams of carbs per pound of body weight, 0.5-0.9 grams of protein per pound of body weight, and fat should account for 25-35% of total daily calories.