How to Eat Like a Champion (Hint: It Starts with a Plan)
Does your food look this organized?
At a softball tournament last weekend, I watched one game where my daughter and her teammates played like absolute rookies. They looked tired, uncoordinated, and downright disinterested. Watching the opponent’s score tick up was like watching a slow motion car crash for 90 minutes. Yay Sports! 🥎
So what preceded this stellar performance? Two earlier games… and then a lunch of hot dogs, fries, and milkshakes.
Behind a nearby dugout, the team that would go on to win the tournament was setting up their lunch: protein-filled deli sandwiches and a rainbow of fresh fruits and vegetables. I watched as our pitching coach nudged his daughter.
“See? That’s how the champions eat.”
In sports – and in life generally – great nutrition doesn’t happen by accident. It’s the result of thoughtful preparation that supports your training and your goals.
You wouldn’t just wing it on your training plan – but how is your nutrition looking?
The Link Between Planning and Performance
Runners often think their success comes down to training volume or pace—but fueling is just as important.
When you don’t plan your nutrition:
You run low on energy.
Your risk of injury increases.
You miss key opportunities to train your gut.
Practically, if you don’t have a plan for what you’re eating, you’re going to be reliant on convenience foods that likely don’t serve your goals.
(I see you, 🍕)
If you aren’t planning, you’re guessing—and especially as the mileage starts to build, that’s a risky strategy.
The Basics of Nutrition Planning for Runners
🥣 Pre-Run Planning:
The Night Before: Have your go-to meal. If a carb-rich meal like pasta is your standard, try to make sure it’s balanced with some veggies and protein too.
Morning Of: Have your go-to pre-run breakfast (sensing a theme yet?) making sure it’s something your body can digest quickly.
Pro Tip: Figure out the pre-run meals (dinner and breakfast) that make you feel like 🚀fuel when you’re running, and stick to those. Try to make sure it’s something you don’t mind eating 12 weeks in a row 😜
🏃♀️ During Run:
Plan for fuel if you’re running for longer than 60 minutes.
There are SO MANY options for fuel, so if you haven’t found your favorite yet, ask around!
Don’t forget to hydrate – and for both food and hydration, make sure you’re actively checking in with your body to get your levels right.
🥑 Post-Run Recovery:
Eat within 30-45 minutes of running, even if you don’t feel hungry!! Your body starts the recovery process right away and your job is to fuel that.
Carbs + protein together are a magical combo for recovery – aim for 25-40+ grams of protein
Plan your recovery snack ahead so you don’t skip it. Bonus points if you make it something you actually look forward to! (For me, it’s icy-cold chocolate milk with extra protein powder 🍫)
Common Pitfalls When You Don't Plan
If you don’t plan your fueling, here’s what can happen:
Skipping breakfast before key workouts
Forgetting to pack long run fuel
Skipping your chance for post-run refueling that supports recovery
Without a plan, nutrition often gets pushed aside.
Simple Planning Strategies That Work
You don’t need to meal prep your life away to succeed. Here’s what actually helps:
Prep some 3-4 key components in bulk for the week like some roasted chicken or steamed sweet potatoes. Feeling uninspired? I have weekly cook-alongs that you can check out here. We spend 90 minutes cooking to prepare for 5 lunches and 5 dinners.
Lay out your long run fuel the night before. And once you figure out what you like, buy it in bulk!
Prep your recovery fuel the night before too.
Practice taking notes on your run, especially your long runs, so you can have a good measure of what foods and drinks, in what amounts, feel best in your body.
Consistency builds confidence, not just in your brain but in your gut too!
Conclusion: How to Eat Like a Champion
Good nutrition doesn’t just show up—it’s something you create.
When you plan your meals, your fueling, and your recovery, you set yourself up to train harder, recover faster, and race smarter.
👉 Follow me for real-life running tips, fueling strategies, and simple, delicious meal ideas to help you go the distance with energy and confidence!