Fueling for Performance: What "Eating Enough" Really Means

If you’ve ever been told to “make sure you’re fueling enough” and walked away unsure what that actually means—you’re not alone.

This post is here to break down what proper fueling really looks like for runners and lifters who want to:

• Improve performance

• Recover faster

• Reduce injury risk

• Feel stronger, not just leaner

• Train in a way that supports long-term health and hormones

Let’s cut through the noise and build a solid, practical understanding of what your body actually needs—and when it needs it.

Why Fueling Matters More Than You Think

You’re not just eating to "not be hungry."

You’re fueling to:

• Power your workouts

• Build and repair muscle

• Restore energy stores (glycogen)

• Support hormone health and nervous system balance

• Reduce injury risk and nagging fatigue

• Sleep deeper and feel stronger, day after day

If you’re training without eating enough, it’s like trying to drive cross-country on half a tank and hoping the engine just adapts.

Layer 1: Understanding Energy Needs

Your total calorie needs aren’t random—they’re made up of a few major components:

Most active runners need somewhere between 15–20 calories per pound of bodyweight daily, depending on intensity, volume, and lifestyle.

For a 150 lb athlete training 4–6 days/week, that’s 2,700–3,000+ calories/day—not a mistake, not “too much,” just what your body likely needs to perform and recover.

Layer 2: Macros That Actually Work for You

It’s not just about how much you eat—it’s about what you eat.

Carbs = Fast, Usable Energy

• Stored in your muscles as glycogen

• Critical for endurance and high-intensity efforts

• Depleted quickly and must be replenished daily

Aim for: 3–6+ g/kg body weight
Example: 200–400g/day for a 150 lb (68 kg) athlete

Protein = Muscle Repair + Recovery

• Essential for muscle retention, strength, and repair

• Even more important in perimenopause and beyond

Aim for: 1.6–2.2 g/kg
Example: 110–150g/day

Fat = Hormone Support + Satiety

• Crucial for brain health, hormone function, and immune balance

• Do not restrict, especially in midlife

Aim for: 0.8–1.2 g/kg
Example: 55–80g/day

Layer 3: Timing Is Fueling

It’s not just what you eat—it’s when.

Before a Workout (30–90 minutes)

• Choose fast-digesting carbs

• A little protein is okay

• Keep fiber and fat low to avoid GI issues

Try: rice cake + honey, applesauce pouch, banana + low-fat yogurt

During Long Runs (60+ minutes)

• Use simple carbs that digest quickly: gels, drink mixes, chews

• Avoid high-fiber, “real food” snacks unless you’ve trained with them

After a Workout (within 30–60 minutes)

• Carbs + protein = recovery power couple

• Helps restock glycogen and initiate muscle repair

Throughout the Day

• Eat every 3–4 hours

• Build balanced meals with protein, carbs, and fat

• Don’t wait to be starving to eat—that’s a lagging indicator

Fast vs. Slow Digesting Carbs: Know the Difference

Fast carbs are your pit crew. Slow carbs are your cruise control. Use both wisely.

Carb Cycling (Without the Diet Drama)

Let’s clear this up: carb cycling doesn’t mean restricting carbs to lose weight.
In a performance context, carb cycling simply means adjusting your carb intake to match your training intensity and volume. That’s it.

Why It Works

Your carb needs aren’t static. They rise and fall based on:

• The type of workout (easy run vs. interval session)

• Duration (20 minutes vs. 90 minutes)

• Intensity (zone 1 jog vs. threshold run)

• Frequency (double days, race week, taper)

How to Carb Cycle Like an Athlete

This isn’t a drastic shift. You’re adjusting—not restricting.

Even on rest days, your body needs carbs to:

• Restore glycogen

• Support your nervous system

• Keep hormones steady

Let’s Talk About Fasted Running (and Why It’s Overhyped)

There’s a big push online—mostly from male coaches—for athletes to run fasted. It’s framed as a way to “improve fat burning,” get mentally tough, or become more efficient.

Here’s the truth: you can run fasted, but that doesn’t mean you should.

Running without fuel can:

• Increase muscle breakdown

• Spike cortisol (especially hard on midlife athletes)

• Leave you wiped out for the rest of the day

• Disrupt hormone balance

You don’t need a full breakfast. You just need some glucose.

This isn’t about “ruining” metabolic adaptation—it’s about supporting your body so it can train, not just survive.

Real Food on the Run?

It’s doable—but not always ideal.

• Higher volume: harder to carry

• Higher fiber: increases risk of GI issues

• Slower digestion: not what you want mid-effort

Real food is fine on easy long runs—but test it before race day.strength training nutrition

Red Flags You’re Not Fueling Enough

Not everyone gets the big, obvious red flag (like a missing period). But these subtle signs often point to underfueling:

Coaches: You’re Allowed to Notice This

You don’t need to be an RD to recognize patterns or advocate for your athletes.

As a coach, you can:

• Watch for signs of underfueling

• Ask thoughtful, non-judgmental questions

• Normalize pre-run fueling

• Refer to an RD when needed

• Build a training culture where food is seen as fuel

You’re not stepping out of your lane. You’re walking alongside your athletes.

Fueling Is Training

Fueling isn’t optional. It’s a performance tool.

If you’re skipping fuel, you’re skipping part of your training.

Whether you’re logging a few easy miles or training for a marathon, your body needs fuel, nutrients, and recovery to adapt and improve.

Let’s stop glorifying the grind and start celebrating the fuel.

Need Help Putting It All Together?

If you’re ready to train smarter, feel stronger, and fuel your body without restriction or guesswork, I’d love to support you.

Click here to get started with a training plan or coaching.

You deserve to feel strong, resilient, and well-fed. Let’s go get it.