What you eat matters. When you eat it changes how you run.
Our Approach to Nutrition
The problem is not your effort
Most runners trying to change their body do the same thing: eat less and run more. Their performance tanks, their recovery stalls, they start breaking down muscle, and the scale stops moving anyway. It's not your effort. It's your fuel strategy. Nobody taught you how to fuel a body that's trying to perform and change at the same time. Food isn't the enemy. Not understanding it is.
Most nutrition plans give you one number every day, no matter what you trained. But your energy demand swings every day, and your fuel should swing with it. Your targets are set by day type: easy, speed, tempo, long run, strength, and rest. Food fuels the whole ecosystem around your running: the session itself, your recovery, and your readiness for the next day. And it's not just how much. When you eat your macros matters just as much: carbs before and during the work, protein spread through the day, and recovery fuel when your body is ready to use it. Timing is where performance gets optimized.
AN EASY DAY AND A LONG RUN AREN'T THE SAME NUMBER
YOUR REAL METABOLISM, NOT A FORMULA
Online calculators guess your metabolic rate from your height, weight, and age. I don't guess. Every week, I compare what you actually ate against what you actually burned and what your weight actually did. From that, I recalculate your real metabolic rate from your own data. Your targets get more accurate every week you're in the system. You'll log your weight daily, but I only care about the weekly trend. One salty dinner or a bad night of sleep never derails the plan.
Stop Fearing Carbs
Carbs aren't the villain. For a runner, they're the main fuel. Cut them and you get slower, recover worse, and stall your body composition anyway. The goal isn't fewer carbs. It's the right amount, on the right day, at the right time.
PROTEIN, WITHOUT THE HYPE
The standard protein recommendation, 0.8 grams per kilogram of body weight, is built for the average, mostly sedentary adult. For a 185-pound person, that's about 67 grams a day. That's not you. A runner's body is in constant repair mode. Every run and every lift breaks muscle down, and protein is what builds it back. Eat like the average person and you don't recover. You just stack fatigue. Your protein target comes from your training load, your body, and your goals, and it's spread through your day so you're always rebuilding.
FUEL THE RUN
Every quality session comes with its own fueling plan, built around the gels or carb mix you actually use and scaled up as your gut adapts. It's trained just like your running. More on that in Our Approach to Running
SUPPLEMENTS: FOOD FIRST
Supplements don't fix bad nutrition, poor sleep, or unmanaged stress. Those come first. After that, the list is short and backed by evidence: omega-3s, magnesium, and creatine as foundations, with iron and vitamin D only when bloodwork shows you need them. On the run, the tools are carbs, electrolytes (sodium first), and caffeine, timed to your key sessions. Nothing new on race day. Everything gets tested in training first.
A SYSTEM YOU CAN LIVE INSIDE
No plastic meal-prep containers. No foods off-limits. Go out to dinner. Have the burger. Enjoy your weekend. Once you understand your numbers, you can flex for real life (a work dinner, a vacation, a rough week) and come right back to your plan without guilt. This isn't a 12-week diet. It's a permanent upgrade.
Get addicted to feeling good.