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Fueling the Dream: Performance Nutrition

It is no secret that nutrition is a CRUICIAL aspect of performance. Here are some recommendations that'll keep you going for those PRs regardless if you're a beginner or elite!


Running nutrition can be complicated and overwhelming, but it has a direct impact on performance. Without fuel, we'll be (literally) running on E! Check out the presentation to learn more about why fueling is important and how you can prime your engine accordingly!

Fueling the Dream
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Quick Carb & Protein Options

Very few of us know what "25-30g" of carbohydrates look like. Use the chart below to gather some ideas of quick snacks to meet your performance needs!

Snack Options
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Numbers a bit fuzzy still? Check out the carb-loading calculator and recovery fuel calculator from Featherstone Nutrition!

Easy Post-Recovery Recipes

Tofu Scramble

- 1 block (14oz.) tofu, soft, firm or extra-firm (not silken) *Tofu boasts 7g of protein per serving!

- 1 – 2 tablespoons nutritional yeast

- 1/2 teaspoon EACH garlic + onion powder, optional

- 1/4 teaspoon turmeric

- 1/4 teaspoon black salt (kala namak), optional (but gives it that "egg" flavor)

- salt + pepper, to taste

Preheat skillet on medium heat.

Add tofu to skillet and break the tofu in to small chunks with wooden spoon/spatula, cook 2-3 minutes.

Add seasoning and veggies, if desired. Cook an additional 2-3 minutes.

Overnight Oats:

Main ingredients:

1 banana mashed

1 cup milk (any milk)

1 Tbsp chia seeds

1/3 cup oats

Add-in Options (inspiration --> The Oatmeal Artist)

Fruits (raw and/or dried)


Seeds (e.g., hemp, chia)

Spices (e.g., cinnamon, nutmeg, salt)

Powders (e.g., protein, PB2, cocoa)

Mash up banana in jar (or any container - an empty PB jar works well). Add all the other stuff. Mix and shake. Set in fridge overnight for up to 5 days.

*Keep in mind your carb and protein ratios for pre- and post-recovery. You will likely need another 10-15g protein and 15-20g carbohydrates with the add-ins to hit your fueling target.

Brief Comparison of Endurance Fuels

The market for performance nutrition is vast and growing, which makes it almost impossible to know where to start! While not a comprehensive list on every product on the market, below is a chart summarizing some of the products you can at find at Runners Plus!

Endurance Fuel Chart
Download PDF • 208KB

In addition, if math doesn't add up for you, check out Featherstone Nutrition's fancy race fuel calculator!


When it comes to fueling for performance, things can get complicated, overwhelming, and down-right sticky! However, the message is clear--fueling gets finish lines and we hope this simplified the science to keep you going long and strong!

About the Authors:

Sarah Kittle - Registered Dietician, DTC Elite Team Member

Chelsey Gerspacher-Woods - LPC, LMBT, ACE-CPT, DTC Elite Team Member

Megan Lees - Power Plant Juice Bar, Owner

Katie Gerspacher-Woods - All-star endurance athlete and vegan culinary genius

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This was a great presentation. A lot of good information that is will be using! Thank you

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