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Aspire Performance & Nutrition
Build Your Runner's Plate
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Match Your Plate to Your Training
Top 3 Wins in 7 Days
Win 1
Arrive at practice fueled.
Win 2
Recover faster after hard sessions.
Win 3
Cut race-day stomach issues.
THE PROTOCOL
Before
Build your plate based on TOMORROW's training intensity
During
Hard training day = bigger plate, more carbs
After
Rest day = don't cut calories — your body is still recovering
1
Easy day = ½ plate veggies, ¼ carbs, ¼ protein
2
Moderate day = ⅓ plate each: carbs, protein, veggies
3
Hard day / race week = ½ plate carbs, ¼ protein, ¼ veggies
Timing
Guide
Guide
BEFORE
Build your plate based on TOMORROW's training intensity
DURING
Hard training day = bigger plate, more carbs
AFTER
Rest day = don't cut calories — your body is still recovering
Audience Focus
Use this as your weekly execution checklist before key training and races.
Mistakes
✗
Eating the same portions on easy days and hard days
✗
Cutting carbs because you think they make you slow (they don't)
✗
Skipping meals to "stay light" — this destroys performance
Coach Luke's Tip
"Underfueling is the #1 performance killer I see. If you're tired, slow, and grumpy — eat more. It's almost always the answer."
Learn more at aspireperformancerd.com
© 2026 ASPIRE PERFORMANCE & NUTRITION • EVIDENCE-BASED PROTOCOLS
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