A D1 female runner who just hit PRs in the mile and 3K eats four main meals plus two snacks daily, timed around training. Each meal targets energy, recovery, and muscle maintenance. The coach stresses consistency and never skipping meals.
My D1 runner just hit a PR in her 1-mile and a PR in her 3K. And this is what she's eating on the daily to do that. When this athlete joined my coaching group, she selected the PR Chaser emphasis, which means she's trying to hit PRs this track season. So her meal plan had to reflect those goals along with her training schedule and her body. So I have her eating 4 meals a day, breakfast, lunch, dinner, and a muscle meal, which is a post-dinner meal right before bed. We actually have her eating 2 snacks a day, one pre-training and one post-training. Now, these meals that she's eating aren't just coincidental. She's not just deciding on the fly what she's going to be eating. In these meals that we've assigned her, she's getting the right nutrients that her body needs to hit those PRs and have the energy that she needs and to recover quickly and to keep her muscles strong. Now, most importantly, this girl is working her butt off. She's staying super, super consistent and she's seeing the results here. I can't tell you how many female athletes I see skipping breakfast, maybe eating a little bit for lunch, not eating anything after or before training, and then wondering why they're not improving. Food is fuel and it will give you results.
