Join Alexis Magner, professional cyclist based in Athens, GA and new member of the Skratch Racing Team, for a day in the life and see how she fuels her daily workouts:
Fueling plays a very important role in my athletic performance. Here’s a sneak peek at my nutrition strategy before, during, and after a 90-minute workout to ensure I maximize training and recovery.
8:00 AM – Waking Up & Hydrating
I start my day by rolling over in bed, reaching for the large glass of water I put on my nightstand the night before, and quenching a night’s worth of thirst in a few gulps. 12-16oz. usually does the trick! If I can make it to the kitchen before chugging the whole glass, then I usually add a scoop of Skratch Unsweetened Hydration Mix for an electrolyte boost.
9:00 AM – Pre-Workout Breakfast
I eat a balanced meal about 60-90 minutes before training. I aim for a good balance of carbs, protein, and healthy fats.
What I typically eat:
- Bagel or whole wheat toast w/avocado: The bagel or toast provides enough carbohydrates to fuel a short ride, and the avocado is a good source of healthy fats.
- 2 scrambled eggs: Protein for muscle repair.
- Sauteed spinach: nutrients!!!
- Coffee: A cup of coffee provides the caffeine I need to help with focus and endurance.
10:30 AM – 90-Minute Training Session
During my workout, I focus on electrolyte and carbohydrate intake that reflects my workload. For a 90-minute recovery bike ride, I aim for two 18oz bottles with 1 scoop of Hydration Sport Drink Mix per bottle. For an intense 90-minute bike ride, I'll aim to take in a pack of Energy Chews in addition to the two bottles. If it’s warmer than usual or I know I’ll be sweating a lot, I add a scoop of Unsweetened Hydration Mix as well.
12:00 PM – Post-Workout Recovery/Lunch
After my session, I refuel with protein and carbs as quickly as possible to kickstart the recovery process. Usually, I get home and immediately take down a recovery drink. Shortly after that I’ll have a light lunch. If I’m preparing for a big day of training the next day, then I’ll grab a hearty sandwich at our local bakery (YUM!) before heading home. This optimizes glycogen intake to the muscles because I’m still riding. Then I’ll take down a bottle with Recovery Drink Mix when I get home, but pass on lunch because I’ve already eaten.
What I typically eat:
- Skratch Recovery Shake: To help with muscle repair
- Yogurt bowl with homemade granola and fruit/berries: protein, healthy fats, and carbs OR
- Hearty sandwich with bread, lean meat, cheese, avocado, tomatoes, etc: protein, healthy fats, and carbs
3:00 PM – Snack
A mid-afternoon snack is a MUST to keep my energy levels up, especially during a hard training block. I like to keep my snacks simple, like a banana or apple with almond butter, or veggies and hummus. If I’m low on groceries, then a Skratch Energy bar is a perfect alternative!
6:30 PM – Dinner
For dinner, I focus on lean protein and nutrient-dense carbs for recovery and to load up for the next day’s training.
What I typically eat:
- Chicken, lean beef, or salmon: protein, healthy fats (omega-3s)
- Rice, pasta, or sweet potatoes: complex carbs
- Roasted/sauteed veggies or salad: nutrient-dense greens for recovery
Final Thoughts: Fueling for Performance
I truly believe that nutrition makes up 50% of performance. By approaching every meal with purpose and intention, I can optimize my performance and overall health and wellbeing. Proper nutrition is about eating the right things at the right time with the right mindset.
