DAY IN THE LIFE: Fueling For a 90 Minute Workout With Alexis Magner

March 10, 2025

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 Everyday Mix for a hydration 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 Skratch Hydration mix per bottle. For an intense 90-minute bike ride, I'll aim to take in a pack of Skratch sports 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 Skratch Everyday 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 Skratch recovery when I get home but pass on lunch because I’ve already eaten.

What I eat:

• Skratch Recovery Shake: Helps repair muscles.
• 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 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.

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