Join Reid Burrows, ultrarunner from Canada and new member of the Skratch Racing Team, for a day in the life and see how he fuels his daily workouts:
Fueling has become one of the most important disciplines of endurance sport. How I fuel on a daily basis is often directly correlated to how I feel on each session. Recovery days such as today’s 90 min run often allow me to catch up on missed calories on my harder days with multiple sessions.
8:30 AM – Waking Up & Hydrating
I start my day with a glass of water and add 2 scoops of Unsweetened Hydration Mix to ensure I’m starting my day with electrolytes. I quickly follow this up with my coffee #1 while I journal and plan the day.
Tip: Add Unsweetened Hydration to your morning routine if training in heat or at altitude to kickstart your day with electrolytes.
9:00 AM – Pre-Workout Breakfast
I eat a balanced meal about 90 minutes before my training to fuel my session. I aim for a carb heavy meal that still includes protein, and healthy fats.
What I typically eat:
- Yogurt with a lot of granola (more granola than yogurt most days) with raspberries or blueberries on top. Given that today’s effort is on the easier side, I won’t have anything else but on bigger days I may add a banana for some quick carbs or a couple of pieces of toast with peanut butter for some extra energy.
- Coffee #2: An aeropress if I’m away from home or an oat milk cortado if I’m home.
10:30 AM – 90-Minute Training Session
During my workout, I focus on electrolyte and carbohydrate intake. For a 90 minute easy run I aim for one 500ml flask of 1 serving of Super High-Carb (100g of carbs) plus 2 scoops of Skratch Hydration Sport Drink Mix (~40g of carbs). I often bring a second bottle of water that’s 250ml or 500ml depending on the temperature.
12:00 PM – Post-Workout Recovery
After my session, I aim to refuel quickly with protein and carbs to start recovery.
What I eat:
Recovery shake with a serving of Recovery Drink Mix (the horchata flavor is my favorite) + fruit (banana or berries) to help replenish glycogen stores.
1:00 PM – Lunch
Lunch focuses on whole foods to keep me fueled through the day.
What I eat:
Avocado on sourdough toast with three boiled or poached eggs.
Sparkling water or still water to stay hydrated for the afternoon. If I have another session or training in a warmer climate I’ll add a scoop of Unsweetened Hydration Mix.
3:00 PM – Snack
A mid-afternoon snack keeps my energy levels steady. The Energy Bar Sport Fuel is my go-to. I’ll have an afternoon coffee #3 around this time as well.
6:00 PM – Dinner
For dinner, I focus on lean protein and nutrient-dense carbs for recovery.
What I eat:
- Salmon (or any fish), chicken or lean beef: Protein and healthy fats, especially omega-3s.
- Brown rice, white rice or sweet potatoes: Complex carbs for energy. I also find foods that are naturally gluten-free sit better in my stomach when I’m eating a lot throughout the day for heavy training cycles.
- Salad with a variety of veggies with a simple olive oil homemade dressing.
9:00 PM - Bedtime snack:
Often more yogurt and granola to make sure I don’t wake up hungry in the night when my training volume increases.
Final Thoughts: Fueling for Performance
How I fuel one day impacts how I feel the following day. The higher the quality (and often quantity) of food I eat, the better my entire training cycle goes. Staying on top of hydration with simple tools like the Unsweetened Hydration Mix allow me to perform at my best. Finally, if I stay on top of my fueling while I’m training, I never feel as though I’m playing “catch up” throughout the rest of the day. This has led to much better, consistent sessions.
