Have Your Cake And Eat It Too

Happy July! I hope everyone’s summer is off to a great start. Summer is one of my favorite times of year, but I also find that it’s my busiest. With long hours of daylight and beautiful weather, it’s hard not to take advantage of this season by packing your days with activities. However, this time of year also brings challenges when it comes to routine. If you know me (and let’s be honest, any runner) I thrive on being in a routine. But with last minute plans that often pop up in the summer, I find it can be more difficult to stick to my schedule.

Just this weekend, for example, I got to attend some events with the USATF Foundation because they were in the LA area. I was invited on an impromptu hike on Saturday and stayed out later than I normally do on Friday and Saturday night at events. I had planned to do a long run on Sunday but I woke up sore and tired, so I ended up sleeping in and taking the day off. Although I know this was the right call, it can be hard sometimes when you had a training day planned to pivot at the last minute, let alone pivot to a complete rest day. It can feel like you’re being “lazy” and cause you to question yourself.

At the same time, showing up at the USATF Foundation events was important to me, and I knew it was an opportunity I had to seize. The ability to be flexible in that moment and say yes to the hike allowed me to meet people and make connections I never would have if I had decided to say no for the sake of my long run. My long run was flexible, the hike was not.

So, what I’ve decided to do this summer is to try to let go of expectations when it comes to training. Training is one part of my life, but the ability to be flexible and live life to me is important. I know this can be so hard to do, especially with a race on the schedule. Any time you miss a training session, it can cause stress or panic that you won’t be ready come race day. I also know, from years of training, that one day doesn’t matter! Last weekend, I was able to prioritize a rare moment that mattered to me, and moved my long run to a few days later. Not only did I feel better, but I also still got the session in! Who cares if it was a couple of days later. My body won’t know the difference come race day, because I still put in the work.

My plan this summer is to set a more general weekly goal to give myself flexibility and reduce my stress. I plan to run five times per week and to get in one long run and one quality day with some type of workout. When I’m in my routine, I know which days I’ll do each run but if I have last minute plans come up, I can adjust based on what makes the most sense for my schedule. That way, I don’t have to choose between a life experience and training. I perform my best when I’m happy and when I have balance in my life outside of running. This approach allows me to have it all, and although it can go against our runner’s instinct to plan and organize everything, I’ve found that having flexibility has made me so much happier and allowed me to enjoy running even more.

Life is going to get in the way of training (as it should!), and giving yourself the permission and flexibility to live life is what it’s all about. Moving a workout to another day really doesn’t matter in the long run, but creating stress around those days can. My advice to you is to let training this summer be fun and flexible! Find the balance that allows you to say yes to things that are important to you. There will be a time where life will calm down and you can dial it in again, but we only have another 6-8 weeks of summer. Let’s enjoy it! As a dietitian and runner, I say you can have your cake and eat it too 😋.

In today’s newsletter:

• Recipe highlight 🍉 - Watermelon is my all time favorite thing in the summer. Not only is it in season, but it’s also nutrient dense and hydrating. I wanted to share one of my favorite watermelon recipes, which is a great side dish or snack.

• Quick tip 💡- Do you struggle to eat with the summer heat? You’re not alone with that! Training in hot weather can really suppress your appetite, so I wanted to share some quick tips for staying on top of your fueling when you don’t feel like eating.

• Rapid fire thoughts 🔥 - This past week, Faith Kipyegon attempted the first ever sub 4 minute mile by a female athlete. I wanted to highlight Faith’s incredible attempt, along with other runners who chased down big goals this past month.

Fueling Forward Announcements:

Fall Marathon Group Coaching Program

I’m so excited that my Fall Marathon Group Coaching Program is open for applications! This 12 week group program running from July 21st-October 12th will walk you through everything you need to know when it comes to fueling for your training, from your build all the way through race day itself. You’ll learn how to build a fueling plan, practice your race day fueling and hydration, properly carb load, and more, all while building a community of other runners working towards crushing their fall race. If you’re interested in this program, head to my website to learn more and apply today! Applications close July 14th and spots are limited to 10 runners.

New York City Marathon Fundraiser

I’m going to be running the New York City Marathon as a charity runner for Trackgirlz, an incredible non-profit organization that works to provide girls access to mentorship and sport through track and field empowerment programs. My goal is to raise $4500 for them before the race, so if you’re interested in donating to support me you can do so HERE. I so appreciate any and all donations!

Recipe Highlight - Watermelon Feta Mint Salad

Watermelon is probably one of my favorite foods, especially in the summer after a hot run. It also packs lots of nutrients to help with performance and recovery.

Watermelon has actually been studied for its positive effects on athletic performance, it can help do this in a few ways.

1. High in citrulline - this is an amino acid that can be converted to nitric oxide, which acts to dilate blood vessels, improving blood flow and oxygen delivery.

2. Contains lycopene - the nutrient responsible for the red color of watermelon, lycopene is a powerful antioxidant and anti-inflammatory nutrient that can aid in recovery.

3. Rich in fiber - fiber is important for digestive health, blood sugar balance, and can help you feel more full and satisfied after meals and snacks.

4. High water content - watermelon is a high water content food, meaning it can help you stay on top of your hydration as your fluid needs increase this summer.

My mom used to make watermelon and feta appetizers in the summer. She would layer a slice of watermelon with a slice of feta, then put a mint leaf on top and stick a toothpick through it all. Then she would drizzle it with balsamic glaze, which was so tasty. This recipe is just as good but a little less time consuming in that you simply combine the cubed watermelon with feta crumbles. The addition of the pepita seeds adds a nice crunch, while the olive oil and lime dressing keeps the dish bright.

It also checks all of my boxes for a balanced snack:

• Carb/color: watermelon

• Protein: feta and pepita seeds

• Fats: olive oil and pepita seeds

If you make this recipe, be sure to share it on Instagram and tag @fueling_forward or respond to this email and let me know what you think!

Want more than one recipe per month? Upgrade today to the Sunday Brunch Club to get recipes like this every Sunday morning. You can sign up for free today and get a 2 week free trial!

Quick Tip

Summer heat can make everything feel harder, including eating. A higher core temperature can suppress appetite signals, making it more difficult to stay on top of your fueling. If that sounds like something you’ve been struggling with, I’ve got some suggestions for you below ⬇️!

Training in general can suppress your appetite due to a lingering increase in body temperature. This shuts off the production of your appetite hormones, which is usually why athletes struggle to eat after training. When you add heat and humidity on top of that, it’s no wonder summer fueling can be a struggle. Even if you aren’t training, the higher temperatures can have the same effect and suppress appetite.

With that said, it’s important to be aware of this because it can lead to under fueling. Summer tends to be a time when mileage is building for the fall season (cross country, marathons, etc.), so fueling is just as, if not more, important. So, how do you balance a lower appetite with a need for more fuel?

Try out these tips:

1. Try a cold liquid option post run - getting in a cold liquid with carbs and protein can help give your body what it needs to recover while also bringing down your core temperature. This will buy you some time until you need to eat a meal and will help bring your appetite back, so it’s easier to eat a meal later. Aim for something like chocolate milk, a recovery shake, or a smoothie and about 20-30g of protein and 60g of carbs. Try to have this within an hour of your run, then a solid meal within 2 hours.

2. Add in more energy dense foods - switching your dairy to whole fat, adding ½ of an avocado to your eggs or toast, switching from bread to a bagel for your sandwich, using nut butter in yogurt or oatmeal, or topping your salads with nuts can all add more calories without bulk. This can make it easier to hit your energy needs for a lower volume of food, which is great when you have a low appetite.

3. Drink liquids with calories - instead of plain water or low sugar electrolytes, you can easily add more carbs and calories with liquids. Have juice, milk or lemonade with meals, use electrolytes with sugar like Skratch, Gatorade, or Tailwind, put creamer in your coffee, etc. Again, liquids are easier to get down than solid food if you don’t feel hungry.

4. Try having smaller, more frequent meals - this is what I switch to in the summer. Instead of 3 bigger meals with 3 smaller snacks, I pivot to 5 small meals/big snacks. It’s still the same amount of food and I’m still eating regularly (every 3 ish hours), but it’s easier to get down a smaller volume of food at once if my appetite is low.

5. Focus on cold foods or one pot/pan meals - minimize your time in front of a hot stove by making cold meals like pasta salads or cold sides like the watermelon feta salad above. One pot or one pan meals can be easier to throw together and check all of the boxes without overheating your kitchen.

Keep in mind, it’s ok if you’re eating less “healthy“ right now. The other night I had a box of Annie’s mac and cheese for dinner because it was all that sounded good. I still paired it with some protein (chicken) and color (cherry tomatoes) to balance it so I got everything I needed. I still recommend trying to get carbs, color and protein at meals but it’s ok if you end up having a croissant instead of whole wheat toast as your carb at breakfast or using more pre-packaged/convenience items to check those boxes. Allow yourself some wiggle room, and know that this isn’t forever. Something is always better than nothing!

If this was helpful and you’re looking for more ideas on meals and recipes, I post my own weekly menu plan for breakfasts, lunches, dinners and snacks, and include any recipes I’m using. Upgrade today to the Sunday Brunch Club to get my weekly meal plan every Sunday morning. You can sign up for free today and get a 2 week free trial!

Rapid Fire Thoughts

Last week, the women’s mile world record holder Faith Kipyegon attempted the first ever sub 4 minute mile by a woman. It can be scary to put big goals out there, let alone put them out there so publicly. I’m so impressed with Faith’s bravery, and have so much respect for her for giving it her all. The attempt really solidified to me why she’s one of the greatest runners of all time. If you missed the action, you can rewatch it HERE.

Setting big goals can be intimidating, so it always inspires me to hear about other athletes going for big things. It reminds me that the outcome doesn’t matter as much as we think it does, and no one is going to judge us or think less of us for falling short of a goal. Look at Faith for example! Although she was far off of her sub 4 minute mile, she inspired people all over the world to dream big and to dare to try. No one thinks she’s less of a runner because she didn’t run sub 4, and if anything people are even more amazed by what she has accomplished.

So, if you’re struggling to set big goals or share them with others, here are a few inspiring stories I have seen that come from this past month of running results:

• The Western States 100 happened last weekend. This grueling 100 mile race saw many veterans return, but the winner of the women’s race, Abby Hall, took the title. She was returning from a broken leg in 2023, making her victory all that much more special. Injuries are always a good reminder to us how much we love running and how grateful we should be when we’re healthy. She tells her inspiring story in a post-race interview with iRunFar.

• Nico Young ran a 6 second PR in the 5k to smash the American record. He ran 12:45.27, right within the range of 12:42-12:46, which what his coach told him he could run. Nico shared some words of wisdom when it comes to handling the pressure and setting big goals in an interview with Run.

• Natalie Dumas, a high schooler from New Jersey, just ran the 9th fastest 400m time ever run by an American. She crossed the line in 51.14 to break the state record set by Sydney McLaughlin-Levrone (4 time Olympic gold medalist). She knew she had a big run in her, but even Natalie was surprised by the result. See her break down her record-breaking performance with Citius Mag.

What these stories remind me is that you never know what might happen. You might get injured and not be able to compete at your goal race, you might run exactly the time you think you will, or you might surprise yourself. Anything can happen, so why not believe that the best is going to happen to you? If you put in the work and take care of your body, there’s no limiting what you might accomplish. Dare to dream big, and dare to share your goals with others! You never know who you might inspire along the way.

Stay fueled,

Maddie

Get More from Fueling Forward

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3. Listen to the most recent episode of The Fueling Forward Podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners