Trail Running Fueling
About this meal
Meal | Food | Portion | kcal | P/C/F 6:00 pre | Oats + AB + banana + honey + coffee | 70 g / 20 g / 1 / 15 g | 590 | 14/85/18 7:30-11:00 intra | 3 gels + 2 stroopwafels + cheese stick + 1 L sports drink + dates ×6 | mixed | 1050 | 14/200/22 12:00 recovery | Whey + chocolate milk + bagel | 25 g / 350 ml / 1 | 580 | 36/85/9 14:30 lunch | Chicken sandwich + chips + apple | 1 / 30 g / 1 | 620 | 38/72/20 19:00 dinner | Salmon + rice + bok choy + olive oil | 150 g / 200 g / 150 g | 680 | 38/65/26 **Total** | **3520** | 140/507/95
Why these macros matter
Hitting 140g of protein at 2900 kcal makes this an easy win for sustain effort over varied terrain + altitude. The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.