Inner Wild Nutrition

10/16/2026

Waiting for the “perfect” meal or snack is how a lot of athletes end up running on empty.

The all-or-nothing mindset sounds disciplined, but in real life it usually looks like skipping meals, crashing mid-afternoon, and being starving by dinner. Then it’s a game of catch-up that leaves your energy and your training paying the price.

🥣 Cereal at 3 PM isn’t failing. It’s fueling.
Something > nothing, every time.

📌 Save this for when life gets chaotic and the “perfect” meal isn’t happening.

10/16/2026

You pick - they all fuel you!

10/15/2026

That recovery shake right after you finish? It helps. But after 2–3+ hours out there, it’s just the start.

Your body may need around 1–1.2 g of carbs per kg of body weight every hour for up to 4 hours afterward. For a 70 kg (154 lb) athlete, that’s roughly 70–85 g of carbs an hour.

This matters most when you have to go again tomorrow💥

Follow Real Food Dietitian | Performance Nutritionist for simple fueling tips that help you train, race and recover better 🏔️

10/15/2026

We need to erase the idea from our brains that a blanket statement calorie deficit is what works for weight loss, not to mention the fact that, when we do this, we are just replacing one “problem” with another handful of problems: performance that sucks, workouts that are waaay harder than they need to be, feeling hangry all the time…I could go on.

💥There is often a season for weight loss and a season for performance - if your training load is high, you will have very few opportunities to cut back on calories and ANY time during your day - this is why timing matters so much and why each persons situation becomes the defining feature that allows us to figure out what their focus will be in any given season

10/14/2026

“oh no, I think it might be happening…wait, maybe I’m okay….nope, I’m starting to feel way off…this isn’t good…I might throw up…” - we’ve all been there, right? 🫣

But, just because it starts doesn’t mean you can’t save yourself (not always, but worth a try!), so use these tips to avoid that dreaded hit of nausea

10/13/2026

10/13/2026

“My stomach just can’t handle gels.”

Sometimes, the gel isn’t the problem. It’s what’s happening around it that makes it difficult to tolerate the gel.

👇 Swipe for the three things I check first, then tell me in the comments: are you a 1, 2 or 3?

10/12/2026

🚨The key here is that you first have to know how to fuel and recover from your workouts - because, if your baseline is already not enough, you will risk cutting back too much!!

So, this is the answer I give my athletes when they start asking me around this time of year, but it’s because they have already learned how to ensure they’re getting enough - from their they can cut back, without going overboard becusse they’re doing it intentionally 👌

10/11/2026

A pile of arugula with lemon juice on top of pizza, baby kale mixed into soup, mixed greens w/ breakfast…these are all SUPER SIMPLE ways to add plants to practically any meal - plus, it adds volume to your plate, which can be more visually satisfying

⬇️What easy greens addition did I miss?

10/10/2026

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Photos by Liam Doran Paris Gore Cort Muller