DAY IN THE LIFE: Fueling for a 90-minute session with Adam Peterman
March 10th, 2025
Join Adam Peterman, ultrarunner based in Montana and new member of the Skratch Racing Team, for a day in the life and see how he fuels his daily workouts:
As an athlete, how I fuel my body plays a huge role in how I perform. Here’s a look at my nutrition strategy before, during, and after a 90-minute workout to ensure I’m ready to give my best and recover properly.
6:30 AM – Waking Up & Hydrating
I start my day with a glass of water to rehydrate after a night of sleep. Hydration is key to performance, so I usually drink 16 oz. right after waking up.
Tip: Add Skratch Everyday Mix to your morning water for a boost of hydration.
7:00 AM – Pre-Workout Breakfast
I eat a balanced meal about 60-90 minutes before my training to fuel my session. I aim for carbs, protein, and healthy fats.
What I typically eat:
- Oatmeal with banana and almond butter: Oats provide slow energy, while banana and almond butter give a quick carb boost and healthy fats.
- 1-2 scrambled eggs: Protein for muscle repair.
- Coffee or Green Tea: A little caffeine to help with focus and endurance.
9:00 AM – 90-Minute Training Session
During my workout, I focus on electrolyte and carbohydrate intake. For a 90 minute recovery bike ride, I aim for a 26oz bottle with 2 scoops of Skratch Hydration mix. If it is warmer than usual or I know I will be sweating a lot, I add a scoop of Skratch Everyday Mix as well.
10:30 AM – Post-Workout Recovery
After my session, I aim to refuel quickly with protein and carbs to start recovery.
What I eat:
- Skratch Recovery Shake: Helps repair muscles.
- Fruit or berries: Replenishes glycogen stores.
- Nuts or avocado toast: Healthy fats for muscle recovery.
12:00 PM – Lunch
Lunch focuses on whole foods to keep me fueled through the day.
What I eat:
- Grilled chicken salad with quinoa and roasted veggies: A balanced mix of protein, carbs, and nutrients.
- Olive oil dressing: Healthy fats to reduce inflammation.
- Water or herbal tea: Stay hydrated for the afternoon.
3:00 PM – Snack
A mid-afternoon snack keeps my energy levels steady. The Skratch Energy bars are a perfect option.
6:00 PM – Dinner
For dinner, I focus on lean protein and nutrient-dense carbs for recovery.
What I eat:
- Salmon or lean beef: Protein and healthy fats, especially omega-3s.
- Brown rice or sweet potatoes: Complex carbs for energy.
- Steamed veggies: Nutrient-dense greens for recovery.
Final Thoughts: Fueling for Performance
What I eat directly impacts my training and recovery. By focusing on balanced meals and properhydration, I can perform at my best and recover faster, keeping me on track to reach my goals. Proper nutrition isn’t just about eating—it’s about eating the right things at the right time.
