Press Alt+1 for screen-reader mode, Alt+0 to cancelAccessibility Screen-Reader Guide, Feedback, and Issue Reporting | New window
← Back to Blog
How to Fuel Up for the VIDA Thrive 5K
MightyFit

How to Fuel Up for the VIDA Thrive 5K

How to Fuel Up for the VIDA Thrive 5K

By: Addie Claire Merletti, MS, RD, CSCS

What we eat before and after we exercise is extremely dependent on our individual digestive tracts, sleep habits, and performance goals. I’ll first share what the research states for 5K training and race fueling, and then some suggestions for actual meals and snacks to use before and after. Since we’re talking about a 5K, which takes most folks less than an hour, we don’t need to worry about intra-workout food or fuel. Pre-Run Our brains and muscles all run on glucose. Glucose is sugar. In a world where carbs are almost socially unacceptable, I know this is scary, but the research supports carbohydrate intake before a race to optimize performance. What this looks like depends on time of day and your body, but in general, about 30-60 grams of carbohydrate will do the trick here. You want to limit fiber and fat as the whole point is to get that glucose to your muscles quickly, and those things will slow it down. They will also have you sprinting for the porta potties. Many people tell me that they run faster on an empty stomach, or that if they eat before they’ll feel sick. You know your body best, so if you don’t want to eat before a 5K, you certainly don’t need to. Limiting fiber and fat, and spacing the food about an hour from the race start will definitely help with feeling sick. 

Here are some pre-race ideas for a morning race:

Post-Run For recovery, you want to focus on protein with servings of carbohydrate and fat. Most people need about 20-50 grams of protein after a workout, and optimally would get it within an hour of finishing. It’s important to keep in mind that no matter your goals, running a race is not an excuse to go all YOLO on your meals for the rest of the day. Even if you’re working on gaining lean mass, I’d be willing to bet that bottomless brunch followed by pizza & ice cream is probably not “on the plan.” 

Here are some post-race ideas:

Register today for the VIDA Fitness 5K on October 12 and use code mighty19 for $5 off!  www.vidathrive5k.com Meet Addie Claire Merletti, MS, RD, CSCS AC is originally from Charlotte, NC and got her Bachelor’s degree in both psychology and Spanish at UNC Chapel Hill. She worked in community mental health before going back for her Master’s in Nutrition at Meredith College in Raleigh, NC. AC fell in love with sports nutrition while working with the dietitians at Notre Dame University during her intern year. She feels passionately about using balanced nutrition to support a balanced life, and enjoys helping people use food as a tool to bust through plateaus and hit their goals! Addie is always down to try a new workout and absolutely loves to cook and try new foods. She can make lots of fancy dishes, but her favorite food is anything that resembles PB&J. AC is one of four VIDA Fitness Registered Dietitians. AC’s favorite MightyMeal is the Basil Pesto Chicken & Orzo. About VIDA Fitness: VIDA is a premiere health and wellness club comprised of six locations all throughout Washington DC. Our gyms boast state-of-art equipment, and uniquely designed spaces to make your workouts both efficient & productive. We offer a wide array of group fitness classes and personal training options to ensure that everyone is comfortable and supported in achieving their fitness goals. VIDA is all about creating community, and making sure everyone who walks in our doors feels like they are part of our family. Please email nutrition@vidafitness.com if you’re interested in learning more about our nutritional counseling services. Connect with VIDA on Facebook, Instagram and Twitter.

← Back to Blog

Why MightyMeals?

  1. What makes MightyMeals different from other meal delivery services?

    MightyMeals delivers chef-prepared, dietitian-approved meals that are fresh, never frozen, and tailored to a variety of dietary preferences. From high-protein options to plant-forward meals, every dish is designed to simplify meal prep while keeping nutrition and flavor top of mind. Our menu includes breakfasts, lunches, dinners, snacks, and desserts, so there’s something delicious for every part of your day.

  2. Where does MightyMeals deliver?

    MightyMeals now delivers to 27 states across the U.S., bringing fresh, chef-prepared meals straight to your door so you can enjoy convenience and nutrition no matter where you live.

  3. How does MightyMeals support meal prep and convenience?

    With ready-to-eat, fully cooked meals delivered straight to your door, MightyMeals eliminates the need for grocery shopping, cooking, or cleanup. You can stock up for the week, mix and match meals, and enjoy balanced nutrition with minimal effort.

  4. Are MightyMeals options suitable for specific fitness or macro goals?

    Absolutely. MightyMeals provides detailed nutritional information for all meals, making it easy to plan for high-protein, low-carb, vegetarian, or other macro-based meal goals. Our menus are designed to help you stay on track without sacrificing taste.

  5. How does MightyMeals compare to competitors like Vegetable + Butcher, Factor, and CookUnity?

    Unlike some competitors, MightyMeals delivers fresh, never-frozen meals with no forced subscriptions, though an optional Order Planner is available for convenience. We combine flexible ordering, bulk and a la carte options, and chef-prepared, dietitian-backed meals to support diverse dietary needs, fitness goals, and meal-prep convenience.