The Ideal Day of Eating to Fuel Long Runs and Strength Workouts

The Ideal Day of Eating to Fuel Long Runs and Strength Workouts

Spartan Master Coach and fitness trainer Trevor Franklin has taken on a lot of Spartan events: a Sprint, a Super, a Beast, DEKA FIT, and even a 50K Ultra. And shortly thereafter — if that wasn’t challenging enough — he tackled a Summer Death Race. He’s certainly passed the toughness testPaired with a comprehensive, progressive training program, he’s dialed in his diet so that he can do two other very different things: run long distances while maintaining muscle and strength. 

Franklin is currently aiming to maintain his weight at 200 pounds, while increasing his weekly mileage and lifting fairly heavy. According to the trainer, what works best is operating off of a meal plan that’s high in both carbohydrates and protein.

Related: The 7-Day Run Long, Stay Strong Training Program With Trevor Franklin

“I normally need over 3,000 calories to keep my weight with my activity level,” he says. “The higher carbs keep my performance up for runs and lifts, and the higher protein intake helps me hold onto muscle as I add more and more cardio weekly."

Additionally, Franklin has also been working with the precision medicine company Wild Health to help him optimize his performance and training based on genomics and biomarker testing. Below is the Spartan coach’s exact meal plan, which he follows for much of the year, along with some notes on how Wild Health has made improvements. 

Related: What Is Precision Medicine, and Why Should Athletes Care About It?

Trevor Franklin's Distance Running and Strength Meal Plan

9-10 a.m.: Breakfast

  • 5 eggs
  • 5 pieces turkey bacon
  • 2 slices pepper jack cheese
  • 2 tortillas
  • Guac
  • Spicy ketchup

Wild Health intervention: Here, Coach Trevor’s health coach and physician flagged that his breakfast could be a bit too high in saturated fat. They suggested pulling back on the cheese and bacon slightly. 

12-1 p.m.: Snack #1

  • Greek yogurt
  • Blueberries
  • Mangos
  • Pineapple
  • Honey

2-3 p.m.: Lunch

This meal is usually a home delivery meal or an order from Chipotle or Dig Inn.

Home Delivery Meal Requirements:

  • 500-600 cals
  • Over 50 grams of protein
  • 50 grams of carbs
  • 20 grams of fat


  • Burrito with
  • Steak
  • Rice
  • Guac
  • Lettuce
  • Corn
  • Cheese

Wild Health intervention: Here is another meal that Coach Trevor’s health coach and physician identified as an opportunity to bring down his saturated fat intake by swapping out steak for chicken, or going with fish tacos as an alternative.

Dig Inn:

  • A bowl with
  • Charred chicken (double serving)
  • Rice
  • Kale cashew
  • Mac n cheese

4-5 p.m.: Snack #2

8-9 p.m.: Dinner

  • Two 90% lean burger patties
  • Two wheat buns
  • Guac
  • Two slices of cheese
  • Spicy ketchup
  • Brussel sprouts
  • Popcorn chips

Wild Health intervention: Similar to above, this is another meal that Franklin's health coach and physician flagged as an opportunity to swap out the beef for fish, chicken, or turkey, or remove the cheese to reduce his saturated fat intake.

Related: A Spartan Coach's Secrets Behind Boosting His Hybrid Performance

In the evening, Coach Trevor will supplement with 25-50 milligrams of Zinc to help aid in recovery because his Wild Health assessment uncovered that he has an allele in his DNA that puts him at risk for slower recovery than usual. 

Looking for a training program to help you accomplish feats like Trevor Franklin? Check out the 7-Day Run Long, Stay Strong Training Program.

Spartan Wild Health