How to Build a Marathon Mindset: Part 3

G’day Legend,

The real countdown to the NYC Marathon has begun. I’ve run over 20 marathons, and have learned that the week before a marathon is crucial to your performance. The smallest tweak in fueling can change how you feel at mile 20. The focus shifts from building fitness to topping off the tank — storing glycogen, balancing electrolytes, keeping the gut calm.

But here’s the part most people miss: the same principles that make a great race also make a great life. Your daily energy, focus, and resilience depend on how you fuel long before you ever lace up.

In this week’s Newsletter (4 min read):
🥑 The 3 pillars of fueling — carbs, hydration, and micronutrients
⚡ How to eat for energy, not exhaustion (even if you’re not training for 42K)
🧠 How fueling right sharpens focus, mood, and motivation

If you’ve got a friend who’s been running on caffeine and chaos — send them THIS link.

⚡ The 3 Pillars of Fueling for Endurance

1. Carbohydrates — The Body’s Accelerator

Carbs are the body’s preferred fuel for performance, but timing matters more than quantity.
Your body doesn’t just need energy — it needs accessibility.

• Before training or a long workday: choose slow-burn carbs like oats, quinoa, or fruit. They provide a steady release of energy that keeps your focus sharp and your body calm.

• During high output: use quick-access carbs like rice or fruit sugars to stay in rhythm. Marathoners rely on gels and liquid carbs for the same reason (we’ll build your race-day plan next week.)

• After: pair carbs with protein to restore glycogen and repair muscle. Keep fats lighter to help nutrients absorb quickly.

Most people under-fuel, not overeat. When the brain senses depletion, it shifts to survival mode — stress hormones rise, focus drops, and recovery stalls.
Proper carb timing is like pacing a race — steady, strategic, and sustainable.

2. Hydration — The Overlooked Performance Multiplier

Even a 2% drop in hydration can impair performance and mood.
But hydration isn’t just water — it’s electrolyte balance: sodium, potassium, magnesium.

Here’s the simple rule:

• Hydrate early, not reactively. If you’re thirsty, you’re already behind.

• Use hydration to stabilize rhythm, not just quench thirst. You do not need to be a runner athlete to take electrolytes, the amounts naturally vary, but every body needs potassium, sodium and magnesium.

• For long training or busy days, add electrolytes — not sugary sports drinks, but clean mineral replacements that support focus and endurance.

Your muscles don’t cramp because of effort — they cramp because your cells are misfiring from imbalance. Hydration is the bridge between energy and clarity.

You can also track electrolytes with Alma to see where you’re falling short.

3. Micronutrients — The Invisible Edge

This is by far the biggest area to gain. You can eat perfectly and still underperform if your micronutrients are off. Iron supports oxygen delivery. B vitamins regulate energy metabolism. Magnesium and zinc drive recovery.

These aren’t small details — they’re the details. You don’t need to obsess, but you do need to notice. I understand, knowing what you lack, or the quality of what you are having can be truly hard to comprehend unless you visit a nutritionist every day. This is why I built Alma.

Instead of guessing, Alma predicts what your body needs and when — adjusting recommendations to keep your fueling aligned with your effort. You can simply ask the question “based on my day, what am I still missing?”

High performance doesn’t come from eating more — it comes from eating right for you.

🔥 Fueling Isn’t Just for Race Day

You don’t need a marathon to benefit from smart fueling. The same system that powers endurance can power focus, creativity, and recovery in everyday life.

Your brain burns glycogen. Your cells need electrolytes. Your immune system relies on rest and repair. You are your own performance engine — whether you’re chasing a PR or presenting at 9 a.m.

So here’s the truth:
Fuel isn’t just physical — it’s emotional.
When you eat for clarity, you think clearly.
When you recover deeply, you show up fully.

🧩 Legendary Action — Your “Marathon Meal” Challenge

This week, fuel like an athlete — no matter what your finish line looks like:

🥗 Build one balanced “marathon plate”:

• ½ colorful plants for micronutrients and fiber

• ¼ lean protein for recovery

• ¼ slow carbs for sustained energy

• A drizzle of healthy fat for brain fuel

💡 Bonus: Ask Alma to build your meal plan for your activity level — it’ll adjust your macros, hydration, and timing automatically.

Then notice what happens when you start fueling for performance, not just survival.

Recipe: High-protein Pad Thai Click HERE

If you want an easy way to put this into practice, try my high-protein Chicken Pad Thai — a quick, performance-focused spin on a classic takeout favorite, ready in less time than delivery.

Calories: 475 I Protein: 32 g I Carbs: 44 g I Fat 17 g

🔜 Next Week: The Aftermath

The race doesn’t end at the finish line — that’s where the real work begins.

Next week, we’ll explore the mental and physical recovery process, what post-event lows teach us about resilience, and how to redefine progress after you’ve crossed the line.

Quick Notes

🌭 I had a very fun week with tourism Australia selling classic Aussie sausages out of a cart around the city. I think I win the award for most Australian New Yorker of the week.

🎥 New YouTube video is out training with 2:15 marathoner, olympic qualifier, and my good mate Mitch Ammons, breaking down his training, mindset, and surprising nutrition strategy. Watch it HERE.

#EatGoodFeelGood

-DC