Fuel the work. Build the plan.
FUEL TO PERFORM — THE COMPLETE GUIDE
You run. You lift. You want BOTH. Your nutrition needs to support that work.
Go beyond the basics with specific fueling ranges, timing strategies, hydration guidance, a complete training-day example, and practical tools you can use for runs, lifts, and days that include both. The Complete Guide is available now as a downloadable PDF.
Created by Ashli, Registered Dietitian for 10 years and Certified Trainer for 17 years.
Go beyond the foundation
The free Quick Start gives you core habits you can use today. The Complete Guide builds on that foundation with the numbers, timing, and examples to put those habits into practice.
- Specific protein guidance: daily ranges, meal amounts, and distribution.
- Pre-training food choices, carbohydrate guidance, and timing.
- During-endurance carbohydrate ranges for different session lengths.
- Recovery nutrition for easy sessions, hard efforts, and short turnarounds.
- Hydration and sodium guidance, plus an optional sweat-loss estimate.
- A full training-day example for a morning run and a later lift.
- Five common fueling mistakes and practical ways to address them.
- Carbohydrate and whole-food fat fundamentals, research references, and practical RD tips.
$9
One-time digital purchase. Practical fueling tools to use throughout your training week.
Digital-product refund policy
The Complete Guide is a downloadable digital product delivered immediately after purchase. Once the guide has been delivered or accessed, sales are final, except for duplicate charges, unresolved technical delivery problems, or where a refund is otherwise required by law. If you need help with your purchase or download, contact support@thefitnesscowgirl.com. This policy does not limit your rights under applicable consumer-protection law.
How do I receive the guide?
After your purchase, Squarespace provides a secure PDF download link. The link stays active for 24 hours after your first download. Save the PDF to your device so you can return to it whenever you need it.
Start with the free guide
GET THE FREE GUIDE for five useful pages on fueling your runs, lifts, and recovery.
Is it for runners or lifters?
Both. The guide connects endurance, strength, and recovery nutrition, with practical examples for early runs, demanding lifts, and days when you do both.
Does it include a personal meal plan or coaching?
This is general education, with examples and broad guidelines. Individual needs vary. Future coaching and challenges will have separate details.
Purchase or download questions? support@thefitnesscowgirl.com
RUN HARD • LIFT HEAVY • FUEL WELL
TRAIN FOR TODAY. BUILD FOR LIFE.