“This indulgent diet that I had learned to label in our country as unhealthy actually made me stronger, happier, and healthier than ever before.” Quote from Elyse Kopockey, author of cookbook “Run Fast. Eat Slow.” In this book, Elyse talks about her career of running and side effects of malnutrition she dealt with for over 2 decades. An unfortunate side effect of roaring diet culture in the United States. She didn’t experience the change until she traveled to Europe and her diet naturally changed. She then realized what her running career, and health, was lacking. Whole Foods.
Before We Talk Whole Foods, Lets Debunk Diet Culture
Throughout my entire life I have been extremely aware of diet culture. I have noticed the trends and when they wax and wane. As an adult educated in this space, I still struggle to detect diet trends when they disguise themselves as “wellness.” Even as an athlete who understands the importance of fuel, I am not exempt from the influence of an entire society.
On one hand, I know that food is fuel and that eating enough is essential to train well, recover properly, and stay healthy. On the other hand, I still absorb the not-so-subtle suggestions that smaller is better, leaner is better, and disciplined eating equals moral superiority. That contradiction can be exhausting. It’s a daily practice to challenge those narratives and return to what I know to be true.
I have found that engaging in regular enjoyable movement is actually really helpful in fighting the intrusive thoughts of needing to fit a certain stereotype. Not movement rooted in punishment or obligation, but movement that feels good, that brings a sense of accomplishment. This is different for everyone. For me I have found this sense of joy and accomplishment through running and weight lifting.
Why Whole Foods Matter
When I train consistently and maintain a positive mental space, my plate directly reflects it. My meals naturally become more balanced, not because I’m following strict rules, but because I’m more in tune with what my body needs. I find myself naturally in the kitchen more, home cooking meals. When it comes to performance, food is more than just calories. The body needs a balance of all nutrient sources.
A balance of macronutrients; carbs, protein and fat as well as micronutrients such as vitamins and minerals. Unfortunately, the reality is that a log of pre-packed food has unnecessary sugar and additives which aren’t of any benefit.
Instead of relying heavily on package products, building meals around real ingredients helps support steady energy levels, gut health, and long-term consistency in training.
Whole Foods as Fuel
One of the core messages in Elyse’s book is that runners should not fear food. Carbohydrates support training, fats support hormone health and satiety, and protein aids muscle repair. Fueling well is not a sign of weakness or lack of discipline. It is a fundamental part of becoming stronger, faster, and more resilient.
I have gotten lots of recipes from Elyse’s book. The best thing about these recipes is that they are tailored to athlete needs yet they are still very customizable to your personal palate. My favorite recipes that I have shared with so many friends is the Superhero Muffin.
Examples of Fueling with Whole Foods
Regular consumption of carbohydrates are needed, specifically for an endurance event, such as an ultra marathon, trail run or long hike. The general rule is 60g of carbs every hour for prolonged activities.
Examples of 60g carbs from Whole Foods
- 3-4 Dates – about 18g carbs in 1 date
- 2 Bananas – about 27g carbs in 1 banana
- 4 Applesauce pouches – about 15g carbs in 1 pouch
Finding Balance with Whole Foods
There is obviously a time and place for manufactured or pre-packed foods. Packaged foods can serve an important purpose for athletes. They are often portable, shelf-stable, and easy to digest, which makes them especially useful around workouts and races. Energy gels, bars, sports drinks, frozen meals, and snack foods can provide quick carbohydrates and calories when cooking isn’t realistic. Or sometimes, you don’t need a reason at all. You can simply enjoy them to satisfy a craving.
The bottom line is this: fueled and nourished is always better than under-fueled. Skipping meals, delaying eating, or avoiding food because it doesn’t meet some “perfect” standard ultimately does more harm than good. Consistent energy intake supports training quality, recovery, mood, and overall well-being.