Fueling Performance with Proper Nutrition

Zach Bitter
October 17, 2016
Zach Bitter, a male-presenting person with light skin, runs on an outdoor track during dusk while wearing a red headband, sunglasses, a red athletic tank top, black athletic shorts, and black and yellow athletic shoes.

Zach Bitter is a professional competitive runner. He is the 12-Hour World Record Holder (101.7 miles) and 100-Mile American Record Holder (11:40:55).

What does Zach run on?

What we eat and put into our body greatly impacts how we perform. Whether focusing on a big work project or training for a favorite event, proper diet is a source of fuel. Choose wisely and you can be hitting on all cylinders. Chose poorly and you may find yourself drained or in a lull. As an extreme endurance athlete, one of the things I focus on as much as the training itself is how I fuel for performance and recovery. Here are a few of my “go to” options for meals, snacks and overall nutritional support when preparing for an event.



I love egg-based meals, so I often work them into my meals. One of my favorite breakfast options is an omelet I prepare with eggs, green peppers, onions, ghee, sea salt, and turmeric. It’s simple, quick and packed with nutrients. I always follow this meal with NOW® Curcumin Veg Caps, which together with the turmeric helps to support a balanced immune system response.* 

Omelet Ingredients:

  • Two eggs
  • ¼ cup of diced red onions
  • ¼ cup of diced green peppers
  • 1 tablespoon of ghee
  • 2 teaspoons of sea salt
  • 1 teaspoons of turmeric powder



When training twice a day, it is nice to have a lunch that leaves me energetic, but not feeling too full. I often turn to a coconut milk smoothie. I enjoy coconut-based fats for fuel as their medium chain triglyceride component helps my body to utilize fat as a fuel source, keeping me in a steady state of energy for hours. This smoothie keeps me alert and motivated through the afternoon and workout.*



I often spend a bit more time preparing dinner. I aim to spend time prepping at least one meal per day as I see cooking from scratch as a meditative practice. It allows me to really focus on what I am eating and appreciate the good food I am about to eat. For me, this creates a feel-good practice and the opportunity to explore new and exciting recipes. One recipe I continue to revisit is a sea/veggie based creation. It includes: salmon, carrots, broccoli, sweet potato, spinach, sea salt and any seasoning that sounds good that evening. I always follow dinner with NOW® Ultra Omega-3. The body seeks a balance between Omega-3 and Omega-6 fatty acids, but most foods now-a-days are heavy in Omega-6 and devoid or low in Omega-3. Quality sourced foods such as salmon and NOW® Ultra Omega-3 Softgels can really help offset this imbalance.

Dinner Ingredients:

  • 1-2 salmon fillets
  • 3 large organic carrots (sliced)
  • 2 cups of organic broccoli
  • 3 cups of organic spinach


Use a large cookie sheet coated in either ghee, coconut oil, or beef tallow. Once all the ingredients are prepped, spread them out evenly over the cookie sheet and place in the oven. Cook it slow in the oven at between 200-250 degrees for 60-90 minutes.



I don’t snack a lot, but when I need a little extra fuel and nutrients I enjoy a quick combo of NOW® Organic Virgin Coconut Oil, raw honey, and a pinch of cocoa powder or nibs. It provides a quick boost of healthy energy that doesn’t leave me with the crash that follows most conventional snack foods.

Snack Ingredients:



*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.