Emily Sisson, a remarkable talent in the professional running world, continues to achieve stunning success across various distances. Most recently, she clinched victory at the USATF 5K road championships in New York City last November. Following that triumph, Sisson stunned the field with a personal best of 1:07:30 at the 2019 Houston Half Marathon, falling just five seconds short of Molly Huddle’s American record. As Sisson gears up for her debut in the marathon at the London Marathon this April, her sights are firmly set on breaking new ground.
Sisson has adapted her training regimen to prepare for the marathon distance, having initiated dedicated marathon training just two weeks ago. Her mileage has shifted from an average of 90 miles per week to approximately 100 miles. A notable change in her routine involves experimenting with gels and sports drinks, adding sugar to her fueling strategy—a significant departure from her traditional eating habits. “It’s been an adjustment,” she admits, acknowledging the challenges of changing her nutrition.
In addition to adjusting her training, Sisson emphasizes the importance of her pre- and post-workout meals, following a well-structured, homemade nutrition plan. “Over the years, I’ve gotten good at listening to my body and giving it what it needs,” she states. For instance, during altitude training, she finds herself craving more carbohydrates and often indulges in favorites like pancakes and whole wheat pasta. This level of attention to her nutritional needs has played a significant role in keeping her injury-free while excelling on both track and road.
Daily Nutrition: A Key to Performance
To maintain optimal energy levels and recovery, Sisson follows a specific nutrition pattern. Her typical day begins with coffee and oatmeal, alongside milk and sliced banana for added nutrients. Aware of her vitamin D deficiency despite living in sunny Arizona, she incorporates dairy into her meals. On race days, she adjusts her breakfast to include toast with peanut butter and oatmeal for sustained energy.
Post-Workout Nutrition Strategies
After her runs, Sisson heads straight to her kitchen to prepare a balanced meal or snack, ensuring she has quick options for busy days. She often relies on a Clif Bar and a protein smoothie made with Garden of Life vanilla whey protein. Upon returning home, she enjoys grain bowls filled with carbs, vegetables, and protein sources like scrambled eggs or grilled chicken. These hearty bowls not only satisfy her hunger but also help replenish her energy reserves.
Customizing Pre-Run Snacks
For her evening workouts, Sisson consumes a pre-run snack about an hour before her run, varying her choices based on what her body craves that day. Her favorites include plain popcorn, toast with peanut butter, and smoothies. This flexible approach to nutrition allows her to listen to her body’s signals and obtain the necessary energy for her rigorous training schedule.
Evening Meals and Dessert Choices
At dinner, Sisson and her husband Shane enjoy cooking together, focusing on hearty meals that provide ample protein, such as veggie stir-fry, chili, or wild-caught salmon with a vegetable medley. For desserts, Sisson indulges in the occasional doughnut or dark chocolate, reminding us that moderation is central to her philosophy. “I practice everything in moderation,” she concludes, indicating her firm stance against stringent dietary restrictions that often plague athletes.
The thoughtful balance in Sisson’s nutrition plan—complemented by her training adaptations—demonstrates how crucial proper fueling is for athletes, particularly those aiming for endurance events like marathons. Her journey provides valuable insights into the significance of tuning into one’s body and adjusting nutrition based on individual needs, contributing to peak performance.
