Nutrition Tips

Focus on daily nutrition

Becoming a champion and crossing the finish line for the 26th mile is a long process.  Creating healthy habits and eating properly is just part of the process to becoming a champion.  Being a good athlete requires more than just eating the right foods before, during, and after an event.  It is important to eat right every day to avoid illness and injury, to do well in school, and to perform your best as an athlete.  Focus on what you’re eating at each meal, each day.  Each meal is an opportunity to support the process of becoming a champion.

Focus on how nutrition impacts health

Many athletes, from beginners to professionals, have said “I can eat whatever I want and not gain weight.”  However, the focus of nutrition should be on its importance to health, not how it impacts weight.  The body gets its energy from food, which should provide a variety of vitamins and minerals.  Rather than thinking about how food impacts weight, focus on how food can:

  • Support healthy growth and development to grow big and strong.
  • Build a strong immune system to keep you from getting sick.
  • Help you heal after getting injured.
  • Help you think clearly and perform your best in school.
  • Keep your bones strong.
  • Build strong muscles.

Focus on how nutrition impacts performance

Nutrition can have a huge impact on performance.  Once you’ve focused on and conquered eating properly throughout the day, it’s important to make sure you’re eating properly before, during, and after your event.  Eating properly can:

  • Increase energy while exercising, running, and playing.
  • Help your muscles feel better (no soreness!) after exercising.
  • Help you build strong muscles.


Ashley Meuser is a Registered and Licensed Dietitian, and Board Certified Specialist in Sports Dietetics.  Ashley received a Bachelor’s Degree in Human Nutrition from The Ohio State University, a Master’s Degree from the University of Cincinnati, and completed a Dietetic Internship at Indiana University – Purdue University, Indianapolis.  Part of her internship was spent in Orlando working with the Sports Dietitians for the University of Central Florida (UCF) athletics, and the Orlando Magic.  She is currently the dietitian for the Flying Pig Marathon events and Major League Sports Dietitian for the Cincinnati Reds. Ashley loves participating in the Flying Pig Marathon events herself!  She has ran 10 full marathons, including 5 Flying Pig Marathons, and 1 Boston Marathon.  She is excited to make an impact on the young runners/walkers completing the Nutrition Challenges as part of their Hog Logs and can’t wait to see them cross the Finish Swine during their own youth event over Flying Pig Weekend!


Additional Links