1. Nutrition in Trenara: The Often-Missing Key to Success

As a coach, the question of why nutrition advice is necessary is a no-brainer. My training plans require a certain amount of physical effort from you. The energy to complete that effort responsibly can only come from one source: (proper) nutrition. The irresponsible way is to fuel yourself with a calorie deficit, essentially eating into your own muscle mass.

The fuel you need to sustain athletic performance AND recover from it, can only come from food. That makes nutrition, alongside rest, the most critical factor in balancing effort and recovery—and therefore progress.

As the app’s co-founder (my other role), it feels just as logical that Trenara tackles this issue. We prescribe your training load and know exactly how much energy it costs you. Using your personal data, we calculate your basal metabolic rate (BMR). Combine that with the right expertise, and you get this solution.

This means Trenara now addresses two fundamental building blocks for your peak performance: we make your body stronger through strength training, and now we also ensure it runs on a full tank. With proper nutrition, you’ll not only train more effectively but also prevent injuries and recover faster. That’s why we couldn’t leave nutrition out of Trenara’s vision of the ideal running app.

2. Meet Ien Vitse, Your New Food Coach

Our search for a nutrition expert didn’t take long. I was eager to work with Ien, and after just one meeting, she was just as enthusiastic.

Ien is an expert for several reasons: she’s a certified sports dietitian (HOGENT & HAN) and a trained chef. This unique combination allows Ien to connect theory with practice. She not only knows what works scientifically but also how to make it practical for recreational runners.

Her unique skill set led her to Jumbo-Visma, where she worked as a performance nutritionist for over four years, helping the team achieve The Trilogy in 2023. For those who missed it: Jumbo-Visma won the Giro, Tour de France, and Vuelta all in the same year. Last summer she played an important role in Belgium Gymnastics' preparation for the Paris Olympics.

For our Peak Pro users, only the best is good enough. That’s why Ien is the perfect fit. Find her on the Coach talk menu-item.

3. The Science

The advice we provide is scientifically grounded. This has always been the case with our running and strength training plans, and we’re continuing this standard with Ien.

Nutrition is one of the most debated topics in sports, where pseudo-science and bro-science often overshadow evidence-based knowledge. Through our in-app FAQ, we not only explain the numbers but also debunk persistent nutrition myths.

4. How Does It Work?

For each user, we calculate an individual BMR and add your training load (expressed in energy needs). The app provides macro advice per day and per meal, letting you know exactly how many carbohydrates, proteins, and fats you need to perform and recover optimally.

The advice automatically adjusts based on your planned activity: running, strength training, or rest days.
Calculating this for every user is another technical marvel. The combination and integration of training and nutrition advice is truly pioneering work.

Converting this macro advice into actual meals is up to you, but in our FAQ (also available in video), Ien emphasizes the importance of quality food choices and provides helpful tips. In your search for recipes, you can use tools like ChatGPT to turn these numbers into meals. Example prompt: "Hi there! I'm a runner, looking for a healthy meal. My food coach has calculated that I need 105gr of carbs, 25gr of proteins and 25gr of fats for dinner. Can you put this into a meal and recipe?".

With this feature, you’ll know exactly what you need to perform at your best and recover faster.

Conclusion

With this nutrition advice and Ien Vitse’s expertise, we’re taking a big step forward in guiding your running journey. Become a Peak Pro subscriber (still the best investment in your running goals) and discover how nutrition and training combine for maximum results.

And let’s be honest: we’re incredibly proud to have achieved this. Trenara helps you move forward—step by step, and now bite by bite.

Photo: Bram Berkien