Practical Lessons In Fueling For Performance

In our recent episode of The HAX Show, HAX coach and elite miler Austen Dalquist shared an honest account of his experience with an eating disorder in college and the lasting impacts of RED-S (Relative Energy Deficiency in Sport).

Coming out of high school as one of the nation’s top recruits, Austen continued the momentum with a successful freshman season, highlighted by a 4:00 mile personal best. But heading into his sophomore year, he became caught in the trap of comparison—believing he needed to be “lighter” to improve.

“The dangerous thing about RED-S,” Austen explained, “is that you can initially run well… but eventually I ended up just really struggling in races and blowing up pretty colossally”.

Although he began improving his fueling habits and mindset by the end of college, the effects of RED-S persisted (as they often do). After moving to Boulder to pursue professional running aspirations, Austen suffered a sacral stress fracture—a serious injury often linked to underfueling. That injury became a turning point.

Following a complete reset from the sport and working closely with a dietician, Austen gained 30 pounds of healthy weight and rebuilt his understanding of the role of fueling in performance. Since then, he has remained healthy and continued to progress. Just last year, he ran a lifetime best of 3:53 in the mile.

Here’s a practical guide to fueling for running performance, built on the lessons Austen learned through recovery and his ongoing career as an elite athlete:

1. Carbs are Non-Negotiable

Carbohydrates are your body’s primary fuel source. When you’re running a lot of miles and intense intervals, you are burning through glycogen stores rapidly.

• Carbs should be the first thing added to any runner’s plate, but especially those who are struggling with fueling and recovery.

• Utilize carb drinks or chews throughout your day and during training to help increase overall carb intake and provide consistent energy.

2. The 80/20 Principle

When training load is high, eating only "clean" or high-fiber foods can actually make it hard to hit your energy needs because you get full too quickly. That, and it’s not always practical. Sometimes it’s just about getting the calories in. Order the burger and fries–and don’t feel bad about it!

• "As long as you’re eating pretty well most of the time, you’re going to be fine” Austen explains. “ But sometimes, you gotta have pizza or ice cream, especially when you're training hard…just get the calories in”

• Aim for whole foods the majority of the time, but don't fear the fun or fast foods on occasion. Burgers, fries, pizza, and ice cream provide the dense calories necessary to bridge the gap between "full" and "actually fueled."

3. Eat More, Sleep More

If you’re feeling overly tired or fatigued for weeks on end, it might not be your training load. In many cases, it’s a matter of fueling and sleeping enough.

• Sleep and fueling are the biggest difference makers in recovery and training adaptation. No stretching routine or compression boots are ever going to help if you’re not sleeping or eating enough.

• Listen to your body’s signals. If you’re worn out, increase your portion sizes and go to bed earlier. As Austen’s friend Frank told him: "Eat more, sleep more."

Listen To The Full Conversation with Austen

At 30 years old, Austen is training healthy and confident that his best is still yet to come. His journey from high school standout to competing at the highest level of the NCAA at Arkansas, through the challenges of an eating disorder, a sacral stress fracture, and nearly stepping away from the sport, reminds us that there is no single path to achieving your best.

Tune in for a grounded and hopeful perspective on purpose and performance—both in running and in life.

(Skip to 22:47 for the specific section on RED-S and fueling)

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