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April 04, 2019 3 min read

This time we’re focusing on two of our pro-runners, Krista Duchene and Sasha Gollish. Both women have impressive running resumes, Krista came 3rd at the 2018 Boston Marathon, and Sasha won the Rock’n’Roll San Antonio half.

During the first part of this mini series, we’ll talk about how they fuel on a day-to-day basis. Before we jump into the meat of it, let’s get to know Krista and Sasha a little...

What is your favourite race and why?

KD:Scotiabank Toronto Waterfront Marathon for its competitive field, great care of athletes, proximity to home, our national championship, and that home-town feel.

SG:Pan Am Games. I was so nervous to race in my home city but also really filled with love when I walked into the stadium.

If you weren't a professional athlete, what would you be doing?

KD: Wishing I was.

SG: I'd be an Engineer. I look forward to working in Road Safety and Performance Engineering once again. And I'll definitely get back to coaching.

Let’s talk food…

If you could only eat 1 thing for the rest of your life what would it be?

KD: Peanut butter toast.

SG: Maple Syrup.

Tell us about your typical breakfast: what do you eat? Why? What time?

KD: Stoked oats with berries and peanut butter. Green smoothie. Coffee.

Timing depends on when I run.

SG: Greek Yogurt with fruit (The fruit varies depending on what is in season)

Tell us about your typical lunch: what do you eat? Why? What time?

KD:Tuna, salmon or egg wrap with a bunch of vegetables, salad, and a glass of milk. Likely some sauerkraut and mixed beans or lentils on the side. It is nutrient dense, aids in recovery, and fuels my next run. I usually eat lunch around 12:30-1:00 pm.

SG: Fridge clean out. I'm a big fan of leftovers. Depending on what we've had for dinner the night before I'll usually make a salad out of it. Adding extra vegetables and grains to go with the leftover protein.

What are your 3 favourite snacks?


  1. Sourdough toast with peanut butter, sliced banana, and chocolate milk.
  2. Handful of nuts and seeds with a pear, and milk.
  3. Can of seasoned tuna with an apple.


  1. Rice cake with Nutella, a banana and hemp hearts.
  2. I love smoothies, they go down easy and they are fun to make. A favourite of mine is the date almond smoothie; I usually use cows milk or skim milk powder to keep up the protein content.
  3. Chocolate Milk or Hot Chocolate. Depending on the season there is nothing quite like fresh milk with cocoa powder. For sweetness I'll use maple syrup or some brown sugar. And I really like adding a dash of cinnamon or cayenne pepper to hot chocolate in the winter!

Tell us about your typical dinner: what do you eat? Why? What time?

KD:Lean beef, pork or chicken with roasted vegetables (sweet potato, squash, Brussels sprouts, carrot, onion), spinach and bean salads, and a glass of milk.

SG: We are foodies, I mean we aren't snobs but we do like good food. I love big family dinners. Flattened Chicken or a big tenderloin; a big fresh green salad; a tomato, avocado, with buffalo mozzarella; some form of a potato or grain salad; fresh french bread; and of course some form of a desert, berries and ice cream or gelato and yummy chocolate.

Thanks toKrista and Sasha for sharing their go-to meals with us. Next week, we’ll cover race specific fuelling, so be sure to stay tuned!