Health | March 3rd 2017

What She Eats: Nicole Loher

Nicole Loher is a wellness influencer, triathlete and Creative Strategist at Small Girls PR based in Williamsburg, and her lifestyle is nonstop. Because her training and athletic routine is so hardcore, she makes sure her nutrition is on point and that she’s filling her body with the right food and vitamins to help her succeed. We’ve been dying to know what fuels Nicole on a daily basis, from her early-morning training sessions, her work hours, to her social life, and we can’t wait to show you what she shared with us. Here’s what Nicole eats on a regular day:

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When it comes to diet, I believe in eating to support my training with a high, healthy-fat diet and calorie dense meals to support my goals of being the best athlete I can be. That being said, I eat anywhere between 2,400-2,700 calories on any given day with a breakdown of 125g of protein, 80-100g of carbs, 150-170 grams of fat, and always aiming for less than 50 g of sugar. I got that number of calories knowing my basal metabolic rate (ie. how many calories my body burns if I literally just lie in bed all day everyday) is roughly 1,400 calories and my average caloric output per day (from exercise) is 1,000 calories, totaling 2,400 calories. It’s my goal to ALWAYS break even or above on caloric intake to maintain my energy.


I wake up at 4:30AM every morning. It’s just a ritual at this point and I love it. After I wash my face and moisturize, brush my teeth, drink 8oz of ice cold water, and get dressed for my first training session of the day, I have my first cup my coffee with a tablespoon of MCT oil (MCTs are medium-chain triglycerides, a form of saturated fatty acid that has numerous health benefits, ranging from improved cognitive function to better weight management – we’ll get to this in a bit). After my first cup of coffee, I head to the gym to do an hour of weight lifting (this has no direct relation to triathlon training, I just love lifting heavy things and putting them down!), and an hour of endurance training in swimming, biking, or running.

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There’s a lot of debate on high carb vs. fat diets for athletes. I’ve found that a higher fat diet helps my body to perform its  best. The “thinking behind the super high-fat diet is that it leads to condition known as ketosis, in which the body creates molecules called ketones that result from the breakdown of fat into fatty acids. The body and brain will burn ketones as fuel when the blood does not contain much sugar. So, theoretically, ketones and fatty acids would fuel even the most prolonged and strenuous exercise in people following a very high-fat diet and aid in their recovery from that exercise by reducing inflammation and muscle damage.” (Source: NYT)

Post-Workout Breakfast

During my first training session, I’ve typically burned between 500-1,000 calories. It’s really important for me to refuel my body within the first 30 minutes to get the maximum benefits from the nutrients I’m consuming. My Meal 2/Post-Workout Breakdown of macro-nutrients is 50 grams of carbs, 30 grams of protein, and as much fat as I want.
Because I typically hop right into working from home at 8:30AM, I love a quick, easy-to-eat breakfast. Right now I’m obsessed with blending 200g of frozen raspberries with 50 g of baked purple potato, 2 cups of Califia Farms toasted coconut almond milk, 2 tablespoons of Once Again unsweetened & unsalted sunflower butter, and 31 grams of vanilla whey protein powder. It’s super easy, takes less than 10 minutes, and is super portable for mornings that I have swim training about an hour from my home.


At 3PM everyday, I pop 1 Nuun Energy tablet into 16oz of water to help give me a little extra energy for my next training session. On a good day, I leave work around 5:30PM and head to my second training session of the day. This is usually a meeting with one of my trainers to focus on technique, a 45-minute to hour session to practice something I need to improve on, or a fun class to catch up with friends. I’m a SoulCycle ambassador so I’ve been loving meeting up with girlfriends for a quick spin session lately.


I used to be really ritualistic about eating my meals on a schedule. I’ve found that transitioning my meals to support my training schedule makes a lot more sense and I’m much more focused during the hours I spend working in my office. Around noon, I’ll have another cup of coffee with 1 tablespoon of MCT Oil, hardboiled eggs, olives, cashews, and avocado with sea salt / black cracked pepper. My goal with this “meal” is to stay satiated throughout the remainder of the day and simultaneously stay focused on my work.



After I get home from my second training session, it’s really important for me to refuel like I did with Meal 1 so that means at least 50 grams of carbs, 30 grams of protein, and as much fat as I want. Right now I’m loving steak salads. I’ll top a fresh bowl of romaine and spinach withed 6-8oz of steak cooked in in ghee butter, avocado, sautéed artichokes, asparagus and parmesan cheese.



I like to have treat meals too! My life is so regimented with training and work, that I like to have one treat meal a week. Right now, I LOVE the blueberry buckwheat pancakes at Veselka, so that’s usually my default. I also can ALWAYS make room for chips and guac or homemade chocolate chip cookies.