Building muscle while marathon training has always been tricky — especially with my metabolism stuck in turbo mode. 🏃♂️🔥
Getting enough protein was my biggest challenge. But obsessing over macros or logging every bite into an app just didn’t fit my style. I tried. I didn’t love it.
So I started experimenting with something simpler.
I just talk to ChatGPT.
Why protein matters (especially for runners)
Most runners are great at tracking miles — but not always great at tracking macros.
When your training load increases, your protein needs usually do too. Without enough protein, recovery suffers, muscles don’t rebuild as efficiently, and you’re more likely to hit a plateau (or worse, get injured). Especially if your metabolism runs hot — which mine definitely does — it can be hard to eat enough in general, let alone hit protein goals consistently.
My low-stress solution: ChatGPT + voice input
Instead of logging every bite into MyFitnessPal or some rigid app, I started using ChatGPT — with voice input — as a low-effort, flexible nutrition buddy.
Here’s what I do:
- I speak naturally — either into my phone or laptop: “Today I had Greek yogurt with berries and honey, pasta with salmon and spinach, and some protein bars.”
- I add context — like my target macro ratio: “I’m aiming for 34% protein, 33% carbs, and 33% fat. How’s that looking?”
- ChatGPT replies with a rough breakdown
- Estimates of grams or percentages
- Suggestions for what’s missing or how to rebalance
- Occasional reminders about variety or micronutrients
🎤 The voice input part is key. It removes all the friction of typing or tracking manually. It’s just a quick check-in that feels more like a conversation than a calculation.
What makes this helpful (and human)
Is this perfect? Of course not. ChatGPT isn’t a registered dietitian.
But it is a low-pressure way to:
- Build awareness around what you’re eating
- Get gentle, non-judgmental feedback
- Stay mindful of your protein — without logging every detail
- Spot patterns (like skipping protein at breakfast or under-eating on rest days)
And because I can just talk, it’s sustainable — even when life gets busy or training ramps up.
I recorded a video showing exactly how I use ChatGPT to track my protein as a runner — including the prompts I use, real examples, and what kind of feedback I get.
🎥 Want to see it in action? Watch the full video here:
https://www.youtube.com/watch?v=Vc8ge1K-EWo&feature=youtu.be
Takeaways
This approach won’t be for everyone. But if you’re like me — someone who wants to be more intentional about nutrition without diving into a spreadsheet every day — it might just work.
You don’t need to be perfect. You don’t need to count every gram.
Sometimes a casual voice note to an AI is enough to keep you on track.
Just remember: ChatGPT isn’t a certified coach. Take all advice with a grain of salt (…and maybe a pinch of sea salt too, if you’ve been sweating a lot 😉).