What to eat on heavy training days

  • By
    James Collins - Sports nutritionist

On heavy training days you'll need to pay close attention to hydration levels and up your carbohydrate intake. Make sure you're eating the right kind of carbs with our recipe suggestions...

What to eat on heavy training days

Nutrition plan for heavy training days (two or more training sessions or a long, endurance-based session)

Increase the carbs
Carbohydrate intake is raised on these days, and a serving should be included at all main meals. Snacks can also be used to boost intake to support high training needs. A low-GI breakfast will provide sustained energy during the morning and for a longer run. Higher-GI carbohydrate snacks are useful pre-training. The increased carbohydrate intake means you should aim to limit fat, but a moderate protein intake should be maintained with each meal. Be sure to include an evening snack containing protein, as this is vital to help your body recover from a heavy training day and assist muscle growth overnight, as this is when the majority of adaptation will occur.

Other nutrients
Up your fluid intake to compensate for sweat losses during training and stick to tried and tested foods before setting out on a long run. Avoid foods that may cause gastrointestinal issues, such as spices, fatty or very high fibre foods.

Meal options:

Cinnamon buckwheat pancakesBreakfast options:
Cinnamon buckwheat pancakes with cherries
Blueberry bircher pots
Good-for-you granola


Morning snack options:
Banana & blueberry muffins
Cinnamon berry granola bars
Banana yogurt pots

FalafelLunch options:
Falafel burgers
Chicken & broccoli pasta bake
Quick chilli bean wraps


Afternoon snack suggestion:
Instant frozen berry yogurt

Lamb buckwheat noodlesDinner options:
Spanish rice & prawn one-pot
Lamb with buckwheat noodles & tomato dressing
Chicken, sweet potato & coconut curry


Evening snack suggestions (optional):
Spiced hot choc
Creamy mango & coconut smoothie

Now find out what to eat on easy and normal training days.

More training & nutrition tips for runners

Are you training for a race this year? What have you found most challenging and do you have any top tips to share with other runners? We'd love to hear from you below...

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Daisy@Cheaperseeker's picture

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