What to eat on heavy training days

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...

Comments, questions and tips

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Comments (2)

jhonclark's picture

1. Aren't post-workout meals just important for building muscle? Do they matter at all if my goal is fat loss?

2. Is it best to use one of the fancy post-workout drinks or shakes that you see in the magazines or is a whole food meal better? What's the best combination of carbs to protein to fat in a good post workout meal?

3. How quickly after a workout is best to consume my post workout meal?

Answers:

1. Post-workout meals are important for BOTH muscle building and fat loss!

Always remember that one of the most important aspects of long term fat loss and maintaining a lean body for life is raising your overall metabolic rate by building and maintaining adequate lean muscle mass throughout your body.

By consuming a proper post workout meal after every workout, you assist your body in repairing and building lean muscle throughout your body. The more lean muscle you have, the higher your metabolic rate… hence, you lose fat easier, and it is MUCH easier to stay lean long term.

2. Whole foods or supplement shakes? This can be done either way, but I'm going to show you some guidelines why some post-workout shakes are better than others and some whole foods are better than others. Either way, you can make it work.

First, keep in mind that your goal throughout the majority of each day is eating small whole food meals frequently that digest slowly with high fiber and a controlled glycemic response (blood sugar). These normal daily meals should also contain healthy fats and slowly digested proteins to keep a steady supply of amino acids.
http://www.weightlosseasy.tips/post-workout-meals-shakes.html

Well, when it comes to post-workout meals, you can almost use the exact opposite strategy of your normal meals. With post-workout meals, you actually want a faster digesting carbohydrate source to elicit an insulin response, which surges nutrients and glycogen back into your muscles for repair.

So while I always preach high fiber for most of your meals, with post-workout, you actually want low fiber, high GI carbs, and quickly digesting proteins as well for muscle repair.

Another aspect to keep in mind… while I always preach healthy fats at most of your meals… with the post workout meal, you actually want almost all carbs and protein, and very little fat if any. Fat just slows the absorption and glycemic response which is not what you want with the post-workout meal.

Daisy@Cheaperseeker's picture

Delightful post!I look forward to each and every new article you write and post here.

Questions (1)

the_novice_chef's picture

I'm trying to put on weight while doing quite heavy training. Should I try to follow these diet plans or devise something more substantial?
Also, I train in the morning before eating anything and eat a heavy meal the night before. What should I bear in mind when planning my meals?

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