A moderate increase of macronutrients on these days will keep energy up and will help muscles recover. Our recipes suggestions will help you to get all the nutrition you need on these days...
Nutrition plan for normal training days (1 training session over 60 min or containing intermittent/high-intensity training)
Moderate intake of carbs and protein
You should have a moderate intake of carbohydrates on these days, which would include a serving of carbohydrate at breakfast and lunch, to fuel training and replenish muscle glycogen stores. Intake can then be reduced in the evening. Meal options should focus on low-GI carbohydrates for sustained energy release. Aim for a moderate protein intake as well, a serving of protein should be included with each meal for ongoing muscle growth and repair.
Include polyunsaturated fats in your evening meal to promote the function of muscle cells. Foods containing iron should also be included in three meals per week, which is vital for carrying oxygen to the working muscles and supporting energy production during endurance exercise.
Morning snack suggestion:
Apricot, honey & pistachio flapjacks
Afternoon snack suggestion:
Turkey & avocado toast
More training & nutrition tips for runners
- Now you've perfected your training nutrition, make sure you eat right in race week with our marathon meal plans and top race day foods.
- Get to grips with eating before, during and after running with our guides.
- Our marathon nutrition hub will teach you how to hydrate properly, carb-load and even how Mo Farah fuels for training.
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...