What to eat on normal training days

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...

What to eat on moderate & normal training 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. 

Other nutrients
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.

Meal options:

Creamy yogurt porridgeBreakfast options:
Creamy yogurt porridge with pear, walnut & cinnamon topping
Scrambled egg muffin
Honey crunch granola with almonds & apricots

Morning snack suggestion:
Apricot, honey & pistachio flapjacks

Chicken soba noodlesLunch options:
Chicken soba noodles
Smoked salmon & avocado sushi
Spicy Cajun chicken quinoa
Japanese-style beef bowl

Afternoon snack suggestion:
Turkey & avocado toast

Smoked mackerel, orange & couscous saladDinner options:
Smoked mackerel, orange & couscous salad
Tamborine chicken with Summer vegetable bowl
Teriyaki tuna skewers with Butternut squash salad

Evening snack (optional)
Melon & crunchy bran pots


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

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