James Collins – Performance nutritionist
Discover 10 recipes that can aid muscle recovery after exercise, replenish carbohydrate stores and prepare your body for the next workout
Refuelling after exercise is crucial to aid muscle recovery, replenish glycogen (carbohydrate) stores, and prepare your body for the next workout. A combination of protein and carbohydrates is key – and for extra credit adding omega-3 and antioxidant-rich foods, can accelerate your recovery. Whether you're heading to work after an early morning session or need a quick bite on the move, these Good Food recipes offer both convenience and nutrition. James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, England and France national football teams and Team GB. Previously elected President of the Royal Society of Medicine’s Food and Health Forum, he has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. jamescollinsnutrition.com. Discover everything you need to know about protein, carb-loading explained, what is bulking and how to build muscle healthily and more fitness and nutrition guides in our fitness & lifestyle hub. Brunch options: 1. Protein overnight oats These oats are prepared the night before, combining protein powder, oats, milk, berries, chia seeds and peanut butter. They're a perfect grab-and-go breakfast, providing sustained energy and aiding muscle repair. 2. Easy protein pancakes Made with eggs, oats, milk and protein powder, these pancakes are a delicious way to boost your protein intake post-workout. Top with nut butter or fruit for added nutrients. 3. Breakfast hash Built around a base of potatoes for carbohydrate replenishment, this quick and easy dish is packed with protein and antioxidants, making it an excellent choice for muscle recovery. Lunch options: 4. Spicy Cajun chicken quinoa A protein-packed meal featuring quinoa and Cajun-spiced chicken, providing essential amino acids and fuel for recovery. 5. Fresh salmon with Thai noodle salad A nutritious combination of omega-3-rich salmon and noodles, offering a balance of healthy fats and carbohydrates to replenish energy stores. 6. Vegan chickpea curry jacket potatoes Get some protein into a vegan diet with this tasty chickpea curry jacket. It's an easy post-workout filling lunch that packs a lot of flavour, plant-based protein and carbohydrates for energy replenishment. Dinner options: 7. Homemade burger with sweet potato wedges This homemade burger and sweet potato wedges recipe is a nutritious post-workout “fakeaway” that supports recovery with high-quality, lean protein for muscle repair and slow releasing fuel to restore energy. It’s a healthier alternative to a takeaway, providing essential nutrients without compromising on taste or satisfaction. 8. Grilled mackerel with harissa and coriander couscous Mackerel is an excellent source of omega-3 fatty acids and high-quality protein, both crucial for muscle repair and reducing inflammation after workouts. Paired with roasted vegetables and a serving of couscous, this meal offers a balanced combination of healthy fats, protein and carbohydrates. 9. Halloumi with lemony lentils, chickpeas and beets A great post-workout dinner, offering protein from halloumi and chickpeas for muscle repair. The lentils provide fuel to replenish glycogen stores, while beets add antioxidants to reduce inflammation. The lemony dressing also offers vitamin C, supporting recovery. 10. Amatriciana chicken traybake Combining lean protein from chicken and with fuel from potatoes, this dish is rich in fibre and antioxidants, supporting muscle recovery and reducing inflammation. It's also quick to prepare, making it a convenient option for replenishing energy stores after exercise. Incorporating these meals into your post-workout routine can help optimise recovery and maintain energy levels throughout the day. Choose options that suit your schedule and preferences to stay consistent with your nutrition goals. INTRA Performance Group, a nutrition-first consultancy supporting elite performers across Europe and the US, is founded by James Collins. Their work spans five Olympic Games with Team GB athletes and leading football organisations including Arsenal, Chelsea, England, France, UEFA and the Women’s Super League. INTRA is also prominent in the entertainment industry, advising Oscar-winning actors and headline musicians. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Forty-eight hours of carb-loading begins on Friday. Get ready to race the marathon with our sports nutritionist's meal plan for gluten-free runners
Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot. Overall dietary guidelines: Contrary to previous beliefs, the week before the marathon isn't all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start 'fuelling up' or 'carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading. Runners who have coeliac disease, are intolerant to gluten or simply following a gluten-free diet need to plan their meals carefully around the appropriate carbohydrate options to prepare for the race. We have adapted our week-long marathon meal plan to provide options for the week leading up to the event, as well as examples that can be used as part of your wider training or day-to-day routine. Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the marathon. As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners. We’ve included examples of the race training programme from London Marathon to plan your nutrition for this day. And check out our best running hydration vests. Scroll down for the recipes Friday training: 20 mins easy run (beginner's guidelines as recommended by the TCS London Marathon). Friday nutrition: Forty-eight hours of carb-loading begins here! This doesn't mean grazing on carbohydrate-rich foods all day, but instead, try to focus on including carbohydrate sources in each meal and snack. As you can see from the options, it can be very enjoyable. Evening snacks are an option to increase your daily carbohydrate intake. Don't worry if your body weight increases by 1-2kg in the period before the race as the body stores water alongside the carbohydrate (which is stored in the muscles and liver as glycogen). Think of this as fuel in the tank, ready for the race. Breakfast Healthy porridge bowl Start your day right with this filling bowl of oats (we've used regular so make sure you switch to gluten-free) berries, banana and seeds. It's packed with nutrients to fuel body and mind. Morning snack Pineapple smoothie For a refreshing snack that's also hydrating, whizz up this tropical juice using pineapple and banana. It's a real energy booster. Lunch Peanut butter chicken rice bowl If you're looking for a healthy bowl of flavourful chicken to energise for your run, this peanut butter chicken with rice and cucumber will do the job. Afternoon snack Gingerbread bites These tasty, all-natural nibbles make a speedy snack and energy booster for before your run. Dinner Gluten-free tuna pasta bake If you made this tuna pasta bake earlier in the week, reheat the leftovers to enjoy for a filling dinner tonight. Dessert/evening snack Peanut butter cookies This gluten-free, melt-in-the-mouth biscuit recipe is one delicious way to increase your carb intake ahead of the race. Don't need to eat a gluten-free diet? Try our basic, vegetarian and vegan marathon meal plans. Don't forget to check out the week-long gluten-free marathon meal plan. Paula Radcliffe's top diet tip if you're training for a marathon "Consume plenty of protein as well as carbs," says Paula. "You're going to need to tweak your diet and pay more attention to carbohydrate and protein because you're building muscle and breaking it down. People always think about the carbs and don't think so much about the protein side of it." See all of Paula's tips for success. How to stay hydrated on a run Want to know why your body needs to be hydrated during a long run or marathon, how often you should drink, which drinks to enjoy and if you should be taking electrolytes? Read our expert guide on staying hydrated on your run. Your hydration strategy should replace any water and electrolytes that have been lost through sweat. Make sure you start your race or long run fully hydrated – drinking approximately 500ml of fluid two hours before allows any excess to be passed as urine before you start. How does Mo Farah stay hydrated on a run? "Water obviously is the most natural thing you can have, but it leaves your body too quickly, and there are isotonic drinks that are better for you." Like fluid, electrolytes are lost in sweat and may need to be replaced. You can top up your electrolyte levels with sports drinks and gels, which are an easy way to absorb and retain fluid during heavier sweat losses. Check out our review of the best electrolytes. Deputy health editor's tips for using this plan For a savoury start to the day, try avocado & black bean eggs. If you know you get hungry before race day, double up on snacks and make energy balls with dates. Make almond, raisin & popcorn trail mix to eat in between meals. Remember, you can keep your freezer stocked with pre-chopped fruit and veg for busy days, or check out our high-protein meal prep recipes. Want more running info? Now try... Find more expert advice and answers to your training questions in our marathon hub. What to eat before a run What to eat during a run What to eat after a run How to stay hydrated on a run James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Gluten-free marathon meal plan – Thursday
Our expert shares his gluten-free meal plan for the week before the marathon. Thursday is centred around high-quality protein and increased carbohydrate intake
Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot. Overall dietary guidelines: Contrary to previous beliefs, the week before the marathon isn't all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start 'fuelling up' or 'carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading. Runners who have coeliac disease, are intolerant to gluten or simply following a gluten-free diet need to plan their meals carefully around the appropriate carbohydrate options to prepare for the race. We have adapted our week-long marathon meal plan to provide options for the week leading up to the event, as well as examples that can be used as part of your wider training or day-to-day routine. Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the marathon. As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners. We’ve included examples of the race training programme from London Marathon to plan your nutrition for this day. Scroll down for the recipes Thursday training: Rest (beginner's guidelines as recommended by the TCS London Marathon). Thursday nutrition: Carbohydrate intake remains raised on Thursday in preparation for carb-loading that begins on Friday. The focus is on complete, high-quality sources of protein at each main meal. Snacks included are optional depending on your preferences. Breakfast Apricot & seed overnight chia Kick-start your day with a breakfast of apricots, chia seeds, mixed seeds and blueberries. Soak the chia overnight and it will be ready to go in the morning. Morning snack Easy egg muffins Make these egg muffins to for a protein-rich snack you can eat all week – you can add whatever fillings you like. Lunch Slow cooker breakfast beans Make a big batch of these healthier baked beans to make multiple lunches served on gluten-free toast. They're a good source of protein and carbs. Afternoon snack Energy balls with dates Give your energy levels a real boost with these nutritionally-balanced healthy fruit bites. Dinner Gluten-free salmon pasta A fantastic source of the high-quality protein and carbohydrate you should be focussing on at this time of the week, this pasta is delicious too. Don't need to eat a gluten-free diet? Try our basic, vegetarian and vegan marathon meal plans. Don't forget to check out the week-long gluten-free marathon meal plan. Paula Radcliffe's top diet tip if you're training for a marathon "Consume plenty of protein as well as carbs," says Paula. "You're going to need to tweak your diet and pay more attention to carbohydrate and protein because you're building muscle and breaking it down. People always think about the carbs and don't think so much about the protein side of it." See all of Paula's tips for success. How to stay hydrated on a run Want to know why your body needs to be hydrated during a long run or marathon, how often you should drink, which drinks to enjoy and if you should be taking electrolytes? Read our expert guide on staying hydrated on your run. Your hydration strategy should replace any water and electrolytes that have been lost through sweat. Make sure you start your race or long run fully hydrated – drinking approximately 500ml of fluid two hours before allows any excess to be passed as urine before you start. How does Mo Farah stay hydrated on a run? "Water obviously is the most natural thing you can have, but it leaves your body too quickly, and there are isotonic drinks that are better for you." Like fluid, electrolytes are lost in sweat and may need to be replaced. You can top up your electrolyte levels with sports drinks and gels, which are an easy way to absorb and retain fluid during heavier sweat losses. Check out our review of the best electrolytes. Deputy health editor's tips for using this plan For a warm breakfast, try oat & chia porridge. If you know you get hungry before race day, double up on snacks and make energy balls with dates. Instead of muffins for your snack, bake a gluten-free crustless quiche. Remember, you can keep your freezer stocked with pre-chopped fruit and veg for busy days, or check out our high-protein meal prep recipes. Want more running info? Now try... Find more expert advice and answers to your training questions in our marathon hub. What to eat before a run What to eat during a run What to eat after a run How to stay hydrated on a run James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Gluten-free marathon meal plan – Wednesday
Give your body all it needs in the week before the marathon with our gluten-free running meal plan. Discover why protein-rich foods are key on Wednesday
Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot. Overall dietary guidelines: Contrary to previous beliefs, the week before the marathon isn't all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start 'fuelling up' or 'carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading. Runners who have coeliac disease, are intolerant to gluten or simply following a gluten-free diet need to plan their meals carefully around the appropriate carbohydrate options to prepare for the race. We have adapted our week-long marathon meal plan to provide options for the week leading up to the event, as well as examples that can be used as part of your wider training or day-to-day routine. Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the marathon. As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners. We’ve included examples of the race training programme from London Marathon to plan your nutrition for this day. Scroll down for the recipes Wednesday training: 20 mins easy run (beginner's guidelines as recommended by the TCS London Marathon). Wednesday nutrition: Protein-rich foods at each meal are the priority for today with a light training session. Carbohydrates are lower today before increasing tomorrow, leading into the race. Try out some new meal options with a range of fruits and vegetables to provide micronutrients (vitamins and minerals) for the regeneration of muscles. The snacks included here are optional, depending on your preferences. Breakfast Healthy porridge bowl Start your day right with this filling bowl of oats (we've used regular so make sure you switch to gluten-free) berries, banana and seeds. It's packed with nutrients to fuel body and mind. Morning snack Date & peanut butter dip Try this date and peanut butter dip for a healthy snack. This sweet dip works really well with crisp veg. Lunch Turkey burger with sweet potato wedges An extra-lean turkey burger from Joe Wicks, spiced with a sprinkling of paprika and served with vibrant greens and sweet potato wedges. Afternoon snack Dark chocolate orange creams Combine high-quality dark chocolate and orange to make this healthy sweet snack. Dinner Gluten-free tuna pasta bake Tuna pasta bake is a no brainer. It's easy, wholesome and hearty, plus you can reheat any leftovers throughout the week. Don't need to eat a gluten-free diet? Try our basic, vegetarian and vegan marathon meal plans. Don't forget to check out the week-long gluten-free marathon meal plan. Paula Radcliffe's top diet tip if you're training for a marathon "Consume plenty of protein as well as carbs," says Paula. "You're going to need to tweak your diet and pay more attention to carbohydrate and protein because you're building muscle and breaking it down. People always think about the carbs and don't think so much about the protein side of it." See all of Paula's tips for success. How to stay hydrated on a run Want to know why your body needs to be hydrated during a long run or marathon, how often you should drink, which drinks to enjoy and if you should be taking electrolytes? Read our expert guide on staying hydrated on your run. Your hydration strategy should replace any water and electrolytes that have been lost through sweat. Make sure you start your race or long run fully hydrated – drinking approximately 500ml of fluid two hours before allows any excess to be passed as urine before you start. How does Mo Farah stay hydrated on a run? "Water obviously is the most natural thing you can have, but it leaves your body too quickly, and there are isotonic drinks that are better for you." Like fluid, electrolytes are lost in sweat and may need to be replaced. You can top up your electrolyte levels with sports drinks and gels, which are an easy way to absorb and retain fluid during heavier sweat losses. Check out our review of the best electrolytes. Deputy health editor's tips for using this plan For a gut-friendly breakfast, try raspberry kefir overnight oats. If you prefer a lighter lunch, try tuna, avocado & quinoa salad. For a savoury snack, bake a batch of easy egg muffins. Remember, you can keep your freezer stocked with pre-chopped fruit and veg for busy days, or check out our high-protein meal prep recipes. Want more running info? Now try... Find more expert advice and answers to your training questions in our marathon hub. What to eat before a run What to eat during a run What to eat after a run How to stay hydrated on a run James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Gluten-free marathon meal plan – Tuesday
Maximise your marathon performance by nailing your running nutrition in the week before the race. Discover what to eat on Tuesday of our gluten-free meal plan
Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot. Overall dietary guidelines: Contrary to previous beliefs, the week before the marathon isn't all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start 'fuelling up' or 'carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading. Runners who have coeliac disease, are intolerant to gluten or simply following a gluten-free diet need to plan their meals carefully around the appropriate carbohydrate options to prepare for the race. We have adapted our week-long marathon meal plan to provide options for the week leading up to the event, as well as examples that can be used as part of your wider training or day-to-day routine. Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the marathon. As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners. We’ve included examples of the race training programme from the TCS London Marathon to plan your nutrition for this day. Scroll down for the recipes Tuesday training: Rest (beginner's guidelines as recommended by the TCS London Marathon). Tuesday nutrition: Carbohydrate is reduced today as it's a rest day. Starting with a protein-rich breakfast is a good option to support muscle growth and repair while training volume is lower. Earlier in the week is a great opportunity to boost micronutrient intake, such as folate and magnesium, which are both important for energy production. Breakfast Slow cooker breakfast beans Serve up these slow-cooked, healthier alternative to canned baked beans on toast or with eggs for breakfast. They're a good source of protein and carbs. Lunch Peanut butter chicken rice bowl If you're looking for a healthy bowl of flavourful chicken to energise for your run, this peanut butter chicken with rice and cucumber will do the job. Afternoon snack Energy balls with dates Give your energy levels a real boost with these nutritionally-balanced healthy fruit bites. Dinner One-pot chicken & rice You only need one pan to make this wholesome chicken dinner, so you can spend less time washing up and more time preparing for race day. It's a fantastic source of protein and carbohydrate. Don't need to eat a gluten-free diet? Try our basic, vegetarian and vegan marathon meal plans. Don't forget to check out the week-long gluten-free marathon meal plan. Paula Radcliffe's top diet tip if you're training for a marathon "Consume plenty of protein as well as carbs," says Paula. "You're going to need to tweak your diet and pay more attention to carbohydrate and protein because you're building muscle and breaking it down. People always think about the carbs and don't think so much about the protein side of it." See all of Paula's tips for success. How to stay hydrated on a run Want to know why your body needs to be hydrated during a long run or marathon, how often you should drink, which drinks to enjoy and if you should be taking electrolytes? Read our expert guide on staying hydrated on your run. Your hydration strategy should replace any water and electrolytes that have been lost through sweat. Make sure you start your race or long run fully hydrated – drinking approximately 500ml of fluid two hours before allows any excess to be passed as urine before you start. How does Mo Farah stay hydrated on a run? "Water obviously is the most natural thing you can have, but it leaves your body too quickly, and there are isotonic drinks that are better for you." Like fluid, electrolytes are lost in sweat and may need to be replaced. You can top up your electrolyte levels with sports drinks and gels, which are an easy way to absorb and retain fluid during heavier sweat losses. Check out our review of the best electrolytes. Deputy health editor's tips for using this plan For a sweet breakfast try our homemade, gluten-free muesli. If you prefer to skip the meat, serve up fish stew for dinner. If you know you like something sweet, bake a batch of gluten-free brownies. Remember, you can keep your freezer stocked with pre-chopped fruit and veg for busy days, or check out our high-protein meal prep recipes. Want more running info? Now try... Find more expert advice and answers to your training questions in our marathon hub. What to eat before a run What to eat during a run What to eat after a run How to stay hydrated on a run James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Running a marathon on a gluten-free diet? Discover our sports nutritionist-approved running meal plan and training tips for the seven days before the race
Whether you're running your very first marathon or you're trying to improve your personal best, getting your nutrition right is key to maximising performance on the day. We've worked with James Collins, elite performance nutritionist, to bring you a gluten-free marathon meal plan aimed at the seven days leading up to race day. Below you'll find links to each of the days explaining suggested nutrition strategies, as well as meal and snack recipes and ideas to help you stay on top of your nutrition all week. We've also included some training suggestions from the TCS London Marathon beginner's training plan, which gives you an idea of how much running and rest you should be getting in the week leading up to the marathon. Don't need to eat a gluten-free diet? Try our other marathon meal plans: Basic marathon meal plan Vegetarian marathon meal plan Vegan marathon meal plan Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot. Gluten-free marathon meal plan – Monday Get your marathon nutrition right with gluten-free meals for the week before the race. Monday's focus is on quality protein, healthy fats and carbs. Monday's meal plan Gluten-free marathon meal plan – Tuesday Tuesday might be rest day, but it's still a good time to focus on hitting those all important nutrients for energy. Tuesday's meal plan Gluten-free marathon meal plan – Wednesday Protein-rich foods are key early in the week, make sure you're getting enough to support your body through to race day. Wednesday's meal plan Gluten-free marathon meal plan – Thursday Thursday is centred around high-quality protein and increased carbohydrate intake – these easy egg muffins make a perfect snack. Thursday's meal plan Gluten-free marathon meal plan – Friday Forty-eight hours of carb-loading begins on Friday. Get ready for your best ever marathon with our sports nutritionist's week-long gluten-free runner's meal plan. Friday's meal plan Gluten-free marathon meal plan – Saturday The key for Saturday is plenty of easily digestible carbohydrates, like rice. Saturday's meal plan Gluten-free marathon meal plan – Sunday Discover what to eat on the day of the marathon with our expert gluten-free meal plan, plus how to kick-start recovery once the race is run. Sunday's meal plan Now try... More marathon training & nutrition guides What should I eat when training for a marathon? Carb-loading explained James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Discover what to eat on the day of the marathon with a gluten-free meal plan devised by an expert, plus learn how to kick-start recovery after the race.
Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot. Sunday training: Gentle stretching Sunday nutrition: The big day is here. Breakfast provides the final opportunity to top up fuel stores ahead of the race. The most important thing is to stick to your plan here, selecting a breakfast you have eaten before and are comfortable with. If you are travelling for the race, remember to plan ahead and choose an option that will be available in the hotel – or take it with you. Often the biggest mistake is trying to eat too much the day before and feeling uncomfortable on the morning of the race. Remember your increased carbohydrate intake over the last few days will have been stored as fuel, so you will be ready to race. Post-race, the priority is to refuel. A drink is a great option to provide some carbohydrate, water and protein too, which will kick-start the repair process. This is then followed up with the meals, which can also be a treat to share with friends and family who have supported you. Breakfast Apricot & hazelnut muesli Remember, it's important not to have a new breakfast on race day. Make a batch of this muesli and test it while training, then enjoy it again on race day with milk and berries. Snack (during the race) Water and easily digested carbohydrates from gluten-free sports drinks, gels or jellied sweets are best – aim for something each hour. Check out our review of the best running gels. Post-race recovery snack (within 30 mins) Avocado strawberry smoothie This smoothie is high in natural fats and sugar – ideal if you need some fuel after intense exercise. Post-race recovery meal/Lunch Prawn & avocado wrap Use a gluten-free tortilla for this healthy lunch. Depending on what time you finish, you might need to pack this up to go. Dinner Thai green chicken curry Nothing quite hits the spot like dinner after a big race. Load up on carbs and get some protein in too, with this nourishing Thai-style curry. Evening snack (optional) Double chocolate squares These double chocolate brownie squares use less sugar and yogurt instead of butter for a moreish, but healthy treat. Use gluten-free flour and baking powder. Don't need to eat a gluten-free diet? Try our basic, vegetarian and vegan marathon meal plans. Don't forget to check out the week-long gluten-free marathon meal plan. Paula Radcliffe's top diet tip if you're training for a marathon "Consume plenty of protein as well as carbs," says Paula. "You're going to need to tweak your diet and pay more attention to carbohydrate and protein because you're building muscle and breaking it down. People always think about the carbs and don't think so much about the protein side of it." See all of Paula's tips for success. How to stay hydrated on a run Want to know why your body needs to be hydrated during a long run or marathon, how often you should drink, which drinks to enjoy and if you should be taking electrolytes? Read our expert guide on staying hydrated on your run. Your hydration strategy should replace any water and electrolytes that have been lost through sweat. Make sure you start your race or long run fully hydrated – drinking approximately 500ml of fluid two hours before allows any excess to be passed as urine before you start. How does Mo Farah stay hydrated on a run? "Water obviously is the most natural thing you can have, but it leaves your body too quickly, and there are isotonic drinks that are better for you." Like fluid, electrolytes are lost in sweat and may need to be replaced. You can top up your electrolyte levels with sports drinks and gels, which are an easy way to absorb and retain fluid during heavier sweat losses. Check out our review of the best electrolytes. Deputy health editor's tips for using this plan I personally like to have pie for dinner after a race as I'm always so hungry – this harissa aubergine pie is just what you need Make a batch of these pesto egg muffins for a high-protein snack you can pack up to eat once you finish. For a dose of nutrients, blitz up this green kale smoothie with avocado to make it nice and filling. Remember, you can keep your freezer stocked with pre-chopped fruit and veg for busy days, or check out our high-protein meal prep recipes. Want more running info? Now try... Find more expert advice and answers to your training questions in our marathon hub. What to eat before a run What to eat during a run What to eat after a run How to stay hydrated on a run James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Get your marathon nutrition right with our gluten-free meal plan for the week before the race. Monday's focus is on quality protein, healthy fats and carbs
Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot. Overall dietary guidelines: Contrary to previous beliefs, the week before the marathon isn't all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start 'fuelling up' or 'carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading. Runners who have coeliac disease, are intolerant to gluten or simply following a gluten-free diet need to plan their meals carefully around the appropriate carbohydrate options to prepare for the race. We have adapted our week-long marathon meal plan to provide options for the week leading up to the event, as well as examples that can be used as part of your wider training or day-to-day routine. Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the marathon. As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners. We’ve included examples of the race training programme from the TCS London Marathon to plan your nutrition for this day. Scroll down for the recipes Monday training: 10 mins marathon pace, 20 mins half-marathon pace, 10 mins marathon pace (beginner's guidelines as recommended by the TCS London Marathon). Monday nutrition: Carbohydrate intake is maintained at breakfast and lunch to support training volume for today. Protein and healthy fat intakes are also important for the ongoing growth and repair of the muscles. Options are nutrient-rich and provide sufficient fibre for healthy gut function. Snacks are included as optional depending on your preferences. Breakfast Apricot & seed overnight chia Kick-start your day with a breakfast of apricots, chia seeds, mixed seeds and blueberries. Soak the chia overnight and it will be ready to go in the morning. Morning snack Green spirulina smoothie This green smoothie makes a filling and hydrating snack thanks to the apple juice, avocado and cucumber. Lunch Peruvian chicken, avocado & quinoa salad You can use leftovers from your Sunday lunch to make this colourful salad, or buy some pre-cooked chicken instead. Afternoon snack Almond, raisin and popcorn trail mix Store this nut, raisin and popcorn trail mix in an airtight container and grab a handful for a healthy snack when you’re peckish or out and about. Dinner Sweet potato & peanut curry Healthy curry is always a winner. This one is made with sweet potato and served with rice, so you'll get a good helping of carbohydrates. Don't need to eat a gluten-free diet? Try our basic, vegetarian and vegan marathon meal plans. Don't forget to check out the week-long gluten-free marathon meal plan. Paula Radcliffe's top diet tip if you're training for a marathon "Consume plenty of protein as well as carbs," says Paula. "You're going to need to tweak your diet and pay more attention to carbohydrate and protein because you're building muscle and breaking it down. People always think about the carbs and don't think so much about the protein side of it." See all of Paula's tips for success. How to stay hydrated on a run Want to know why your body needs to be hydrated during a long run or marathon, how often you should drink, which drinks to enjoy and if you should be taking electrolytes? Read our expert guide on staying hydrated on your run. Your hydration strategy should replace any water and electrolytes that have been lost through sweat. Make sure you start your race or long run fully hydrated – drinking approximately 500ml of fluid two hours before allows any excess to be passed as urine before you start. How does Mo Farah stay hydrated on a run? "Water obviously is the most natural thing you can have, but it leaves your body too quickly, and there are isotonic drinks that are better for you." Like fluid, electrolytes are lost in sweat and may need to be replaced. You can top up your electrolyte levels with sports drinks and gels, which are an easy way to absorb and retain fluid during heavier sweat losses. Check out our review of the best electrolytes. Deputy health editor's tips for using this plan Switch up your breakfast for a savoury one with poached eggs & avocado served on gluten-free toast. For another simple but filling dinner, try creamy salmon, leek & potato traybake. Make these healthy cookies using gluten-free oats for a sweet snack – perfect with a cuppa. Remember, you can keep your freezer stocked with pre-chopped fruit and veg for busy days, or check out our high-protein meal prep recipes. Want more running info? Now try... Find more expert advice and answers to your training questions in our marathon hub. What to eat before a run What to eat during a run What to eat after a run How to stay hydrated on a run James Collins is recognised as a leading performance nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Gluten-free marathon meal plan – Saturday
Discover exactly what to eat the day before a marathon with our gluten-free meal plan for runners. The key for Saturday is plenty of easily digestible carbohydrates.
Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot. Overall dietary guidelines: Contrary to popular belief, the week before the marathon isn't all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start 'fuelling up' or 'carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading. Runners who have coeliac disease, are intolerant to gluten or simply following a gluten-free diet need to plan their meals carefully around the appropriate carbohydrate options to prepare for the race. We have adapted our week-long marathon meal plan to provide options for the week leading up to the event, as well as examples that can be used as part of your wider training or day-to-day routine. Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the marathon. As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners. We’ve included examples of the race training programme from the TCS London Marathon to plan your nutrition for this day. Scroll down for the recipes Saturday training: Gentle stretching * Beginner's guidelines as recommended by the TCS London Marathon. Saturday nutrition: It's the day before the big race. While carbohydrates are still the priority to fuel for the race ahead, it's important to stick to the foods you know – now is not the time to start experimenting with extra spice or fatty dishes, which may cause a stomach upset. Often the biggest mistake is trying to eat too much the day before and feeling uncomfortable on the morning of the race. Stick to your normal routine here (only have a dessert or an evening snack if you usually have one), so you're up and ready to eat breakfast before the race. Breakfast Cheese omelette with gluten-free bread This healthy, protein-rich omelette can be on the table in just 10 minutes, served with juicy tomatoes and a slice of toasted gluten-free bread. Morning snack Blueberry smoothie Make a quick blueberry smoothie with yogurt, banana and apple juice for your morning snack. You'll not only get a nice hit of antioxidants from the berries, but the banana and juice contribute to your energy levels. Lunch Spicy tuna & cottage cheese jacket potato Tuna and cottage cheese makes for a delicious and protein-packed combo, add in a jacket potato and you've got a filling lunch that's guaranteed to hit the spot. Afternoon snack Gluten-free banana bread Made with almonds and gluten-free flour, this moist banana loaf cake is just what you need with your afternoon tea. Dinner Harissa salmon pilaf Dessert/evening snack (optional) Dark chocolate orange creams Combine high-quality dark chocolate and orange to make this healthy sweet snack. Don't need to eat a gluten-free diet? Try our basic, vegetarian and vegan marathon meal plans. Don't forget to check out the week-long gluten-free marathon meal plan. Paula Radcliffe's top diet tip if you're training for a marathon "Consume plenty of protein as well as carbs," says Paula. "You're going to need to tweak your diet and pay more attention to carbohydrate and protein because you're building muscle and breaking it down. People always think about the carbs and don't think so much about the protein side of it." See all of Paula's tips for success. How to stay hydrated on a run Want to know why your body needs to be hydrated during a long run or marathon, how often you should drink, which drinks to enjoy and if you should be taking electrolytes? Read our expert guide on staying hydrated on your run. Your hydration strategy should replace any water and electrolytes that have been lost through sweat. Make sure you start your race or long run fully hydrated – drinking approximately 500ml of fluid two hours before allows any excess to be passed as urine before you start. How does Mo Farah stay hydrated on a run? "Water obviously is the most natural thing you can have, but it leaves your body too quickly, and there are isotonic drinks that are better for you." Like fluid, electrolytes are lost in sweat and may need to be replaced. You can top up your electrolyte levels with sports drinks and gels, which are an easy way to absorb and retain fluid during heavier sweat losses. Check out our review of the best electrolytes. Deputy health editor's tips for using this plan For another simple breakfast that's a good source of carbohydrate, make your own apricot & hazelnut muesli. Get your protein in traybake form with this delicious chicken traybake. Make almond, raisin & popcorn trail mix to eat in between meals. Remember, you can keep your freezer stocked with pre-chopped fruit and veg for busy days, or check out our high-protein meal prep recipes. Want more running info? Now try... Find more expert advice and answers to your training questions in our marathon hub. What to eat before a run What to eat during a run What to eat after a run How to stay hydrated on a run James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
What does an optimal vegetarian marathon diet look like? Discover what sports nutritionist James Collins recommends to eat in the week leading up to the race
Whether you're running your very first marathon or you're trying to improve your personal best, getting your nutrition right is key to maximising performance on the day. We've worked with James Collins, elite performance nutritionist, to bring you a vegetarian marathon meal plan aimed at the seven days leading up to race day. Below you'll find links to each of the days explaining suggested nutrition strategies, as well as meal and snack recipes and ideas to help you stay on top of your nutrition all week. We've also included some training suggestions from the TCS London Marathon beginner's training plan, which gives you an idea of how much running and rest you should be getting in the week leading up to the marathon. As well as top tips from Mo Farah and Paula Radcliffe. Not vegetarian? Try our other marathon meal plans: Basic marathon meal plan Vegan marathon meal plan Gluten-free marathon meal plan Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot. Vegetarian marathon meal plan – Monday Get your marathon nutrition right with our vegetarian meal plan for the week before the race. Monday's focus is on quality protein, healthy fats and carbs. Monday's meal plan Vegetarian marathon meal plan – Tuesday Maximise your marathon performance by nailing your running nutrition in the week before the race. This carrot cake porridge is a great way to start the day. Tuesday's meal plan Vegetarian marathon meal plan – Wednesday Give your body all it needs in the week before the marathon with our vegetarian running meal plan. Discover why protein-rich foods are key on Wednesday. Wednesday's meal plan Vegetarian marathon meal plan – Thursday Our expert shares his vegetarian meal plan for the week before the marathon. Thursday is centred around high-quality protein and increased carbohydrate intake. Thursday's meal plan Vegetarian marathon meal plan – Friday Forty-eight hours of carb-loading begins on Friday. Get ready for your best ever marathon with our sports nutritionist's week-long vegetarian runner's meal plan. Friday's meal plan Vegetarian marathon meal plan – Saturday Discover exactly what to eat the day before a marathon with our vegetarian meal plan for runners. The key for Saturday is plenty of easily digestible carbohydrates. Saturday's meal plan Vegetarian marathon meal plan – Sunday Discover what to eat on the day of the marathon with our expert vegetarian meal plan, plus how to kick-start recovery once the race is run. Sunday's meal plan Now try... More marathon training & nutrition guides What should I eat when training for a marathon? Carb-loading explained Best running hydration vests James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.