Good Food
type: channel
link: https://www.bbcgoodfood.com
date: 2026-05-12T13:52:45.000Z
update period: hourly
update frequency: 1
update base: 2000-01-01T12:00+00:00
items: 10 best post-workout meals
items: Gluten-free marathon meal plan – Friday
items: Gluten-free marathon meal plan – Thursday
items: Gluten-free marathon meal plan – Wednesday
items: Gluten-free marathon meal plan – Tuesday
items: Gluten-free marathon meal plan
items: Gluten-free marathon meal plan – Sunday
items: Gluten-free marathon meal plan – Monday
items: Gluten-free marathon meal plan – Saturday
items: Vegetarian marathon meal plan

10 best post-workout meals
type: item
date: 2026-05-12T13:52:45.000Z
creator: James Collins – Performance nutritionist
subject: Fitness
subject: Guide
subject: Health
subject: How to
subject: exercise and food
subject: Fitness nutrition
subject: goodhealth
subject: post workout
subject: post-workout meals
description: Discover 10 recipes that can aid muscle recovery after exercise, replenish carbohydrate stores and prepare your body for the next workout
encoded: 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 combina…

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Gluten-free marathon meal plan – Friday
type: item
date: 2026-03-18T11:54:11.000Z
creator: James Collins – Performance nutritionist
subject: Fitness
subject: Guide
subject: Health
subject: How to
subject: goodhealth
subject: James Collins
subject: Sarah Lienard
description: 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
encoded: 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. Eveni…

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Gluten-free marathon meal plan – Thursday
type: item
date: 2026-03-18T11:47:33.000Z
creator: James Collins – Performance nutritionist
subject: Fitness
subject: Guide
subject: Health
subject: How to
subject: goodhealth
subject: James Collins
subject: Sarah Lienard
description: 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
encoded: 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 breakfa…

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Gluten-free marathon meal plan – Wednesday
type: item
date: 2026-03-18T11:23:52.000Z
creator: James Collins – Performance nutritionist
subject: Fitness
subject: Guide
subject: Health
subject: How to
subject: goodhealth
subject: James Collins
subject: Marathon
subject: runner
subject: Running
subject: Sarah Lienard
subject: sports nutrition
subject: what to eat before the marathon
description: 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
encoded: 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 re…

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Gluten-free marathon meal plan – Tuesday
type: item
creator: James Collins – Performance nutritionist
subject: Fitness
subject: Guide
subject: Health
subject: How to
subject: goodhealth
subject: James Collins
subject: Marathon
subject: runner
subject: Running
subject: Sarah Lienard
subject: sports nutrition
subject: Training
description: 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
encoded: 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 …

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Gluten-free marathon meal plan
type: item
date: 2026-03-18T11:12:44.000Z
creator: James Collins – Performance nutritionist
subject: Fitness
subject: Guide
subject: Health
subject: How to
subject: goodhealth
subject: James Collins
subject: Marathon
subject: marathon training
subject: run
subject: runner
subject: Running
subject: Sarah Lienard
subject: sports nutrition
description: 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
encoded: 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…

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Gluten-free marathon meal plan – Sunday
type: item
date: 2026-03-18T11:10:29.000Z
creator: James Collins – Performance nutritionist
subject: Fitness
subject: Guide
subject: Health
subject: How to
subject: goodhealth
subject: James Collins
subject: Marathon
subject: marathon diet
subject: marathon training
subject: run
subject: runner
subject: Running
subject: Sarah Lienard
subject: sports nutrition
description: 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.
encoded: 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 …

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Gluten-free marathon meal plan – Monday
type: item
date: 2026-03-18T11:04:53.000Z
creator: James Collins – Performance nutritionist
subject: Fitness
subject: Guide
subject: Health
subject: How to
subject: goodhealth
subject: James Collins
subject: marathon diet
subject: marathon training
subject: runner
subject: Running
subject: Sarah Lienard
subject: what to eat when running a marathon
description: 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
encoded: 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 suffici…

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Gluten-free marathon meal plan – Saturday
type: item
date: 2026-03-18T11:02:25.000Z
creator: James Collins – Performance nutritionist
subject: Fitness
subject: Guide
subject: Health
subject: How to
subject: goodhealth
subject: James Collins
subject: Sarah Lienard
description: 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.
encoded: 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 tr…

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Vegetarian marathon meal plan
type: item
date: 2026-03-10T14:50:12.000Z
creator: James Collins – Performance nutritionist
subject: Fitness
subject: Guide
subject: Health
subject: How to
subject: goodhealth
subject: James Collins
subject: Sarah Lienard
description: 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
encoded: 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…

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