James Collins – Performance nutritionist
Muscle growth isn’t just built in the gym, it’s built in the kitchen too. To support strength and hypertrophy goals, meals should prioritise high-quality protein sources, sufficient calories, and nutrient-rich foods that help the body repair and rebuild, ideally within 2 hours post- training. Whether you're an athlete or recreational lifter, consistency is key, and your gains start in the kitchen. Muscle building is a long-term commitment and the right meals can keep you consistent and energised. These recipes offer variety, quality protein, and balanced macronutrients to support gains while keeping mealtimes enjoyable. Fuel smart, train hard, and keep building. 1. Harissa chicken traybake An easy, high-protein option that’s great for batch cooking. Chicken thighs offer a juicy protein source, while potatoes and veg round out the fuel and blend of micronutrients. 2. Beef & bean chilli bowl with chipotle yogurt Lean beef, kidney beans, and brown rice offer a complete mix of protein, fibre, and fuel - ideal post-workout or as a muscle-building meal prep staple. 3. Puy lentils with seared salmon A powerhouse of protein and omega-3s. Lentils boost the fibre and fuel content while helping you stay fuller for longer - perfect for those focusing on lean gains. 4. Low fat turkey bolognese A lighter take on a classic, this lean turkey version still delivers plenty of protein, while wholewheat pasta provides slow-release fuel to support recovery and muscle maintenance. 5. Squash, feta & bulgar wheat salad Plant-based proteins combined with slow-release fuel and healthy fats make this salad a muscle-friendly vegetarian option, great for a lighter meal or training day lunch. 6. Chicken & cashew noodles Lean chicken and healthy fats from cashews make this a great muscle-building meal. Serve with rice or noodles to hit those extra energy targets. 7. Smoky cod, broccoli & orzo bake A lean, protein-rich option perfect for athletes in a structured training phase. Cod is low in fat but high in protein, while the veggie base adds flavour and nutrients. 8. Easy lentil curry Great for plant-based muscle support. Lentils provide protein and iron, supporting energy production, and when served with rice or naan, it becomes a well-rounded recovery meal. 9. Steak & sweet potato chips Classic muscle fuel. Lean steak delivers complete protein and creatine, while sweet potatoes are an excellent source of vitamins and slow releasing fuel. 10. Chicken & lemon skewers Easy to prep and protein-packed. This dish is great for BBQ season or bulk prep, offering lean chicken with a spice hit and fuel-rich flatbreads for refuelling.
Nutrition is key if you're bulking. Discover how to build muscle with these protein-rich meals that will help you hit your calorie goals.
When it comes to building muscle, consistently eating in a calorie (energy) surplus is key – but so is prioritising your nutrition. Bulking isn’t just about eating more – it’s about eating smart. That means meals rich in protein, healthy fats and nutrient-dense fuel to support the changes to your training and optimise body composition. Below are 10 recipes which do just that. We've included a mix of meat, veggie and fish options for you to add into your weekly meal plan. Discover the best pre workout meals, carb-loading explained and the best post workout meals. Plus, see more fitness and nutrition guides in our fitness & lifestyle hub. 1. Chicken & chorizo jambalaya High in calories and flavour, this one-pot dish is loaded with protein and a slow-releasing fuel source. Chorizo adds extra calories and a boost of flavour for those trying to increase intake. 2. Curried tofu wraps For a high-fibre, high-protein meal that's perfect for building muscle while following a vegan diet, these wraps are a smart choice. 3. Spinach, sweet potato & lentil dhal A comforting vegetarian recipe that’s energy-dense and rich in protein thanks to lentils. Best served alongside rice for additional energy and fibre, this hearty meal is guaranteed to leave you feeling satisfied. 4. Peanut butter chicken rice bowl Packed with protein and healthy fats from peanut butter, this is a great calorie-boosting option that still feels good for you. Rice is as an easy to digest fuel, too. 5. Cottage pie with sweet potato mash Lean beef provides muscle-building protein while sweet potatoes provide nutrient-dense fuel. This is a great one to meal prep for bulking phases. 6. Creamy salmon pasta Rich in omega-3s, protein and great for boosting energy. The combination of salmon and the creamy pesto base helps raise the calorie content to help you hit your goals. 7. Lamb koftas with mint yogurt & flatbreads For a high-protein meal that's flavourful and energy-rich, these spiced lamb koftas with flatbreads is a great option. Greek yogurt doubles up the protein, too. 8. Tempeh pad Thai A high-fuel, plant-based favourite: noodles, tempeh and peanuts create a solid macro mix for muscle growth — plus it’s quick to prepare. 9. Veggie protein chilli A hearty, protein-packed vegan chilli that's perfect for post-workout recovery. It combines sweet potatoes, mixed beans and a blend of spices to create a satisfying and nutritious meal. 10. Prawn & coconut laksa Creamy, warming and packed with calories and protein from prawns and coconut milk, this laksa is a delicious way to boost intake and keep variety in your diet. INTRA Performance Group is a nutrition-first consultancy supporting elite performers across Europe and the US. 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.
Discover 10 recipe ideas to fuel your body before training to maximise energy, sustain performance and support muscle maintenance
A well-balanced pre-workout meal can help you train harder, recover faster and feel stronger. Ideally, these meals should be eaten around two to three hours before exercise and contain a mix of carbs for energy and protein for muscle support. For early morning workouts or when appetite is low, lighter options or liquid nutrition can also be a great solution. Below are 10 recipes that tick those boxes: quick, tasty and effective. We’ve included a mix of hearty meals and light breakfast options for early risers. Discover the best muscle-building recipes, carb-loading explained, what is bulking and how to build muscle healthily and more fitness and nutrition guides in our fitness & lifestyle hub. Best pre-workout meals Pre-workout meals don’t need to be complicated – they just need to work for you. Choosing a consistent blend of carbohydrates and protein helps set you up for a strong, focused training session. With these easy, balanced recipes, including lighter breakfast ideas, you can fuel right and train with confidence. 1. Charred sweetcorn, red pepper & bulgur wheat pilaf This vibrant vegetarian pilaf offers a slow release of energy and is light yet satisfying, making it an ideal fuelling meal to eat before a workout. 2. Chicken burrito bowl This balanced bowl is rich in lean protein sources such as chicken and beans but also provides a slow-release, low-GI energy source from the brown rice. 3. Sweet potato tacos If you're looking for a plant-based way to support your body through a workout and reap maximum gains, try these filling tacos. Sweet potato provides a steady energy release, great for fuelling longer sessions. 4. Prawn & grain poke bowl Quick to prepare and ideal for training days, this is a light, energising pre-workout meal. Vibrant ingredients like mango and chilli, alongside protein, carbs and good fats, make this a light yet satisfying option. 5. Veggie-loaded flatbread Top shop-bought flatbread with chickpeas, tomatoes, feta, olives and tahini for a delicious lunch. The chickpeas provide plant-based protein, while the flatbread and vegetables offer slow-releasing fuel and essential nutrients. 6. Peanut butter smoothie Perfect for when you’re short on time or don’t have much of an appetite. Bananas offer quick energy, and peanut butter provides healthy fats and protein to keep you satiated. 7. Cinnamon porridge with baked banana This hearty porridge is a great pre-workout meal, providing steady energy from oats and natural sugars from bananas to give you a sustained boost. Not to mention a moderate amount of protein which leaves you full without weighing you down. 8. Overnight oats Ideal for early risers, oats offer slow-releasing fuel, yogurt adds protein and berries contribute antioxidants supporting muscle recovery. Add honey for a touch of sweetness and a natural hit of energy. 9. Easy salmon rice bowl bowl Rich in omega-3s and packed with nutrients, salmon supports anti-inflammatory processes and rice makes this a great fuel-focused bowl. Plus you'll get a double dose of protein, thanks to the edamame beans. 10. Banana oat pancakes Banana oat pancakes offer a balanced mix of carbohydrates for sustained energy leading into a workout. They're easy to digest and help to prep your body for peak performance without weighing you down. INTRA Performance Group is a nutrition-first consultancy supporting elite performers across Europe and the US. 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.
Discover 10 recipes ideas to fuel your body before training to maximise energy, sustain performance and support muscle building
Muscle growth isn’t just built in the gym, it’s built in the kitchen too. Whether you're an athlete or recreational lifter, consistency is key, and your gains start in the kitchen. To support strength and hypertrophy goals (that's increasing muscle mass), meals should prioritise high-quality protein sources, sufficient calories and nutrient-rich foods that help the body repair and rebuild, ideally within two hours post-training. Muscle building is a long-term commitment so you need meals which can keep you feeling energised and consistent. The recipes below offer variety, quality protein, and balanced macronutrients to support gains while keeping mealtimes enjoyable. Your ethos should be: fuel smart, train hard and keep building. Discover what to eat if you exercise in the morning or in the evening. And what to eat for heavy training, normal training days and low-intensity and rest days. Plus, find out everything you need to know about protein and see more fitness guides in our fitness & nutrition hub. 1. Harissa chicken traybake An easy, high-protein option that’s great for batch cooking. Chicken thighs offer a juicy protein source, while potatoes, onions and tomatoes bring a blend of micronutrients. 2. Beef & bean chilli bowl with chipotle yogurt Lean beef, kidney beans and brown rice offer a complete mix of protein, fibre, and fuel - ideal post-workout or as a muscle-building meal prep staple. Serve with yogurt for another hit of protein. 3. Puy lentils with seared salmon A powerhouse of protein and omega-3 fatty acids thanks to the addition of salmon. Lentils boost the fibre and fuel content while helping you stay fuller for longer - perfect for those focusing on lean gains. 4. Low-fat turkey bolognese A lighter take on a classic, this lean turkey version still delivers plenty of protein, while wholewheat pasta provides slow-release fuel to support recovery and muscle maintenance. 5. Squash, feta & bulgar wheat salad Plant-based protein, slow-release energy and healthy fats make this salad a muscle-friendly vegetarian option, great for a lighter meal or training day lunch. Spinach also contributes good amounts of iron which supports energy levels. 6. Chicken & cashew noodles Lean chicken and healthy fats from cashews make this a great muscle-building meal. Serve with rice or noodles to hit those extra energy targets. 7. Smoky cod, broccoli & orzo bake A lean, protein-rich option perfect for athletes in a structured training phase. Cod is low in fat but high in protein, while the orzo pasta base is packed with nutritious green veggies. 8. Easy lentil curry Great for plant-based muscle support. Lentils provide good amounts of iron and protein, supporting energy production, and when served with rice or naan, it becomes a well-rounded recovery meal. 9. Steak & sweet potato chips Classic muscle fuel. Lean steak delivers complete protein and creatine, while sweet potatoes are an excellent source of vitamins and slow releasing fuel. 10. Chicken & lemon skewers Easy to prep and protein-packed. This dish is great for bulk meal prep, offering lean chicken and fuel-rich flatbreads for reenergising after a workout. Now try... Best protein powders to buy Best vegan protein powders to buy How to fuel your body like an athlete Is protein powder good for you? 10 ways to speed up your metabolism 20 high-protein vegetarian foods INTRA Performance Group is a nutrition-first consultancy supporting elite performers across Europe and the US. 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.
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. 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. Discover what to eat on Tuesday of our vegetarian meal plan. 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 bbcgoodfood.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.
Leading performance nutritionist James Collins explains how to use food as fuel to increase your energy levels, no matter what your work and exercise schedule looks like
Professional sportspeople think about food in a different way to the rest of us. Food is fuel for their bodies: the energy supply to ensure they can perform at their peak. We asked leading performance nutritionist, James Collins, to run us through his nutritional principles to help keep energy levels high throughout the day. As an elite sports nutritionist, James's has worked with some of the highest performing people on the planet, including Arsenal FC, the England and France national football teams and Team GB. Below, he explains his simple food principles that all of us can follow to be at our best. He believes nutrition should proactively fuel your body to meet the day's demands, not just eating what you are used to based on old habits. Discover what to eat if you exercise in the morning or in the evening. And what to eat for heavy training, normal training days and low-intensity and rest days. What to eat to improve daily performance The meals you eat positively or negatively affect your energy levels and the results you get from training so it’s important to have a simple process to build each meal, depending on our needs. The process which athletes use is one you can acquire and use for meal-planning throughout the day too, from when you're queuing in the staff canteen at lunchtime, to browsing the supermarket aisles or looking through the cupboards at home. It's based upon what your body requires, not what you are used to doing, because you aren’t simply working towards having a meal – you are building a 'performance plate'. Performance plates provide a simple solution to following the right principles at the right times. Ensuring these principles are followed for each meal delivers what they require with minimal effort. How to build your meals Putting together your own performance plate is a four-part process. At football clubs they set up the restaurant so that players pass each food station in the same order, adding a serving of each to their plate. This is something that can easily be replicated when meal-planning and building your plate at home. 1. Protein Your muscles are constantly breaking down and rebuilding over a 24-hour period, and protein is our best aid for this. Protein foods include: chicken turkey beef salmon tuna eggs tofu quinoa 2. Low-GI carbohydrates Fuelling foods, in the form of low-GI carbohydrates, come next, and how much is required (or whether it's required at all) depends on training demands and your goal. Low-GI carbohydrates foods include: oats wholegrain rice wholewheat pasta buckwheat lentils sweet potato quinoa bulgur wheat 3. Micronutrients in fruit, veg and healthy fats Micronutrients in vegetables and fruit, as well as healthy fats, are the third component of your plate. These foods include: a variety of vegetables fruits healthy fats such as extra virgin olive oil, nuts and seeds 4. Hydration Hydration is the fourth and final element to consider, and the amount required is likely to increase pre- and post-training, to prepare and rehydrate. What to eat when Before and after exercise We want a meal to support our two most important nutritional needs; pre-training fuel (to give enough energy to meet the demands of training) and post-training recovery (to help our muscles to adapt and replenish diminished glycogen stores). Your hydration needs will also be greater before and after training so your fluid intake is important with this meal too. To ensure you get the right nutrients in this meal, divide your plate into thirds to give: 1 portion of protein 1 portion of carbohydrate 1 portion of vegetables/fruits and healthy fats Recipes for exercise days: Mexican beans & avocado on toast Cajun blackened chicken with supergreen quinoa Thai prawn & ginger noodles What to eat on lower activity days On days when your energy requirements are lower, like when you haven't exercised after work, your body will have different needs. Your meals should provide a larger serving of protein along with a larger serving of vegetables, while the serving of carbohydrate is removed. Look to build your plate with: 1.5 portions of protein 1.5 portions of vegetables 1 portion of healthy fats Recipe ideas for lower activity days: Crab & asparagus omelette Melting tomato & basil omelette Moroccan-spiced tuna with Asian-style greens What should I snack on? If meals are your foundations, snacks are the supporting structure, there to lend a hand to get you through the day. It’s important that every snack has a function, rather than being something you eat to avoid getting too hungry. While snacks do play a supporting role to meet a need, they shouldn't replace meals, cause spikes in blood sugar levels or provide unnecessary extra calories. Use maintenance snacks (protein-based), in order to: Support ongoing muscle growth and repair (including overnight, following hard training) Meet increased protein requirements alongside a training programme Increase protein intake during an energy deficit (when trying to reduce body fat) Offset hunger mid-afternoon before dinner Examples include seeds, nuts, low-fat Greek yogurt, edamame beans or a protein shake. Use training snacks (with both carbohydrate and protein) at strategic times: Pre-training: 1-2 hours before a training session such as mid-morning for a lunchtime session or mid-afternoon for after work. Post-training: a quick option to refuel and repair the muscles before your next mealtime such as finishing a class mid-afternoon. Examples include an open sandwich with smoked salmon, or low-fat Greek or natural yogurt with banana and nuts. Want more like this? Now try... What to eat before a run What to eat before a swim What to eat before a cycle How to hydrate properly What is carb-loading? This article was updated by Katie Hiscock on 8 July 2024. 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. 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.
When do you need to start refuelling during swimming sessions and what should you refuel with? Elite sports nutritionist James Collins answers all your questions on poolside nutrition.
When should you start refueling during swimming sessions, and what should you refuel with? Elite sports nutritionist James Collins answers all your questions about poolside nutrition. If you are training to swim competitively, longer swims may require you to fuel during your session. If you're a recreational swimmer it's unlikely you'll have to worry about eating during a swim, though you might want to consider hydration. Next, discover what to eat before a swim and after a swim as well as the best exercise to burn fat, top tips on staying hydrated and how much protein you need to build muscle. What about refuelling during a swim? As it's difficult to eat during a swim, the focus should be on fuelling before training to maintain your energy. For endurance training (over an hour) or high-intensity sessions, taking on small amounts of carbs may help to maintain performance. The focus of these should be around carbohydrate-electrolyte sports drinks (or gels), which are rapidly absorbed in the gut. New research shows that even taking on small amounts of a carb-based sports drink or using it as a mouth rinse, helps to activate the brain and potentially improve motivation - this may be a useful strategy for later in your swim, when you can’t face taking on too much. As the response is very individual, if you choose to use these products be sure to practice this strategy during training. How do I stay hydrated? Staying hydrated is an important consideration when swimming, as often temperatures in the pool and out are warm and humid. This makes sweat loss (and overall hydration status) difficult to determine, as swimmers are already wet from the pool. However, you should bear in mind that if you lose as much as 2% or more of your body mass (e.g. 1kg for a 50kg athlete) through fluid loss, this may negatively affect performance and concentration, and put additional strain on your body making training feel harder. Regular swimmers should try to estimate their sweat rates. This is easily done by weighing yourself (in minimal clothing) before and after a swim (following towelling down), then subtracting any fluid consumed. Every 1 kg lost = 1 litre in sweat (e.g. 1 litre lost from a 120minute swim). For every 1kg lost:1.5litres of fluid needs to be replaced (to allow for continued losses post session). A basic rehydration strategy may then be developed to replace fluid losses after training. Don’t forget to listen to your body, and drink according to your thirst. The body’s physiology is tightly regulated so when there is excess sweat loss (affecting blood levels) the thirst mechanism is triggered. Together these measures should help exercisers develop an appropriate strategy to stay hydrated, given one size doesn’t fit all. How often should I drink during my swim? Before your training session drink 500ml of water, about two hours before getting in the pool. This will allow any excess to be passed as urine. Then, if tolerated, take small sips over the course of the session to help keep levels topped up. A small amount of dehydration isn’t a problem, the body can tolerate this – which means rehydrating during your swim may only be necessary if you complete a long or particularly heavy training session. What are electrolytes and where can I get them? Electrolytes are found in the blood, sweat and other fluids and have an important role to play in maintaining fluid balance within the body. Sodium is the most important electrolyte for hydration while others include potassium and chloride. Electrolyte levels are tightly controlled by the body, but may, along-with fluid, be lost in sweat and therefore need to be replaced. Drinking large volumes of water on its own may just pass straight through the intestines and be lost as urine but by incorporating electrolytes your body will be able to absorb and retain the fluid, thus maintaining hydration. Electrolytes are found naturally in food, and are also found in sports drinks and gels, which are an easy way to absorb and retain fluid during training. Can I continue to drink caffeine and alcohol in moderation during my training? It’s better to cut out (or cut down) alcohol around heavy training sessions, as this may interfere with the body’s maintenance of blood glucose and recovery (including sleep quality) after training. If you are going to enjoy the odd tipple, have it after your post-training recovery. After a lot of bad press, research suggests some caffeine, taken at the appropriate times, may actually be a positive inclusion for performance. If you are a regular tea or coffee drinker, these drinks will contribute to your daily fluid intake and in smaller amounts don’t dehydrate, as we had previously thought. The stimulatory effect of caffeine is often employed by elite swimmers to help make training feel easier. Now you know what to eat and drink during your swim, get the rest of your training nutrition right: What to eat before your cycle What to eat during your cycle What to eat after your cycle What to eat before your swim What to eat after your swim What to eat before your run What to eat during your run What to eat after your run This page was reviewed on 8 March 2024 by Kerry Torrens As a sport and exercise nutritionist, James Collins regularly provides comment and consultation within the media and maintains a role of governance within health & nutrition in the UK, where he sits on The Royal Society of Medicine's (RSM) 'Food and Health' Council. He was heavily involved in advising Team GB in the run up to the London 2012 Olympic games, and now towards Rio 2016.
Marathon week vegetarian marathon meal plan - Race day
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 finished
In order to have enough energy for the race and to support your muscles through recovery after, it's important to fuel correctly before start time, during the race and once you cross the finish line. It's crucial to stay hydrated, too. To find out more, read our guide on what to eat after a run. 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. This is day seven of our week-long vegetarian marathon meal plan. Below, you'll find suggestions what to eat and how much training you should do. For a full 16-week plan, have a look at the London Marathon's training programme. Check out all the London Marathon's training and meal plans. Race day 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 mistakes are 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, 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 Orange & raspberry granola or poached eggs with smashed avocado & tomatoes While these are both great options, remember to choose a breakfast that you have tried before a race in the past and works well for you. Snack during the race Water and easily digested carbohydrates from sports drinks, gels or jellied sweets are best – aim for something each hour. Post-race recovery snack (within 30 mins) Exercise shake Blend a mix of pomegranate juice, soya, banana and honey for a nutritionally-balanced smoothie. Post-race recovery meal/lunch Egg & rocket pizzas Use seeded tortillas as pizza bases for a quick and healthy lunch, with added protein from the eggs. Dinner Chickpea & coriander burgers High in fibre, low in fat and counting as two of your five-a-day, this tasty veggie burger delivers on every level. Evening snack (optional) Dark chocolate orange creams Pair the flavours of chocolate and orange in this sweet snack. It serves up vitamin C from the orange and heart-healthy flavanoids in the dark chocolate. Go back to the week-long vegetarian marathon meal plan. Not vegetarian? Try our basic, vegan and gluten-free marathon meal plans. Want more like this? Now try... Not vegetarian? Try our basic, vegan and gluten-free marathon meal plans. Find more expert advice and answers to your training questions in our marathon hub. 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 bbcgoodfood.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.
Marathon week vegetarian marathon meal plan - Friday
Forty-eight hours of carb-loading begins here. Get ready to run a marathon with our sports nutritionist's week-long meal plan for vegetarian runners
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. With an increase in the number of runners following a vegetarian diet, we have put together a plan for a week's worth of meals leading up to the marathon. A well-structured vegetarian diet should deliver the main macronutrients (carbohydrate, protein and fat) required during training, but vegetarians should also make sure they are getting enough iron and B12 (both important for energy production). While these recipes provide a good framework, there will also be times where an extra serving of higher-protein foods (such as dairy, pulses, grains, nuts and seeds) can be added to meals to increase the overall daily intake. 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. 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. This is day five of our week-long vegetarian marathon meal plan. Below, you'll find suggestions what to eat and how much training you should do. For a full 16 week plan, have a look at the London Marathon's training programme. Friday training: 20 mins easy run 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 Mexican beans & avocado on toast This vibrant, vegan breakfast contains a good balance of nutrients to start the day. Morning snack Healthy banana muffins With apple, blueberry, banana and seeds, this breakfast-on-the-go tastes great, is low in calories and uses honey instead of sugar. Lunch Quinoa salad with avocado mayo Easy to put together and full of flavour, this healthy lunch option provides iron, folate, vitamin C and fibre. Make it vegetarian by leaving out the chicken. Afternoon snack Blueberry smoothie Make a quick and simple blueberry smoothie with yogurt, banana and apple juice for busy mornings. You can easily make it vegan by using coconut yogurt Dinner Lentil & sweet potato curry A storecupboard spice pot with red and green lentils, chickpeas and coriander. Serve with yogurt and naan bread. Dessert/evening snack Frozen fruit crumble Fruit is a good source of antioxidants and carbohydrates – ideal for increasing your overall carb intake. Want more like this? Now try... Not vegetarian? Try our basic, vegan and gluten-free marathon meal plans. Find more expert advice and answers to your training questions in our marathon hub and our 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 bbcgoodfood.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.
Marathon week 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
Contrary to what you may have heard, 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 'carb-loading' two or three days before the race (three days if you prefer a slower increase in your daily intake). Read more in our guide to carb-loading. With an increase in the number of runners following a vegetarian diet, we have put together a plan for a week's worth of meals leading up to the marathon. A well-structured vegetarian diet should deliver the main macronutrients (carbohydrate, protein and fat) required during training, but vegetarians should also make sure they are getting enough iron and B12 (both important for energy production). While these recipes provide a good framework, there will also be times where an extra serving of higher-protein foods (such as dairy, pulses, grains, nuts and seeds) can be added to meals to increase the overall daily intake. 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 race. 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. 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. This is day four of our week-long vegetarian marathon meal plan. Below, you'll find suggestions what to eat and how much training you should do. For a full 16 week plan, have a look at the London Marathon's training programme. Also check out our best running hydration vests. Thursday training: Rest Thursday nutrition: Carbohydrate intake remains raised on Thursday, in preparation for carb-loading starting on Friday. The focus is on complete, high quality, sources of protein at each main meal. The morning snack provides a suitable option for those unable to tolerate dairy. Breakfast Budget porridge A creamy, fruity breakfast that you'll look forward to tucking into. Morning snack Creamy mango & coconut smoothie This tropical shake with creamy coconut yogurt, mango and passion fruit is free from dairy and soya. Lunch Tomato & pasta soup Make our simple, budget-friendly tomato, pasta and chickpea soup in just 30 minutes. This easy, vegetarian family meal is healthy and even low fat. Afternoon snack Frozen fruit sticks This colourful, sweet snack is a great source of vitamin C. Dinner Spinach, sweet potato & lentil dhal This veggie one-pot recipe counts as three of your five-a-day. It's iron-rich and low-fat, too. Want more like this? Now try... Not vegetarian? Try our basic, vegan and gluten-free marathon meal plans. Find more expert advice and answers to your training questions in our marathon hub. 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 bbcgoodfood.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.