In order to get the best from your workout, it's important to make sure you're eating enough. On normal training days you should aim for a moderate increase in calories, mainly from increased carbohydrates. It's also crucial to pack in the protein, so you can support muscle repair and recovery. Read on to find out more.


Discover what to eat before a run, swim and cycle, as well as what you should eat if you train in the morning or evening. Plus, we have nutrition plans for heavy training days and low-intensity and rest days.

Normal training day: one training session over 60 mins or intermittent/high-intensity training

Moderate intake of carbs and protein

Fresh salmon with Thai noodle salad with chopsticks

You should have a moderate intake of carbohydrates on these days. A sensible starting point is including a serving of carbohydrate at two meals. This will ensure that the body is properly fuelled for training and that carbohydrate (glycogen) stores are refuelled after your run, ready for your next training session.

If you have included carbs at breakfast and refuelled at lunch, it is not necessary to have a serving of carbohydrate with each meal, so the evening meal can be lower in carbohydrate (and higher in protein, fats and vegetables).

Meal options should focus on low-GI carbohydrates for sustained energy release. Aim for a moderate protein intake as well – a serving of protein should be included with each meal for ongoing muscle growth and repair. We have lots of high-protein dinners, including quick and easy Thai-style salmon noodles.

More like this

Snacks should also focus on protein-rich foods. Low-fat Greek yogurt, nuts and seeds and lean meats can make the basis for snacks as required.

Check out our best high-protein snack recipes and best high-protein snacks to buy.

'Training low'

Scrambled eggs with basil, spinach & tomatoes

Depending on your goals, you may wish to 'train low' by eating a low-carb, higher protein meal before your longer run (reducing the availability of carbohydrate to the muscles) to increase the stress on them, so that they adapt and become more efficient for endurance training.

The most common way of ‘training low’ is to exercise before breakfast. Research has also shown that a workout after a protein-based, low-carb breakfast will produce the same result.

It should be noted that ‘training low’ increases the strain on the muscles, which can reduce the quality of harder training sessions, therefore it should be carefully planned for appropriate sessions. If it’s an intense session, go in fuelled!

We have lots of low-carb breakfasts and keto breakfasts to keep you going, like our scrambled eggs with basil & spinach.

Other important nutrients

Steaks with goulash sauce

Include polyunsaturated fats in your evening meal to promote the function of muscle cells. Iron-rich foods should be also be included, as iron is vital for carrying oxygen to the working muscles and supporting energy production during endurance training.

Check out our iron-rich recipes, including steak with goulash sauce.

Meals for normal training days

Porridge with blueberry compote
Scrambled egg muffin
Vanilla-almond chia breakfast bowl

Morning snack suggestion:
Fruit & nut yogurt

Lunch options:
Cajun blackened chicken with supergreen quinoa
Smoked salmon & avocado sushi
Spiced rice with prawns

Afternoon snack suggestion:
Chinese spiced seed mix

Dinner options:
Thai beef stir fry with aubergine salad
Sesame tuna steaks with slaw
Chicken breast with avocado salad

Evening snack (optional)
Melon & crunchy bran pots

More training & nutrition tips

All our marathon meal plans
See our marathon nutrition hub
How to hydrate properly
What is carb-loading?
How does Mo Farah fuel for training?

Are you training for a race this year? What have you found most challenging and do you have any top tips to share with other runners? We'd love to hear from you below...

This page was last reviewed on 7 December 2023.

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 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.

Comments, questions and tips

Choose the type of message you'd like to post

Choose the type of message you'd like to post