Nutrition

With only three weeks to go, it’s time for the last push!

Training for a race requires physical stamina and mental fortitude but it also requires a balanced diet that fuels you. Having a good nutrition plan for pre and post run meals will keep your energy stores full and help you recover quicker.

Avocado and soft boiled eggs on toast

2-4 hours before you run we suggest having a snack or light meal, high in complex carbohydrates such as vegetables, fruit, legumes and whole grains. From a protein perspective it should be easy to digest options like ground meat, eggs and dairy based foods. Keep fat, sugar and fibre low to avoid cramp during your run.

Cooked fillet of salmon with vegetables on a plate

After your run or training session, you should aim to eat a high quality meal with a good balance of protein, complex carbohydrates and fats 1-2 hours after you finish.

Good nutrition is important for overall health and a good nutrition plan will enhance your performance and promote recovery after the run.

Example Male Nutrition Plan

Food

Quantity

Examples

Protein

2 Palms

Chicken, turkey, lean red meat, sea food or eggs

Fruit/Vegetables

2 Fists

Bananas, oranges, mixed vegetables etc.

Carbohydrates

2 Handfuls

Brown rice, sweet potato, wholewheat pasta or wholemeal bread

Fats

2 Thumbs

Avocado, nut butter etc.

Example Female Nutrition Plan

Food

Quantity

Examples

Protein

1 Palm

Chicken, turkey, lean red meat, sea food or eggs

Fruit/Vegetables

1 Fist

Bananas, oranges, mixed vegetables etc.

Carbohydrates

1 Handful

Brown rice, sweet potato, wholewheat pasta or wholemeal bread

Fats

1 Thumb

Avocado, nut butter etc.

10 weeks to 10K Training Plans

Beginner 10K Training Plan         Improver 10K Training Plan

Click here for more information on the 10 weeks to 10K.