What to eat on heavy training days
On heavy training days you'll need to pay close attention to hydration levels and up your
carbohydrate intake. Make sure you're eating the right kind of carbs with our recipe suggestions...
Nutrition plan for heavy training days (two or more training sessions or a long, endurance-based session)
Increase the carbsCarbohydrate intake is raised on these days, and a serving should be included at all main meals. Snacks can also be used to boost intake to support high training needs. A low-GI breakfast will provide sustained energy during the morning and for a longer run. Higher-GI carbohydrate snacks are useful pre-training. The increased carbohydrate intake means you should aim to limit fat, but a moderate protein intake should be maintained with each meal. Be sure to include an evening snack containing protein, as this is vital to help your body recover from a heavy training day and assist muscle growth overnight, as this is when the majority of adaptation will occur.
Other nutrientsUp your fluid intake to compensate for sweat losses during training and stick to tried and tested foods before setting out on a long run. Avoid foods that may cause gastrointestinal issues, such as spices, fatty or very high fibre foods.
Meal options:

Cinnamon buckwheat pancakes with cherries
Blueberry bircher pots
Good-for-you granola
Lunch options:
Falafel burgers
Chicken & broccoli pasta bake
Quick chilli bean wraps
Afternoon snack suggestion:
Instant frozen berry yogurt
Evening snack suggestions (optional):
Spiced hot choc
Creamy mango & coconut smoothie
Falafel burgers
Chicken & broccoli pasta bake
Quick chilli bean wraps
Afternoon snack suggestion:
Instant frozen berry yogurt
Evening snack suggestions (optional):
Spiced hot choc
Creamy mango & coconut smoothie
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