A realistic day on a plate for training

7am - Breakfast

Carb boost + steady energy

• Rolled oats cooked with milk/fortified alternative
• Topped with banana, berries and chia or flaxseed

10am - Morning snack

• Greek yoghurt with honey + granola OR
• Wholegrain toast with peanut butter

12:30pm - Lunch

• Wholegrain wrap with grilled chicken, salad, avocado + hummus AND
• A piece of fruit

3:30pm - Pre-training snack

(1.5-2hrs pre-run)

• Banana + muesli bar OR
• Toast with honey or jam OR
• Small bowl of cereal + milk

5:30pm - Run + recovery

Training Example: 10 km session

6:45pm Recovery Snack (within 30-60 mins)

• Chocolate milk OR
• Protein smoothie with banana + berries OR
• Yoghurt + fruit

7:30pm - Dinner + optional snack

Fuel back up

• Grilled salmon or tofu
• Brown rice, quinoa or roasted sweet potato
• Veggies roasted with olive oil

9pm - Optional Evening Snack (great for high-volume days)

• Wholegrain crackers + cottage cheese
• Small handful of nuts + fruit
• Warm milk or herbal tea             

3-4 hours before the race

• Oats with banana + honey
• Toast or crumpet with jam
• Cereal with milk

Hydration

• 300-500 ml water

60-90 minutes before start

Top-up snack (quick carbs)

• Banana
• Muesli or oat bar
• Small jam sandwich
• Sports or carb drink (only if practised before)

During the race (10km)

10km event

• Water as needed
• No fuelling required unless running longer than 60 minutes

During the race (half-marathon)

Half-marathon (90+ mins)

• Aim for 30-60g carbohydrates per hour
• Energy gels
• Sports drink
• Chews or lollies

Practice your race-fuelling plan early - your gut needs training too.

Post-race recovery (first 30-60 mins)

• Chocolate milk
• Protein shake + banana
• Yoghurt + fruit + granola
• Smoothie

Hydration:

• 200-300 ml water or electrolyte drink

Post-race meal (within 2 hours)

• Pasta, rice or potatoes
• Protein: chicken, salmon, eggs or tofu
• Veggies or salad

Keep sipping water over the next few hours