Meal & snack suggestions to aid fueling and hydration before, during and after your running workout

Fueling and hydration tips for before, during and after your running workouts
24th April 2017
The Finish Line- Post Marathon Tips
24th April 2017

Meal & snack suggestions to aid fueling and hydration before, during and after your running workout

Breakfast suggestions

Remember breakfast is important as when you wake up your blood sugar levels are low as it would have been several hours since you last ate, therefore it is important to “break the fast” to fuel your body for the rest of the day. Starting the day with a high protein, low GL based breakfast should give you a slow release of steady energy to help sustain your daily energy requirements.

  • Scrambled/poached/boiled egg with rye toast or oat cakes
  • Sugar free muesli with berries natural low fat live yogurt
  • Whole earth peanut butter with sliced banana on oat cakes
  • Porridge with a few crushed nuts & berries
  • Omelette with mushrooms & matchbox size piece of grated cheese
  • Berries with a tablespoon of oats, ground almonds and live low fat yogurt
  • Quinoa with apple & cinnamon (see recipe)

You also need fluid to re-hydrate after a night’s sleep

  • Hot water with lemon & ginger (stimulates the kidneys, helps to cleanse the body)
  • Fruit/herb teas
  • Glass of filtered water

Breakfast recipes

Simple Muesli
Banana smoothie
Easy omelette
Breakfast quinoaLunch ideas

  • Salads; be creative different leaves, tomatoes, celery, cucumber, olives, carrots, cabbage, beetroot, sweet corn, peas, beans, anything and everything can go into a salad, experiment!! Serve with fish e.g. salmon, mackerel, pilchards, tuna, chicken, turkey, cottage cheese, lean ham, hard boiled eggs. Add nuts & seeds to salads for extra omega oils.
  • Greek salad
  • Bean salad combine different beans with sweet corn, herbs and a splash of olive oil dressing
  • Fresh soups e.g. Covent garden (not tinned) with oat cakes. Garnish with low fat natural yogurt and mixed seeds.
  • Omelette (be creative with your flavours) with salad
  • Jacket potato or jacket sweet potato with tuna, sweet corn, red onion and a tablespoon of olive oil & herbs, or red pepper hummus. Garnish with salad for extra nutrients
  • Smoked salmon & scrambled egg with oat cakes
  • Sushi (Waitrose do a brown rice sushi)
  • Egg mayo on oat cakes
  • Avocado & prawns on mixed leaves with brown rice
  • Quinoa with roasted vegetables, nuts & flaked salmon.

Dinner suggestions

  • Oily fish, mackerel, salmon, fresh tuna, herrings, sardines with salad or roasted vegetables & quinoa
  • Stir fry’s – quality protein with lots of vegetables e.g. peppers, mushrooms, bean sprouts, broccoli, carrots etc with oily fish (see above) turkey, marinated tofu, chicken, lean beef and brown/basmati rice
  • Brown rice with steamed vegetables & oily fish
  • Quinoa, roasted vegetables & cashew nuts
  • Casseroles e.g. chicken & mushrooms, tofu & vegetables, bean
  • Salads with fish or lean meat
  • Pesto baked salmon with quinoa & vegetables
  • Stuffed peppers or tomatoes
  • King prawn pilaff (see recipes)
  • Frittata/omelette with steamed vegetables or salads
  • Fish cakes with salad or steamed vegetables
  • Cashew & sesame quinoa
  • Roast chicken/turkey with roasted veg and sweet potatoes
  • Venison sausages with sweet potato mash, peas and red onion gravy
  • Fish cakes (salmon, tuna, haddock) with salad and sweet potato wedges


Fruit crumble (emphasis on the fruit)

2 squares of 70% cocoa chocolate

Baked apples/pears

Fruit kebabs

Dinner recipes

King prawn pilaff
Cashew and sesame quinoaSnack ideas

  • 2 oat cakes with hummus
  • 2 oat cakes with cottage cheese
  • 2 oat cakes with nut butter
  • 2 oat cakes with tuna & tomato salsa
  • Crudités e.g. pepper, cucumber, celery, carrot, baby corn, mange touts & hummus
  • Crudités with cottage cheese
  • Fruit & yogurt smoothie
  • Berries (blackberries, blueberries, strawberries, raspberries) & yogurt
  • Piece of fruit with 2-3 nuts
  • Handful of olives & feta cheese
  • Nuts & seeds (small handful of seeds with 2-5 nuts)
  • Sardines on rye toast
  • 2 ryvita with hummus & sliced peppers
  • 1 Apple spread thinly with nut butter
  • 2 sticks of celery with cottage cheese or hummus
  • 2-3 dried apricots with 3-5 nuts
  • 2-3 dates with 3-5 nuts