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Suggested Meals

A varied and well balanced diet that meets the energy demands of your training is essential. A balanced diet should include bread, potatoes, cereals, fruits and vegetables (at least 5 portions every day), together with moderate amounts of milk, dairy products, meat, fish and small amounts of foods containing fat and sugar.

Carbohydrate is the key nutrient for energy. Your diet should be based on starchy foods such as bread, potatoes, rice and pasta, especially wholegrain varieties. Breakfast should always be eaten and is an ideal time to eat carbohydrate foods such as breakfast cereal or a bowl of porridge.

Protein is essential for growth and repair of muscle tissue and also provides some energy. If you are eating a balanced diet, you are probably getting enough protein. Choose a variety of proteins such as lean meats, oily fish, eggs, pulses, nuts and seeds.

Whether you’re a seasoned runner or a half marathon “fresher”, these tips have been designed to put you on course for race day success:

Meal	Suggestions	Hints / Tips
Breakfast	Porridge topped with sliced banana Beans on Toast	Breakfast provides energy to start the day. Fruit or fruit juice help to reach your 5 a day! Choose wholegrain bread for extra fibre
Daytime Snacks	Fruit smoothies Toasted bagels with peanut butter are quick and filling	Help maintain energy levels between meals with some yummy snacks
Lunch	Baked potato with toppings such as beans, cheese or tuna Wholemeal sandwich, wrap or pitta bread filled with chicken, tuna or cheese with salad	Supplement lunch with a salad, try cherry tomatoes, sweetcorn and beetroot for lots of colour!
Dinner	White or lean red meat, stir fried with vegetables and served with noodles Tuna, pasta and vegetable bake in a tomato-based sauce	Choose tomato-based sauces for pasta/risottos, they contain less fat than cream-based sauces and will contribute towards your 5 a day
Supper Snacks	Cereal with low fat milk or toast with honey or jam	If you’re still hungry, have a snack after your evening meal
The night before the race!	Pasta with tomato sauce Tomato-based risotto Supplement meals with bread or potatoes to help increase energy stores	This is the only time it’s best to have white bread/pasta/rice, as wholegrain can be slow to digest and leave you feeling full. Don’t try new foods the night before, the last thing you want is an upset tummy - low fat, low fibre and low protein foods are less likely to cause stomach cramps