Jamie’s nutrition plan

Fuel your way to race day
Bowl of oats and bananas

There’s still a solid three weeks of preparation and training that can be done to prime our bodies for the Trail Run on 1 October. From a nutrition standpoint, it’s important to ensure meals are balanced i.e. your meals contain all of the following: carbohydrates, protein, fat, vitamins and minerals.

It’s key to adopt a sensible eating window too. 7am – 9pm works for most people. This will secure a good routine and avoid you eating too late at night. It will also help you stay consistent, healthy and strong leading into race week.

The following meal plan is an example of what three healthy, balanced meals might look like. Total energy in this plan is = 1666Kcal (ensuring plenty of room for snacks between meals to cover energy requirements for an active lifestyle). Remember – females need roughly 2000kcal per day and males 2500kcal. And don’t forget more running might drive up your energy requirements, so make allowances for this.

Breakfast – 9am

  • Oats 40g
  • Chia seeds (1tbs)
  • Half scoop of protein powder (15g)
  • Milk/soy milk (300ml)
  • Raisins (2tbs)

Energy = 491Kcal. Carb = 65g. Protein = 31g. Fat = 12g.

Lunch – 1pm

  • Quinoa (1 cup cooked)
  • Red kidney beans (120g)
  • Chicken (45g) or tofu (70g)
  • Crushed mixed nuts (1tbs)
  • Rocket/mixed salad leaves (1 cup)
  • Pitta bread (45g)
  • Add a complementary sauce

Energy = 555Kcal. Carb = 75g. Protein = 36g. Fat = 12 g.

Dinner – 6pm

  • Baked sweet potato (medium 236g)
  • Chicken (45g) or tofu (70g)
  • Hummus (30g)
  • Chickpeas (120g)
  • Spinach (1 cup)
  • Pickled onion (20g)
  • Pickled beetroot (60g)
  • Tomatoes (2 medium, chopped)
  • Coleslaw (1 tbs)
  • Add a complementary sauce

Energy = 620 Kcal. Carb = 85g. Protein = 26.2. Fat = 19.3g.

Good luck with your training (and fuelling) this week!