Hydration

Drink water regularly throughout the day, not just during runs. On race day, sip small amounts often rather than gulping large volumes at once.

Carbohydrate Loading

3 days before the race, increase your intake of carbs like pasta, rice, potatoes, and bread. This gives your muscles the energy they'll need for the long run.

Protein Intake

Protein helps repair muscles. Include eggs, Greek yogurt, beans, or chicken in your daily meals.

Simple Snacks

Keep easy snacks handy: bananas, nut butter on toast, or trail mix. Perfect for pre-run energy or during long training runs.

Race Day Breakfast

A simple breakfast could be porridge with banana, toast with peanut butter, or a smoothie. Eat 2–3 hours before the race to allow digestion.

Overnight Oats

Ingredients: ½ cup oats, ½ cup milk or yogurt, 1 banana, drizzle of honey.

Instructions: Mix in a jar, cover, and leave in fridge overnight. Eat in the morning.

Peanut Butter Banana Toast

Ingredients: 2 slices bread, 2 tbsp peanut butter, 1 banana.

Instructions: Toast bread, spread peanut butter, top with banana slices. Ready in 3 minutes.

Simple Smoothie

Ingredients: 1 banana, ½ cup berries (fresh or frozen), ½ cup milk or yogurt, 1 tbsp oats.

Instructions: Blend all ingredients until smooth. Drink immediately.

Trail Mix Snack

Ingredients: ¼ cup nuts, ¼ cup dried fruit, 1 tbsp dark chocolate chips.

Instructions: Mix together and store in a small container for a quick energy boost.

Egg & Avocado Toast

Ingredients: 1 slice bread, 1 egg, ¼ avocado, pinch of salt and pepper.

Instructions: Toast bread. Fry or boil the egg. Mash avocado on toast, top with egg, and season. Eat immediately.

Greek Yogurt & Fruit Bowl

Ingredients: ½ cup Greek yogurt, ½ cup chopped fruit, 1 tsp honey or maple syrup.

Instructions: Place yogurt in a bowl, top with fruit, drizzle with honey. Serve immediately.

Microwave Scrambled Eggs

Ingredients: 2 eggs, 2 tbsp milk, pinch of salt and pepper.

Instructions: Beat eggs with milk in a microwave-safe mug. Microwave on high for 1 minute, stir, then another 30–60 seconds until cooked.

Simple Pasta with Olive Oil

Ingredients: ½ cup pasta (uncooked), 1 tsp olive oil, pinch of salt.

Instructions: Boil pasta until soft, drain, mix with olive oil and salt. Optional: sprinkle with cheese or herbs.

Energy Yogurt Parfait

Ingredients: ½ cup yogurt, 2 tbsp granola, ¼ cup berries or chopped fruit.

Instructions: Layer yogurt, granola, and fruit in a glass or bowl. Eat immediately or cover for later.

Banana Oat Pancakes

Ingredients: 1 banana, 1 egg, 2 tbsp oats.

Instructions: Mash banana, mix in egg and oats. Cook on a non-stick pan over medium heat for 2–3 minutes each side. Serve warm.

Overnight Chia Pudding

Ingredients: 3 tbsp chia seeds, ½ cup milk or yogurt, 1 tsp honey, ¼ cup fruit (optional).

Instructions: Mix chia seeds, milk, and honey in a jar. Cover and refrigerate overnight. Top with fruit in the morning.

Quick Veggie Wrap

Ingredients: 1 tortilla, 2 tbsp hummus, handful of salad leaves, ¼ sliced cucumber or bell pepper.

Instructions: Spread hummus on tortilla, add veggies, roll up, and slice in half. Ready to eat immediately.

Microwave Sweet Potato

Ingredients: 1 medium sweet potato, pinch of salt.

Instructions: Pierce sweet potato with a fork. Microwave on high for 5–8 minutes until soft. Slice and season with salt or a drizzle of olive oil.

Simple Rice & Beans

Ingredients: ½ cup cooked rice, ½ cup canned beans (rinsed), pinch of salt, drizzle of olive oil.

Instructions: Warm rice and beans in a pan or microwave. Add olive oil and salt, mix, and serve.

Apple & Nut Butter Snack

Ingredients: 1 apple, 2 tbsp almond or peanut butter.

Instructions: Slice apple and spread with nut butter. Enjoy as a quick snack.

Tomato & Mozzarella Salad

Ingredients: 1 tomato, 50g mozzarella, drizzle of olive oil, pinch of salt and pepper.

Instructions: Slice tomato and mozzarella, layer on a plate, drizzle with olive oil, season, and serve.