YOUR RUN-DAY MENU

for a long run or higher-intensity run session*

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Breakfast: carb-based, such as:

• a toasted bagel with peanut butter and banana

• pancakes with Greek yoghurt and berries

• porridge with honey and banana

Post-run: recover immediately with a recovery shake made with cow’s or oat milk, and then a main meal as soon as possible, including:

• a third of a plate of nutrient-dense wholegrain carbohydrate

• a third of a plate of (smartphone-sized) protein

• a third of a plate of vegetables/salad - aim for a variety of colours to maximise antioxidants