Pre-Run Fuel

Goal: Easily digestible carbs, light protein, a bit of fat (if tolerated).

• Banana + nut butter potassium, quick energy
• Oats + berries + honey →can be soaked overnight
• Rice cakes + avocado/hummus → gentle, steady energy
• Small smoothie → banana, berries, low-fat yogurt, oats

Post-Run Recovery (within 1 hr)

Goal: Protein for repair + carbs to restore glycogen.

• Greek yogurt + granola + fruit quick, flexible
• Eggs on wholegrain toast →easy, can add herbs
• Chicken/tuna salad wrap → lean protein, portable
• Cottage cheese + pineapple/peach →refreshing, protein-rich

Snacks During the Day

Goal: Maintain energy, support muscles, avoid dips. Nuts + dried fruit balanced mix

Veggie sticks + hummus crunchy, hydrating

Wholegrain crackers + cheese calcium, portable

Boiled eggs simple protein option

Simple Meal Ideas

Stir-fried veg + chicken/tofu + brown rice quick, colourful

Salmon + roasted sweet potato + greens omega-3, anti-inflammatory

Lentil/bean soup hearty, batch-friendly

Quinoa salad + chickpeas, tomatoes, cucumber, olive oil, lemon fresh, protein-packed

Chef Tips for Older Runners

Choose soft textures for easier digestion

Cook in batches (soups, stews, grain salads)

Use herbs/spices instead of excess salt

Stay hydrated, add electrolytes for heat/long runs

Greek Yogurt Power Bowl

Prep: 5 minutes

Ingredients:

1 cup Greek yogurt

½ cup mixed berries (fresh or frozen)

2 tbsp oats

1 tbsp flaxseeds

Drizzle of honey (optional)

Why it works: High in protein, antioxidants (protect the body), and omega-3s; ready in minutes.Quick

Chickpea & Spinach Stir-Fry

Prep: 10 minutes

Ingredients:

1 can chickpeas, drained and rinsed

2 cups fresh spinach

1 clove garlic, minced

1 tsp olive oil

Salt, pepper, paprika to taste

Method:Heat olive oil in a pan, sauté garlic.

Add chickpeas and spices, cook 3–4 mins.

Toss in spinach until wilted.

Why it works: Plant-based protein, fibre, iron, and quick to make.

Salmon & Veggie Foil Pack

Prep: 15–20 minutes

Ingredients:

1 salmon fillet

Mixed vegetables (broccoli, peppers, courgette)

1 tsp olive oil, lemon juice, herbs

Salt and pepper

Method: Place salmon and veg on foil, drizzle with oil and seasoning. Seal and bake at 180°C for 15 mins.

Why it works: Omega-3s for recovery, high-quality protein, minimal cleanup.

Peanut Butter Banana Overnight Oats

Prep: 5 minutes (plus overnight soak)

Ingredients:

½ cup oats

½ cup milk

1 tbsp peanut butter

1 banana, sliced

1 scoop protein powder (optional)

Method: Combine all ingredients in a jar.

Refrigerate overnight.

Why it works: Balanced carbs and protein, great for pre-run fuel.

Post-run meal priorities:

simple, protein-rich, satisfying

Option 1: Scrambled eggs + spinach + smoked salmon on wholegrain toast

· Protein →muscle recovery

· Healthy fats →anti-inflammatory benefits

· Carbs →energy replenishment

Option 2 (quick choice): Greek yogurt + berries + oats + nut butter

Overall key: balanced, easy-to-prepare meals for fast refuelling

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