🍌 Nutrition Tips
Fuel like a champion, even if you're new to the kitchen
💧 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. 🚰
sip don't glug🍝 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. 🍚
#carbload🥚 Protein Intake
Protein helps repair muscles. Include eggs, Greek yogurt, beans, or chicken in your daily meals. 🍗
rebuild & grow🍌 Simple Snacks
Keep easy snacks handy: bananas, peanut butter on toast, or trail mix. Perfect for pre-run energy or during long training runs. 🥜
grab & go☀️ 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. ⏰
early fuel🍳 Easy Recipes for Beginners
No stress, just tasty fuel — most take under 5 minutes
🌙 Overnight Oats
🍌 ½ cup oats · ½ cup milk/yogurt · 1 banana · honey — Mix in a jar, cover, fridge overnight. Eat cold or warm.
no cooking🥜🍌 Peanut Butter Banana Toast
🍞 2 slices bread · 2 tbsp peanut butter · 1 banana — Toast, spread, slice banana on top. Ready in 3 min.
classic🍓 Simple Smoothie
🍌 1 banana · ½ cup berries · ½ cup milk/yogurt · 1 tbsp oats — Blend until smooth. Drink immediately.
blitz & sip🥜🍫 Trail Mix Snack
¼ cup nuts · ¼ cup dried fruit · 1 tbsp dark choc chips — Mix and store. Perfect energy boost.
pocket fuel🥑🍳 Egg & Avocado Toast
1 slice bread · 1 egg · ¼ avocado · salt & pepper — Toast, fry egg, mash avocado on toast, top with egg.
power breakfast🇬🇷🍯 Greek Yogurt & Fruit Bowl
½ cup Greek yogurt · ½ cup chopped fruit · 1 tsp honey — Layer and drizzle. Simple & protein-rich.
creamy🍳☕ Microwave Scrambled Eggs
2 eggs · 2 tbsp milk · salt & pepper — Beat in a mug. Microwave 1 min, stir, then 30–60 sec.
mug magic🍝 Simple Pasta with Olive Oil
½ cup pasta · 1 tsp olive oil · pinch salt — Boil, drain, mix with oil. Add cheese/herbs if you like.
carbs on carbs🌿 Energy Yogurt Parfait
½ cup yogurt · 2 tbsp granola · ¼ cup berries — Layer in a glass. Eat immediately or cover for later.
crunchy🥞 Banana Oat Pancakes
1 banana · 1 egg · 2 tbsp oats — Mash, mix, cook on non-stick pan 2–3 min each side.
3 ingredients🌙✨ Overnight Chia Pudding
3 tbsp chia seeds · ½ cup milk · 1 tsp honey · fruit — Mix in jar, refrigerate overnight. Top with fruit.
chia magic🌯 Quick Veggie Wrap
1 tortilla · 2 tbsp hummus · salad leaves · cucumber — Spread, add veggies, roll, slice. Instant lunch.
no cooking🍠 Microwave Sweet Potato
1 sweet potato · pinch salt — Pierce with fork. Microwave 5–8 min until soft. Slice & season.
5 minute spud🍚 Simple Rice & Beans
½ cup cooked rice · ½ cup beans · salt · olive oil — Warm, mix, serve. Complete protein.
lazy bowl🍎🥜 Apple & Peanut Butter
1 apple · 2 tbsp peanut/almond butter — Slice apple, spread with nut butter. Crunchy & satisfying.
snack attack🍅🧀 Tomato & Mozzarella Salad
1 tomato · 50g mozzarella · olive oil · salt & pepper — Slice, layer, drizzle. Ready in 2 min.
caprese vibe