One of the key elements of marathon training is not just laying down the distance but the nutritional aspect. They say for every mile you run, you burn about 100 calories. As I climb the ladder in distance one long run could burn 1800-2200 calories. Those calories need to be replenished. Not to mentioned during the week I am still doing my best to incorporate CG, so depending on my mileage and the workout I can be burning 500-700 calories. Not only is it a crucial step in any form of training to ensure you are consuming enough nutrients but that you are eating the right foods – protein, good for you fats and good for you carbs. Here is a sample on how my meal plan looks:
Meal 1: 6:45am-7:00am
Protein Shake (1 cup almond milk, 2 scoops Orgain protein powder)
Breakfast Burrito Bowl (ground turkey, egg whites, Hannah sweet potatoes and 2 tbsp of salsa)
Fruit Salad with cantaloupe, strawberries and grapes
The protein shake I typically have on my drive home from the gym. I pre-make this the night before and tote a little cooler around in the morning. Once I get home and after I’ve showered do I have the second part of my breakfast, the burrito bowl with a side of fruit.
Meal 2: 10:00am-10:30am
Fiji Apple with 2 Tbsp of Peanut Butter and 1oz of Turkey Jerky
Apples and Peanut Butter
Turkey Perky Jerky
Meal 3: 12:30pm-1:00pm
Turkey Burger topped with Guacamole and a side of plantains sautéed in coconut oil.
Meal 4: 4:00pm-4:30pm
Homemade Bento Box with Hummus, Sugar Snap Peas, Almond Nut Crackers and Turkey Pepperoni
Meal 5: 6:30-7:00pm
Pot Roast with baby carrots and sweet potatoes
Orgain Protein Bar S’Mores or Chocolate Chip Cookie Dough
Total for the day:
So how do I keep myself accountable with this daily? I meal prep my whole week every Sunday. It has been a little more challenging to meal prep on Sundays after a super long run, so on those weeks I try to find quick, healthy meals that can be prepped and cooked in less than 20-30 minutes or can be thrown in a crock pot.
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