As a runner, your nutrition plays a crucial role in your training and performance. Proper fueling can help you achieve your goals and reach your full potential. With a half marathon coming up, it’s important to focus on meal planning and prepping to ensure that you’re giving your body the nutrients it needs to perform at its best.

Here’s a sample meal plan for runners to help you get started:

Breakfast

• Oatmeal with banana, almond butter, and chia seeds
• Greek yogurt with mixed berries and granola
• Whole grain toast with avocado, scrambled eggs, and spinach

Snack

• Apple slices with peanut butter
• Hummus with veggies (carrots, cucumber, bell peppers)
• Trail mix with nuts, seeds, and dried fruit

Lunch

• Grilled chicken or tofu salad with mixed greens, veggies, and quinoa
• Whole grain wrap with turkey, avocado, tomato, and lettuce
• Lentil soup with whole grain bread

Snack

• Hard boiled eggs with whole grain crackers
• Fresh fruit smoothie with Greek yogurt and almond milk
• Rice cakes with almond butter and banana slices

Dinner

• Grilled salmon or tempeh with roasted sweet potatoes and asparagus
• Turkey chili with mixed beans and quinoa
• Whole grain pasta with tomato sauce, veggies, and chicken or tofu

Dessert

• Dark chocolate with mixed berries
• Frozen Greek yogurt with fruit and nuts
• Banana “ice cream” with almond butter and cacao nibs

Now that you have an idea of what to eat, it’s time to think about prepping your meals. Here are some tips to help you stay on track:

Plan ahead

Take some time each week to plan out your meals and snacks. This will help you stay organized and make sure you have the right foods on hand.

Prep in advance

Batch cook your meals and snacks over the weekend, so you have healthy options readily available throughout the week. Cook up a big pot of chili, roast some vegetables, or boil a dozen eggs for a quick and easy protein source.

Pack your meals

If you’re on the go, pack your meals and snacks in a cooler or insulated bag. This will help you stay on track even when you’re out and about.

Stay hydrated

Make sure to drink plenty of water throughout the day to stay hydrated. You can also add in electrolyte-rich drinks or tablets to help replenish any fluids and nutrients lost during exercise.

Listen to your body

Remember that everyone’s nutritional needs are different. Listen to your body and make adjustments to your meal plan as needed.

By focusing on meal planning and prepping, you can ensure that you’re giving your body the fuel it needs to perform at its best during your half marathon. Start planning and prepping today, and get ready to crush your race goals!

Please note that before making any significant changes to your diet or exercise routine, it is important to consult with your healthcare provider to ensure that these changes are safe and appropriate for your individual needs and health status.