Marathon week meal plan – Tuesday

Next, check out what to eat and drink while running a marathon and what should I eat when training for a marathon?

Check out the London Marathon’s training and meal plans. Don’t have a spot to run this year? You can still take part with the virtual event London Marathon MyWay – join up for your chance to run 26.2 miles on marathon day, 21 April 2024.

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Below, you’ll find suggestions on what to eat and how much training you should do. For a full 16-week plan, have a look at the London Marathon’s training programme.

Tuesday training:

Rest day – no training

Tuesday nutrition:

Carbohydrate is reduced today, as it’s a rest day. Starting the day with a protein-rich breakfast is a good option to support muscle growth and repair while training volume is lower. Earlier in the week is a great opportunity to boost micronutrient intake, such as magnesium, iron and omega-3 fatty acids, which are crucial for energy production and muscle function.

Breakfast

Breakfast egg wraps

Adding a few tablespoons of oats to these egg wraps gives them a protein boost. We like them filled with mushrooms and tomatoes for a quick, filling and healthy breakfast. They provide iron, folate and fibre, too.

Morning snack

Apricot, honey & pistachio flapjacks

It’s always good to have some healthy snacks on hand so you’re not tempted to reach for processed protein bars. These tasty treats take just five minutes to prepare and can be enjoyed all week.

Lunch

Pasta salad with tuna mayo

Using wholemeal penne means this pasta salad won’t cause your blood sugar levels to spike, and you won’t suffer from the dreaded afternoon crash.

Afternoon snack

Chinese spiced seed mix

Snack on these moreish sunflower and pumpkin nibbles – a healthier choice than crisps and other pre-packaged savoury snacks.

Dinner

Stir-fry chilli beef with sweet potato jackets

Enjoy this energising supper for a post-exercise pick-me-up. It supplies iron, vitamin C and fibre, plus an impressive five of your five-a-day.

Want more running info? Now try:

Find more expert advice and answers to your training questions in our marathon hub
What to eat before a run
What to eat during a run
What to eat after a run
How to stay hydrated on a run

James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness.

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