Following on from my last to articles with weight loss and nutrition for performance, this article will give examples for a day’s nutrition based around the kind of training you may be doing.

An overview of this

Day Type	Pre-Training	During	Post-Training (Breakfast or Dinner)	Key Focus
Hard AM	30–50 g CHO	40–90 g CHO/h	High carb + protein breakfast	Glycogen & recovery
Aerobic AM	Minimal or low CHO	0–40 g CHO/h	Moderate carb + high protein breakfast	Fat adaptation
Hard PM	Steady carbs all day	40–90 g CHO/h	Protein + carb dinner	Maintain performance
Aerobic PM	Normal day food	Optional carbs	Protein-focused dinner	Recovery overnight
Double	Light pre-AM carb	Varies	Refeed between sessions	Total daily intake
Long Bike	Big carb breakfast	60–90 g CHO/h	High carb lunch	Glycogen restoration
Long Run	Light carb pre	30–60 g CHO/h	Moderate carb breakfast	Gut tolerance & recovery

Let’s dive a little deeper into each day.

Hard Training Session in the Morning (Before Work)

Example: Bike intervals, threshold swim, or track session before breakfast.

Pre-Session (30–60 min before)

• Goal: High carb availability for intensity, low fat/fibre for digestion.
• Options:
  • 1 banana + 1 gel (≈45–50 g carbs)
  • 2 slices white toast + honey
  • Small bottle of sports drink (30–40 g carbs)

During:

• 30–90 min hard: 40–60 g carbs/hour (sports drink or gels).
• 90 min: 60–90 g carbs/hour (mix of glucose/fructose sources).

Post-Session (breakfast within 30 min):

• Oats or rice flakes with protein powder + berries
• 2 poached eggs + toast + fruit
• 600–800 ml electrolyte drink

Lunch:

• Chicken or salmon poke bowl with rice/quinoa + veggies
• Add olive oil or avocado for healthy fats

Snack:

• Greek yogurt + banana or smoothie (30–40 g carbs + 20 g protein)

Dinner:

• Balanced recovery meal: lean protein + complex carb + salad
  • E.g. stir-fry chicken, rice noodles, mixed veg, soy sauce

Aerobic Training Session in the Morning (Before Work)

Example: 60–90 min Zone 2 ride or easy run.

Pre-Session:

• Low–moderate carb availability:
  • Black coffee or small banana (optional).
  • Skip carbs completely if goal is fat-adaptation (train-low).

During:

• Water or electrolyte drink; small carb intake if >90 min (20–40 g CHO/h).

Post-Session Breakfast:

• Higher protein, moderate carbs:
  • Omelette + toast + fruit, or
  • Protein shake + oats + nuts.

Lunch & Dinner:

• Normal balanced meals; add carbs if another session planned later.

Hard Training Session After Work

Example: Evening tempo run or VO₂ bike session.

Breakfast:

• Normal: oats + berries + protein
  Lunch:
• Rice bowl, wrap, or sandwich (60–90 g carbs + 30 g protein).
  Snack (2–3 h pre-session):
• Banana + yogurt or small oats bar.
  Pre-Session (30 min):
• 1 gel or sports drink (~25–40 g carbs).
  During:
• 40–90 g CHO/h as needed.
  Dinner/Post:
• Fast-digesting recovery meal (protein + carbs):
  • Stir-fried rice with egg and chicken, or
  • Smoothie + toast if late.

Aerobic Session After Work

Example: 60–90 min Zone 2 run or swim.

Breakfast/Lunch:

• Normal balanced intake — aim for steady blood sugar.
  Pre-Session Snack:
• Small carb + protein option (banana + yogurt or oats bar).
  During:
• Water/electrolyte (carbs optional).
  Dinner/Post:
• Protein-rich meal (helps overnight recovery):
  • Salmon + potatoes + veg, or
  • Lean beef + rice + salad.

Double Session Day (Morning + Afternoon)

Example: Swim AM + run PM, or bike AM + gym PM.

Pre-AM Session:

• Small carb source (banana or gel).
  During:
• Carb as needed for session type.
  Breakfast (post-session):
• Rebuild glycogen quickly: oats or cereal + protein powder.
  Lunch:
• Higher carb meal: rice bowl, pasta, or wraps.
  Pre-PM Session:
• 1 small snack (banana + electrolyte drink).
  Post-PM Session (Dinner):
• Protein + carbs + veg.
• If early bedtime, add a casein-based protein snack (yogurt or shake) before sleep to aid overnight recovery.

No-Work Day: Long Bike Ride in the Morning

Example: 3–5 hr endurance ride.

Pre-Ride:

• Larger breakfast (2–3 h before):
  • Oats + banana + honey + protein powder (≈100 g CHO).
    During Ride:
• 60–90 g CHO/h (mixture of gels, chews, and sports drink).
  Post-Ride:
• Immediate: Recovery shake (40 g CHO + 25 g protein).
• Lunch: Big carb-focused meal (rice bowl, pasta, potatoes).
• Dinner: Moderate carbs + quality protein.
• Optional treat later in the day (don’t restrict too much — recovery day).

No-Work Day: Long Run in the Morning

Example: 90 min – 2 hr Zone 2 run.

Pre-Run:

• 1–2 h before: light carb meal (1–2 slices toast + honey or banana).
  During:
• 30–60 g CHO/h (gels or drink).
  Post-Run Breakfast:
• Oats with whey protein + berries + electrolytes.
  Lunch:
• Protein + carbs + veg (e.g., chicken wrap or rice bowl).
  Dinner:
• Slightly higher fat meal; carbs moderate.
• Optional: dessert or carb-top-up if you have a hard session the next day.