Nutrition plan for heavy training days (two or more training sessions or a long, endurance-based session)
Increase the carbs
Carbohydrate intake is raised on these days, and a serving should be included at all main meals. Snacks can also be used to boost intake to support high training needs. A low-GI breakfast will provide sustained energy during the morning and for a longer run. Higher-GI carbohydrate snacks are useful pre-training. The increased carbohydrate intake means you should aim to limit fat, but a moderate protein intake should be maintained with each meal. Be sure to include an evening snack containing protein, as this is vital to help your body recover from a heavy training day and assist muscle growth overnight, as this is when the majority of adaptation will occur.
Up your fluid intake to compensate for sweat losses during training and stick to tried and tested foods before setting out on a long run. Avoid foods that may cause gastrointestinal issues, such as spices, fatty or very high fibre foods.