Whether you’re looking to build muscle quickly, tone up through a cut, or simply maintain your gains, this guide will provide you with all the information you need. No more guesswork — just clear, actionable advice you can easily incorporate into your lifestyle. Let’s get into it.
Bulking is a tried and tested approach to gaining muscle mass. The goal is to get bigger, and this is done through heavy lifting and eating calorie-dense foods. Here’s a quick run-through on how to get your bulk right.
Bulking doesn’t just mean lifting heavier weights — you’ll need to adopt a muscle-building diet and be in a caloric surplus to really pack on the muscle. When you eat at a caloric surplus your body goes into an . This is a growth phase where new tissue such as muscle and bone is built up (hence the increase in “bulk”).
We recommend increasing your daily intake by a surplus of 250-500 calories over a prolonged period. This will help you steadily increase your muscle mass without feeling sluggish or stuffed 24/7.
Not all muscle gain diets look the same — for example, there’s the controversial , which has a “nothing is off limits” approach to building muscle. While this approach will ensure you’re eating in that all-important surplus, it can promote unwanted fat gain, make you feel sluggish, and even increase your cholesterol and blood sugar levels.
We recommend a more balanced approach. You’ll want to prioritise complex carbs (like brown rice or quinoa), as when you’re bulking your body needs the glycogen produced by high-carb consumption to power heavy lifts. have shown that the insulin spike associated with high carb intake can also promote muscle growth, so carbs should act as the foundation of your bulking diet. Top it off with lean protein, like eggs, chicken and tofu, and healthy fats (like fatty fish and avocado). Try to incorporate around 1.3-1.8g of protein per kg of your body weight to boost your gains further.
Sounds like a faff? Check out our specialised meal plan for muscle gain, nutritionist-designed to optimise your gains.
Of course, another fundamental part of your bulk is lifting heavy. Aim for a moderate rep range of 8-12 reps per set to build strength and size. It’s best to focus your workouts around like squats and bench presses — from there, you can add isolation exercises to target specific muscle groups. Remember, strength training is about progress, not perfection. Focus on steady, consistent progress over time and you’ll see the results.
Once you’ve finished your bulk and built up your muscle mass, you might be interested in cutting. This is essentially when you “shed” the fat you’ve gained alongside the muscle during your bulk, and are left with a lean, defined physique. Here’s how to achieve a safe and effective cut:
Just as bulking requires a calorie surplus, cutting requires a calorie deficit. Consistently eating in this deficit will trigger a “”. This is when your body doesn't receive enough energy from food, so it starts using stored fat as fuel. While this might sound intense, it's a normal part of the weight loss process. As long as you approach it sensibly, you can manage it effectively.
For an effective and maintainable cut, we recommend cutting your calorie intake by around 500 calories below maintenance. This can of course be adjusted if it feels unmanageable. Equally, you can achieve your deficit by upping your exercise instead. Ultimately, cutting (and bulking) simply comes down to calories in vs calories out — as long as more is coming out of the tank than going in, you’re achieving a cut.
One way to maintain this calorie deficit is by changing your diet. It can be tempting to opt for a quick-fix diet to shed weight quickly, but they tend to lack longevity and can lead to binges. It’s best to stick to clean, nutrient-rich whole foods that will make you feel good and gradually cut calories. Good things come to those who wait.
Protein will be the building block for your cutting diet. It boosts your metabolism and keeps you satiated for longer. We recommend around 1.8g of protein per kg of body weight during the cutting phase. Carbs will give you the energy you need for high-intensity workouts that aid fat loss, while healthy fats will support your hormone production and nutrient absorption.
We have a nutritionist-approvedĚýlow-calorie menu specifically designed to aid weight loss in a manageable, sustainable way. For example, our Buffalo Chicken with Brown Rice & a Mixed Bean Kale Salad contains 52 grams of protein and is only 526 calories. It’s balanced, delicious, and packed with the good stuff that will make you feel your best even when you’re cutting.
When you’re cutting, a great way to keep that all-important calorie in/out ratio in check is by doing high-intensity workouts. Create a training routine that keeps your heart rate up and reduces rest time. Cardio (like running and cycling) is a classic, but are another foolproof approach that can be easily incorporated around your schedule.Ěý
In the context of cutting, doesn’t mean being tidy. Every day, you’ll expend over a thousand calories from simply living your life. NEAT refers to the extra calories burned from being a little bit more active day-to-day, such as walking to the shops, doing a big clean, or even fidgeting! Increasing your NEAT can be a handy tool during your cut — every little helps.
Yes, you can gain muscle while cutting, but it's a delicate balance. This process is often referred to as body recomposition and requires a strategic approach. Here are some tips to help you maintain muscle while cutting:
Protein is essential for muscle repair and growth. Aim for a protein intake of around 1.6-2.2 grams per kilogram of body weight per day.ĚýĚýĚý
Strength training is crucial for preserving muscle mass. Focus on compound exercises that work multiple muscle groups, such as squats, lunges, push-ups, and rows.ĚýĚýĚý
Don't cut calories too drastically. A moderate deficit of 250-500 calories per day is generally recommended.
Sleep is essential for muscle recovery and growth. Aim for 7-9 hours of quality sleep per night.ĚýĚýĚý
Stress can interfere with muscle growth and recovery. Practice stress-management techniques such as yoga, meditation, or deep breathing.
So, you’ve bulked through winter and cut during spring — now what? Well, if you’re happy with your physique just as it is, you might be interested in maintenance. Weight maintenance is simply maintaining your current body weight and muscle mass.
Once you finish your bulk and cut cycle, your base calorie maintenance level might be a little different from what it was pre-bulk. Talk to a nutritionist and find out your new calorie maintenance level (the amount of calories you burn by simply being alive). That’s the base amount of calories you can eat each day without gaining or losing any weight (not accounting for any exercise).
If you’re looking to maintain your current weight, you’ll want to find a balanced harmony in your diet between eating clean and feeling full. The best way to do this is by maintaining a balanced equilibrium of protein, carbohydrates and healthy fats.Ěý
Another crucial part of maintenance is listening to your body — if you’ve done a tough workout one day and are feeling especially hungry, feel free to replenish yourself until you feel full. You’re not in the cutting phase anymore!
Remember, the key to a successful cutting or bulking phase is finding a balance that works for you. Don't stress too much over the perfect diet or workout routine. The most important thing is to enjoy the process and make it sustainable.
And let's be honest, all the meal prepping involved in bulking and cutting can be a bit of a faff. That's why we're here at şÚÁϸŁŔűÍř. Our macro-balanced meal prep plans take the hassle out of healthy eating, so you can focus on what matters: crushing your goals.
Ready to fuel your journey? Check out our meal prep menu today and let us take care of the rest.
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]]>Whether you're a rookie learning the ropes or a veteran commanding the field, understanding what to eat before a game can elevate your performance and keep you sharp.
So, what do top footballers actually eat before a match, and what should they be fueling up with? Let’s break it down, meal by meal, from breakfast all the way to the first whistle, assuming you’ve got a 3pm kick-off.
Kickstart your game day with a balanced breakfast that fuels your body. Include:
Carbohydrates: Oats or whole-grain toast for steady energy.
Protein: Eggs, Greek yoghurt, lean turkey, or a plant-based option like tempeh.
Healthy fats: A small portion of avocado, almond butter, or chia seeds.
Fruit: Fresh fruit like bananas, berries, or oranges.
Example meal: Whole-grain toast with peanut butter, scrambled eggs, half an avocado, a banana, and a handful of spinach (either mixed into the eggs or eaten as a side).
This is your main pre-game meal, and it should include:
Carbohydrates: Whole grains, pasta, rice, potatoes, or quinoa for sustained energy.
Protein: Lean meats, chicken, fish, eggs, or plant-based options like tofu.
Healthy fats: Avocado, nuts, seeds, or olive oil (use sparingly).
Vegetables: Non-starchy vegetables like spinach, carrots, or broccoli for added nutrients.
Example meal: Grilled chicken breast, brown rice or quinoa, mixed vegetables, and a light drizzle of olive oil. Our Salt and Pepper Panko Chicken is a solid option, packed with all the good stuff you need to perform at your best. It’s just one of the meals for footballers we’ve created at Fuel Hub to keep you focused and ready to crush it on the pitch.
Closer to the game, focus on easily digestible carbohydrates and avoid heavy proteins or fats that can slow digestion.
Snack ideas: A banana with peanut butter, Greek yoghurt with a drizzle of honey, a small bowl of oatmeal, or rice cakes with a little jam. şÚÁϸŁŔűÍř's Chocolate and Hazelnut Overnight Oats are an ideal light snack — packed with energy-boosting carbs and muscle-supporting protein.
If you need a final energy push, opt for something high in simple carbs.
Quick energy options: A sports drink, a piece of fruit like an apple or orange, a granola bar, or energy chews or gels. Fuel Hub's Banana Bread is a good pre-game energy boost. Packed with natural carbs and fibre, it gives you clean, sustained energy without the crash.
Staying hydrated during the game is just as important as powering up beforehand. As you sweat, you lose fluids and electrolytes, leading to cramps, fatigue, and slower reactions if you don’t replace them. Here’s how to stay on top of it:
Sip, don’t chug: Take small, regular sips of water during breaks to keep yourself hydrated without overdoing it.
Electrolytes matter: Sports drinks or electrolyte tablets are great for replacing what you lose in sweat, especially on hot days or during intense matches.
Be proactive: Don’t wait until you’re thirsty — that’s a sign you’re already a bit dehydrated. Keep drinking throughout the game to stay ahead.
Hearty hot dogs, pie and mash dripping with gravy, and burgers — stacked higher than England’s World Cup dreams — are match-day favourites, usually washed down with a refreshing pint of IPA. Sadly, these indulgences are strictly for the stadium fans.
As a footballer, it's crucial to avoid foods that can weigh you down or interfere with your performance. Greasy foods like burgers, fried chicken, and chips may taste great, but they’ll leave you feeling sluggish and bloated. Heavy carbs such as pastries, pizza, and white bread give a quick boost, but lead to a crash later, leaving you drained. Dairy, like cheese and creamy foods, can cause bloating or cramps — not ideal during a match. Spicy meals, like hot wings or curries, can trigger heartburn or an upset stomach, distracting you when you need to focus. Lastly, sugary snacks and drinks cause a quick sugar high, but leave you feeling exhausted and unfocused afterward.
From what to eat in the morning before a football match to hydration before kick-off, we've covered everything you need to ensure you're primed for peak performance. Remember, every bite (and sip) counts.
And when it comes to nourishing your body, we've made it easier than ever. Ditch the stress of pre-game prep and the post-match slump. şÚÁϸŁŔűÍř brings you fresh, nutritionist-designed meal plans for footballers. Packed with all the right nutrients and coach-approved ingredients, our meals are quick, convenient, and tasty. Get ready for your next game — order now and fuel your best performance.
]]>But we get it. After a gruelling session, it’s all too tempting to reward yourself with a takeaway, a ready meal, or a quick grab-and-go supermarket haul for convenience. But if you really want your hard work to pay off, it’s time to start eating smart.
Don’t worry — we’ve got you covered. We’ll show you what should be in your fridge to help you drop weight, build muscle, and make all that gym time worth it. And to make things even easier, we’re sharing some simple gym meal ideas inspired by our high-protein meal boxes, so you can fuel up without the hassle.
Packed with lean protein, chicken breast is a staple for muscle growth. It’s low in fat and loaded with amino acids essential for repairing and building muscle tissue. Simply grill or bake it, and pair it with veggies and rice for a classic post-workout meal.
Eggs are a great source of high-quality protein and healthy fats. They’re also packed with vitamins and minerals that support overall health and energy levels. Make an omelette or add boiled eggs to your salads or sandwiches for a quick protein boost throughout the day.
Salmon is loaded with protein and healthy omega-3 fats, which help with muscle repair and reduce inflammation after a tough workout. Bake it with a little lemon and herbs, or add it to your salad for a nutrient-packed meal.
Almonds are full of healthy fats, protein, and fiber, making them great for muscle recovery and keeping you full. Grab a handful as a snack between meals or toss them into your morning smoothie for a little crunch and extra nutrition.
After a solid workout, your body needs the right fuel to recover, rebuild, and feel energised again. Here are three tasty, high-protein gym dinner ideas — each one is packed with the nutrients you need to keep your muscles happy and your taste buds satisfied.
Check out our full range ofĚýmeal plans for fitness training and find your next post-gym favourite.
424 calories | 37g protein | Serves 2
Chicken lovers, rejoice! Packed with protein, healthy carbs, and fibre, this meal is perfect for post-workout recovery. Follow the instructions or have it delivered fresh and ready.
2 boneless, skinless chicken breasts
1 tsp dried sage (or a few fresh sage leaves, chopped)
1 tbsp olive oil
2 medium sweet potatoes, peeled and diced
1/2 tsp ground cinnamon
200g tenderstem broccoli
240ml chicken stock
Salt and pepper, to taste
Preheat your oven to 180°C.
Rub the chicken breasts with olive oil and sprinkle with dried sage, salt, and pepper.
Heat a non-stick pan over medium-high heat and sear the chicken for about 2-3 minutes per side until golden brown. Then transfer the chicken to the oven and bake for 15-20 minutes, or until cooked through (internal temperature should reach 75°C).
While the chicken is cooking, bring a large pot of water to the boil. Add the diced sweet potatoes and cook for 10-12 minutes, or until tender when pierced with a fork.
Drain the sweet potatoes, then return them to the pot. Sprinkle in the cinnamon and mash them until smooth. Add a little butter or olive oil if desired for extra richness. Season with salt and pepper to taste.
In the same pot you used for the sweet potatoes, bring water to the boil again. Add the tenderstem broccoli and cook for 3-4 minutes until bright green and tender. Drain and set aside.
In a small saucepan, heat the chicken stock over medium heat. Once it’s simmering, stir in the butter, if using, and whisk until the broth thickens slightly, about 2-3 minutes. Season with salt and pepper to taste.
Plate the mashed cinnamon sweet potatoes, tenderstem broccoli, and cooked chicken. Drizzle the gravy over the chicken and serve.
450 calories | 38g protein | Serves 2
​​Craving something on the richer side? Try our hoisin beef noodles. Packed with protein, carbs, and fibre, it’s the perfect post-workout meal. It’s quick to make and full of flavour, or you can skip the cooking and leave the meal prep to us.
250g lean beef (such as sirloin or stir-fry beef)
2 tbsp hoisin sauce
1 tbsp soy sauce
1 tsp sesame oil
1 garlic clove, minced
1 small onion, thinly sliced
1 medium carrot, julienned (cut into thin strips)
150g egg noodles (or any noodles of your choice)
1 tbsp vegetable oil (for stir-frying)
1/2 tsp crushed red pepper flakes (optional, for heat)
2 spring onions (scallions), sliced
1 tbsp sesame seeds (optional, for garnish)
Fresh coriander (optional, for garnish)
Slice the beef thinly against the grain. If using a steak, you can freeze it for 30 minutes before slicing to make it easier to cut into thin strips.
In a bowl, combine the hoisin sauce, soy sauce, sesame oil, and garlic. Add the sliced beef to the marinade and mix well. Let it sit for 10-15 minutes to absorb the flavours.
While the beef is marinating, cook the egg noodles according to the package instructions. Once cooked, drain and set aside.
Heat the vegetable oil in a large wok or non-stick frying pan over medium-high heat. Add the sliced onion, julienned carrot, and crushed red pepper flakes (if using). Stir-fry for 3-4 minutes until the vegetables are softened but still crisp.
Push the vegetables to one side of the pan. Add the marinated beef to the pan and cook for 2-3 minutes, stirring occasionally, until the beef is browned and cooked through. Add the cooked noodles to the pan with the beef and vegetables. Toss everything together to combine, ensuring the noodles are coated with the sauce.
Remove the pan from the heat and serve the noodles in bowls. Garnish with sliced spring onions, sesame seeds, and fresh coriander.
560 calories | 40g protein | Serves 2
This salmon pesto pasta is packed with protein, healthy fats, and carbs, making it perfect for a post-workout refuel or a satisfying dinner.
Ingredients:
2 salmon fillets (about 150g each)
200g pasta (penne or spaghetti)
2 tbsp pesto (store-bought or homemade)
1 tbsp olive oil
1 garlic clove, minced
1/2 tbsp lemon juice (optional)
1 tbsp grated Parmesan cheese (optional, for garnish)
Salt and pepper, to taste
Fresh basil (optional, for garnish)
Method:
Bring a large pot of salted water to the boil. Add the pasta and cook according to the package instructions, usually about 10 minutes, or until al dente. Once cooked, drain and set aside, reserving a small amount of pasta water.Ěý
While the pasta cooks, heat the olive oil in a non-stick pan over medium-high heat.
Season the salmon fillets with salt and pepper on both sides. Place them skin-side down in the pan and cook for 4-5 minutes on each side, or until cooked through and easily flaked with a fork.
Once cooked, remove the salmon from the pan and set aside.
In the same pan, add the minced garlic and cook for about 30 seconds until fragrant.
Add the pesto to the pan and stir to warm it through. If the pesto is too thick, add a small splash of the reserved pasta water to loosen it.
Flake the salmon into bite-sized pieces and add it to the pan with the pesto sauce. Toss the cooked pasta into the pan and mix until everything is well combined and coated in the pesto.
Divide the pasta into bowls and garnish with a squeeze of lemon juice, Parmesan cheese, and fresh basil.
Getting the right food after a workout is key to helping your body recover, grow, and get stronger. But let’s face it — not everyone has the time or energy to cook healthy meals every day. That’s where şÚÁϸŁŔűÍř comes in.Ěý
Our meal boxes are crafted to fuel your body’s needs for muscle recovery and optimal performance, all without the stress of grocery shopping or meal prep. Delivered fresh and ready to eat in just 3 minutes, simply grab a meal and focus on what matters — your fitness journey. Explore our full fitness training menu here.
]]>Whether you aim to train like a rugby player or follow a professional rugby player diet plan, mastering your meals can be your key to success.
Rugby players demand a lot from their bodies, making it essential to balance macronutrients strategically. Proteins are crucial for muscle repair and growth, carbohydrates provide the energy to power through matches and training, and healthy fats support overall endurance and joint health.Ěý
Micronutrients and hydration are equally important, ensuring players recover efficiently and maintain peak physical condition. The overarching goal of a rugby diet plan? To fuel performance and optimise recovery while tailoring nutrition to the unique demands of match days, training, and rest days.
Let’s break down a typical day in the rugby player's diet plan:
Breakfast: A professional rugby player begins their day with a nutrient-dense breakfast. This meal focuses on complex carbohydrates for sustained energy, lean protein for muscle maintenance, and healthy fats. An example would be our vanilla overnight oats breakfast with date toffee and bananas. This combination provides slow-releasing energy from the oats while bananas can ease muscle cramps due to training.
Mid-Morning Snack: Between meals, snacks play a vital role in maintaining energy levels. Greek yoghurt with a handful of mixed nuts or a protein smoothie with banana and spinach can help fuel mid-morning training sessions without weighing players down.
Lunch: Lunch is a critical meal for rugby players, especially on training days. A balanced plate might include grilled chicken or salmon, quinoa or sweet potato, and a variety of steamed vegetables. For example, try our teriyaki salmon meal with jasmine rice and stir-fried vegetables. Adding a drizzle of olive oil or avocado provides healthy fats, which aid in reducing inflammation and boosting endurance.
Afternoon Snack: To prepare for afternoon training or support recovery post-session, snacks like rice cakes with peanut butter and sliced banana or a recovery shake with whey protein, spinach, and berries are common choices. These options replenish glycogen stores and deliver essential nutrients to tired muscles.
Dinner: Dinner prioritises protein for muscle repair and complex carbohydrates for glycogen restoration. Grilled turkey, chicken, or lean beef with whole-grain pasta, roasted vegetables, and a side salad is a rugby player’s recovery dream meal. For instance, check out our Italian chicken pasta meal with broccoli and parmesan. The addition of anti-inflammatory foods, such as turmeric or omega-3-rich salmon, further supports recovery.
Evening Snack: Before bed, a light snack like cottage cheese with pineapple or a small serving of casein protein ensures a steady release of amino acids during sleep. This final meal supports muscle repair and keeps players energised for the next day.
A professional rugby player’s diet plan isn’t static — it evolves based on individual goals, such as muscle gain, fat loss, or match-day preparation.Ěý
If your goal is to gain muscle, for instance, emphasise calorie-dense foods like nut butters, whole grains, and lean meats, with a focus on these foods for resistance training days. For losing fat, be sure to incorporate plenty of vegetables, lean proteins, and healthy fats while moderating carbohydrate intake to align with lighter training loads.
If your role on the team influences your nutrition, tailoring your diet to suit positional demands will be key:
Wingers and backs — who need to be lean, quick, and agile for fast sprints and evasive running — should focus on lean proteins, plenty of vegetables, and controlled carbohydrate intake to stay light on their feet.Ěý
For forwards, particularly props and locks, the priority is maintaining size and strength for scrums and heavy tackling. Calorie-dense foods like red meat, whole grains, and healthy fats are essential to support muscle mass and overall power.Ěý
Players aiming for endurance — such as half-backs — will benefit more from balanced meals rich in carbs and proteins to sustain energy over prolonged play.
If you’re planning to fuel up in preparation for a match day, carb loading begins 24-48 hours before a game. A dinner of whole-grain pasta and chicken, paired with a pre-match breakfast of porridge and fruit, will help to ensure optimal glycogen stores. Mid-game, opt for quick sources of energy like sports drinks or energy gels to keep you sharp.
Playing this sport professionally calls for a rugby meal plan that means business. For those looking to train like a pro rugby player, here’s a simplified sample 7-day meal plan:
Day 1 (Heavy Training): Protein pancakes for breakfast, chicken and rice for lunch, salmon and quinoa for dinner.
Day 2 (Light Training): Smoothie bowls for breakfast, tuna salad for lunch, steak with vegetables for dinner.
Day 3 (Recovery): Egg-white omelette for breakfast, lentil soup for lunch, baked cod with roasted vegetables for dinner.
Day 4 (Match Day): Oatmeal and banana for breakfast, pasta and lean meat for lunch, post-match recovery shake, and light evening meal – such as our hunter’s BBQ chicken meal.
Day 5 (Post-Match): Hydrating smoothie with protein for breakfast, balanced macro-meal for lunch, and anti-inflammatory-rich dinner.
Day 6 (Moderate Training): Scrambled eggs and toast for breakfast, turkey wrap for lunch, beef stir-fry for dinner.
Day 7 (Rest Day): Yoghurt and granola for breakfast, avocado toast for lunch, and grilled vegetables with lean meat for dinner.
If you’re playing rugby, the right nutrition isn’t optional — it’s a game-changer. The professional rugby player diet plan focuses on nutrient timing, balance, and tailoring to individual needs. Whether it’s a 7-day meal plan for rugby players or a match-day strategy, the emphasis is always on fueling performance and supporting recovery. Here at şÚÁϸŁŔűÍř, we take your goals — sport- and diet-wise — seriously. Eat like a pro with ourĚýnutritious ready meals, and you’ll not only dominate the pitch but also feel unstoppable off it.
]]>Marathon training is a journey that starts well before race day. To fuel your body for peak performance, create a personalised nutrition plan that aligns with your training intensity. This should focus on gradually increasing carbohydrate and protein intake to support energy levels and muscle repair.
During this time, you can also experiment with different pre-run meals, on-course fuels, and post-run recovery strategies to discover what works best for you. Pay attention to your body's signals and adjust your plan accordingly.
Our customised meal plans for runners are designed specifically to meet your nutritional needs throughout your marathon training.
In the days leading up to your race, it’s important to focus on getting in plenty of hearty, carbohydrate-dense meals. To go the distance and perform at its best, your body needs a steady supply of fuel. For runners, that fuel is carbohydrates. Your body breaks carbs down into glucose, which is stored in your liver and muscles as glycogen. During a marathon, your body taps into these glycogen reserves to keep you going.
We recommend increasing your carbohydrate intake to around 6 grams per kilogram of body weight in the race run-up. Loaded with 59 grams of carbs and 41 grams of protein, our Beef Ragu with Spinach & Parmesan makes the perfect dinner for that final meal the night before your marathon.
When it comes to your pre-race meal, timing is everything. Aim to eat a light, easily digestible meal 2-3 hours before the race to give your body time to digest. Avoid heavy, fatty, or fibre-rich foods that might upset your stomach. Instead, opt for a balanced meal of carbohydrates, protein, and healthy fats. Our Chocolate Hazelnut Overnight Oats make the perfect race day breakfast, packed with slow-release energy to ensure you avoid hitting that wall. Remember, hydration is key, so drink plenty of water in the hours leading up to the race.
Once the race begins, fueling your body is essential to maintain energy levels and prevent fatigue. Gels, chews, and sports drinks are great options for replenishing carbohydrate stores and electrolytes. For a quick energy boost on the run, consider carrying dates in your running vest. They're a convenient and natural way to boost your energy levels on the go.
Hydration is crucial during your marathon — stay on top of it by sipping regularly, even if you don't feel thirsty. We recommend aiming to consume around 150ml of fluid every 15-20 minutes. Lots of runners use hydration belts or packs to ensure they’re never caught short.
Crossing the finish line doesn’t mean your nutrition journey is over. Proper post-race recovery is crucial for replenishing your energy stores, repairing muscle damage, and preparing your body for future physical activity. Within 30-60 minutes of finishing the race, aim to have a snack that includes plenty of carbohydrates and protein. This will help replenish glycogen stores and aid in muscle repair. Additionally, you should continue sipping water throughout your recovery period to stay hydrated — lots of runners like to have electrolyte-rich drinks post-race to replenish any lost minerals.
While you may not feel hungry immediately after the race, it's important to eat a balanced meal within a few hours to replenish your energy stores. Once again, focus on carbohydrates and protein — we recommend our Fajita Chicken Wrap as a delicious meal packed with 31 grams of protein and 79 grams of carbs.
Smashing your PB on race day takes a combination of training, dedication, and proper nutrition. By following the tips we’ve outlined above you can create a personalised nutrition plan that fuels your body for optimal performance. Don’t fancy the hassle? Take a look at our nutritionist-approved meal plans designed specifically for runners, and fly across the finish line on race day.
]]>This article will guide you through fueling your body for endurance cycling, from pre-ride nutrition to post-ride recovery. Let’s dive in.
Just as a runner requires the right fuel before a race, a cyclist needs to prepare their body for the demands of the road. Pre-ride nutrition is essential for endurance cyclists, ensuring they have the stamina to tackle long distances without experiencing hypoglycemia or digestive discomfort. Let's delve into the key aspects of pre-ride nutrition:
To ensure you start your ride with a full tank of energy, you’ll need to increase the glycogen stored in your muscles and liver. One way to do this is by serving up a hearty portion of slow-burning, high-glycemic carbohydrates the night before your ride. Some good options are quinoa, whole-grain rice or sweet potato. It’s important to incorporate vegetables and lean protein for added nutrients. Our sweet-chilli chicken burrito is a popular choice, loaded with carbs and 31 grams of protein.
On the day of your ride, begin with natural, solid food that provides long-lasting energy — our banoffee protein overnight oats make a great option.
While it can be tempting to carb load just before a long ride, eating a large meal immediately before endurance cycling can lead to nausea. It’s best to aim to finish your last big meal at least two to three hours before your ride — this allows your body to properly digest the food before you hit the road.
Proper hydration is essential before a big ride. Aim to drink 500-750ml of water in the morning before your ride, but try to avoid going overboard — you want to be ready to roll when the race begins!
During your ride, you’ll be exerting a lot of energy and burning a lot of calories. Depending on your speed, you could be burning between 400 and 700 calories per hour of your ride. To maintain your pace and energy levels during your endurance cycle, proper nutrition is crucial. Consider the following:
Rather than working on a “calorie out calorie in” model during your ride, it’s best to focus on ingesting the correct amount of carbohydrates to stay energised. While individual needs vary, a good rule of thumb for rides longer than 90 minutes is to consume 60 grams of carbohydrates per hour. Experimenting with different amounts during training rides will help you determine the right intake for you.
For the first half of your ride, you’ll want to be predominantly fuelled by slow-release forms of carbohydrates that will keep up your glycogen storage levels. Halfway through your ride, switch up your nutrition and opt for faster-digesting forms of carbohydrates. Gels are often a popular choice, but dates are another great natural way to get in those fast-releasing carbs.
Don’t be fooled — your ride might be over, but your nutrition still needs plenty of attention. Proper recovery will help you feel rested and ready to tackle your next adventure.
Once your ride is over, focus on fueling your body for optimal recovery. To minimise muscle soreness and promote recovery, try to consume protein in combination with carbohydrates post-cycle. This powerful duo helps replenish depleted glycogen stores in your body. Our naked chicken burger with chips & chipotle mayo is a great choice, boasting 44 grams of carbs and 53 grams of protein.
Immediately after your ride, load up on carbohydrates once again to replenish those depleted glycogen stores. This rapid replenishment promotes muscle repair and prevents soreness. Then, a few hours later, enjoy a well-balanced, nutrient-dense meal to refuel your body. Consuming a combination of carbohydrates and protein within a few hours of your ride is ideal for your recovery.
Here are some of our top nutrition tips that could make all the difference during your endurance cycle.
Creating your own endurance cycling training plan can be rewarding, but it’s also time-consuming and expensive. Same time and money with Fuel Hub’s specially designed Cycling Meal Plans. Whether you’re a novice or an expert, you can cut out the hassle and spend more time focusing on training with our nutritionist-approved meal plans on your side.
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