While maybe not everyones perfect start to a long weekend, we kicked ours off with an 18km run through the city. To be honest witnessing this city awaken as you run through the streets which are usually hustling and bustling puts that extra kick in your step, or stride I should say. This was a special morning in Sydney however, as the city prepared to honour those of the ANZAC. A brilliant morning to be out, despite the rain.

While getting the Ks in your legs is fairly key to running and training for a half or full marathon, the strategy isn’t complete without a nutrition plan, and that includes your post training meal. While protein and carbs are the focus I like to also think about quality and nutrient density. Here’s one of my favourite post run specialties.

Runners Recovery Brekkie (1 serve):

• 1/3 cup raw oats (whole or quick oats, I like a mixture of both)
• 1/2 cup skim milk
• 1/2-1 cup natural low fat yoghurt (flavoured yoghurt is fine also, which ever you prefer)
• 1 1/2 cups of chopped fruit (this time I chose pear, plum, banana and raspberries)
• 15 almonds (raw or dry roasted)

Nutritional Profile (per serve):

• Energy – 1835kJ
• Protein – 21.6g
• Fat – 13.5g
• Saturated Fat – 1.6g
• Carbs – 52.3g
• Sugars – 32.3
• Fibre – 10.3g
• Sodium – 173mg