Gluten-Free Marathon Meal Plan: Wednesday
Breakfast
* 1 cup cooked oatmeal with 1/2 cup berries and 1/2 cup nuts
* 1 slice gluten-free toast with 1 tablespoon peanut butter
* 1 cup of black coffee or tea
Lunch
* 2 cups salad greens with 1/2 cup grilled chicken, 1/2 cup quinoa, 1/2 cup chopped vegetables, and 1/4 cup crumbled feta cheese
* 1 apple with 1 tablespoon almond butter
Dinner
* 4 ounces grilled salmon with 1 cup roasted vegetables and 1/2 cup brown rice
* Side salad: 1 cup mixed greens with 1/4 cup chopped cucumber, 1/4 cup chopped red onion, and 1 tablespoon olive oil and lemon juice
Snacks
* 1 banana
* 1 cup of nonfat yogurt
* 1 small bag of trail mix
Hydration
* Drink plenty of water throughout the day, especially before, during, and after your run.
Tips
* Make sure to eat plenty of carbohydrates to fuel your run.
* Choose lean protein sources to help you recover.
* Include plenty of fruits and vegetables for vitamins, minerals, and antioxidants.
* Avoid sugary drinks and processed foods.
* Stay hydrated by drinking plenty of water.
Additional Notes
* This meal plan is a general guideline and may need to be adjusted based on your individual needs.
* Be sure to consult with a registered dietitian or other qualified healthcare professional before making any major changes to your diet.
* It is important to listen to your body and eat when you are hungry, but avoid overeating.
* Get plenty of rest and sleep to help your body recover from your run.