Endurance • High-Carb • 2800-3200 kcal
High-Carb Endurance Meal Plan
Built for long runs, rides, and multi-hour sessions. Emphasizes complex carbs, steady protein, and electrolytes to maintain energy and speed recovery.
Carbs: 5-7g/kg
Protein: 1.6-1.8g/kg
Fats: 25-30% kcal
Breakfast
- Green Smoothie Bowl + granola
- Oatmeal with dates, walnuts, and soy milk
- Electrolyte water (500ml)
Lunch
- Quinoa Power Bowl with tahini
- Side: roasted sweet potatoes
- Sparkling water + citrus
Dinner
- Lentil Bolognese over whole-grain pasta
- Side salad with citrus vinaigrette
- Herbal tea + berries
Snacks
- Energy Date Balls (pre or mid-session)
- Rice cakes with almond butter + banana
- Recovery Shake post-session
Hydration
- Electrolytes for sessions >60 mins
- 150-250ml every 15-20 mins during workouts
- Include sodium 300-600mg per hour in heat
Recovery
- Protein + carbs within 30 mins after training
- Evening snack: Chia Pudding
- Sleep 7-9 hours for adaptation
Weekly Structure
Use higher-carb days before/after long sessions. Moderate on easy days.
Long Session Day
- Breakfast: Smoothie bowl + toast
- Mid-session: Dates or gels + electrolytes
- Post: Recovery Shake
- Dinner: Lentil Bolognese with pasta
Easy Day
- Breakfast: Overnight oats
- Lunch: Quinoa Bowl (half portion carbs)
- Snack: Energy Date Ball
- Dinner: Lentil Bolognese over zucchini noodles