Getting Your Nutrition Right After a Race Speeds Recovery and Helps Avoid Injury
If you are investing months into physically training your body, you need to also invest time into understanding how to nourish and fuel your body to ensure a speedy recovery
Runners spend so much time getting their training right!
Proper nutrition after a race will help you build your immune system, reduce inflammation and help you recover faster.
The recovery meal plans have been designed to include a high level of foods to assist in reducing inflammation - such as ginger, turmeric, omega 3, legumes and beans, along with foods to boost the immune system and repair muscle damage such as fresh fruits and vegetables high in antioxidants.
The plans include fruits such as pineapple and papaya that contain proteolytic enzymes that reduce inflammation by neutralizing pro inflammatory agents to levels where the healing of injured tissues can begin.
Not fueling your body correctly after a race can lead to injury, fatigue and reduced future performance.
This simple to follow 3 week meal plan, will tell you what to eat to feel great and get you ready to take on your next challenge.
Forget the pies and pizza, reap the rewards of all your training and rebuild your body stronger than ever.
What’s included in your 3 Week Meal Plan?
Race Recovery Meal Plans
3 Weeks Of Daily Nutritional Goodness
The Race Recovery Meal Planner is suitable for anyone that has recently finished a major race, and looking to rebuild their body stronger and faster.
Owner of Nutrition Practice, Mad On Nutrition
Learn from the experts
Created by nutritionist and endurance athlete, Tamara Madden, The 3 Week Race Recovery meal plans, have been designed to help runners maximise their post race recovery
Owner of successful Nutrition Practice, Mad On Nutrition, Tamara, has helped thousands of athletes improve their nutrition to support their race goals.
My years of working as a nutritionist, has helped me to develop these 3 week race recovery meal plans, specifically designed to help you remain injury free, and eat whole great food to promote post race recovery
Don't Just Take Our Word For It
Here is a 2 day "Sneak Peak" so you can see how the meal plans are structured, and how easy it will be for you to do the grocery shopping and prepare a perfect weekly runners menu.
Download the Real Food Program - Sneak Peak
Frequently Asked Questions
Does the meal plan follow a diet protocol ? – ie low carb, paleo, sugar free
No. The meal plan is a balance of healthy carbohydrates, proteins and fats. The meal plan is based on the principle of Just Eat Real Food, it includes a variety of protein sources, wholegrains, plenty of vegetables, a small amount of whole fruit and healthy fats.
Can I adjust the meal plan to suit my personal needs ?
The race recovery plan is suitable for most people of medium build recovering from a major race or ultra marathon
If you are a smaller build, then you can simply eliminate one of the snacks to ensure the program works for you.
If you are a larger build and find yourself getting hungry, you can increase the main meal portion size.
Can I use the evening meal for the whole family ?
Yes you can. The evening meals are generally family friendly options, and can be scaled to include more portions, you will just have to adjust the shopping list accordingly.
If you are catering for very active and growing children you may need to include a side dish of carbohydrate such as rice, pasta, cous cous or potato. Or corn and peas are also a great option.
Does the plan cater for certain food intolerance ?
These plans are generic, as such, they do not cater for specific nutritional requirements or food intolerance. For a specific plan please contact me at firstname.lastname@example.org