Meal Plans for Faster Post Race Recovery

  • 3 Meals Per Day Plus Healthy Snacks for Enhanced Recovery
  • Provides Optimal Nutrition to Reduce Inflammation & Repair Tissue Damage
  • Delicious Recipes, with Easy Print Shopping List
  • Designed by Nutritionist and Athlete, Tamara Madden.
3 week recovery meal plans

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?

  • Daily delicious recipes, to take the guess work out of preparing your ideal recovery meals
  • Each day is specifically designed to provide the correct balance of nutrients. Something you won't find in a cook book
  • Advice and options to vary the diet based on your needs
  • Based on the 'Just Eat Real Food Principle', the plan will teach you healthy eating habits you can continue for years
  • Often Runners don't eat enough or make bad choices. The plan provides the recommended 5-7 veggies and 2-3 fruits per day.
  • A detailed weekly shopping list, with exact quantities required, so you have no excuses not to do it
  • The recipes and meal plans are designed for one. Evening meals are generally family friendly and can be scaled

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.

What to eat after a race

Race Recovery: 3 Week Meal Plan

Buy Now — $45.00

Race Recovery: 3 Week Vegetarian Meal Plan

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Tamara Madden Profile image


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 hundreds 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

2 day meal plan 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

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