3 smart meals before and after training

Malén Gudbrandsgard – Nutrition advisor, MatPrat

Are you wondering what you should eat before, during and after training to perform better? By becoming a little more aware of your eating habits, you can positively influence your performance. This applies regardless of whether you are going to run 3 km or a full marathon! Your diet has a lot to say about how you perform, but what and when you eat also affects your recovery after training. A varied and balanced diet with foods from both animal and plant products gives you the BEST "package" of nutrients you need!


You eat this before training

Maximum performance during training also requires enough drink. It is important that the body is in fluid balance before you start. It is therefore smart to drink enough water on the days you exercise. For most people, that means drinking around 1-1.5 liters of water. Remember, the food we eat also contributes fluids. If you get thirsty during your training, topping up with liquid along the way can improve the feeling of running.

Carbohydrates = energy
Carbohydrates are one of the body's most important sources of energy. The body has a small store of carbohydrates, which is also called glycogen, and this is an important source of energy for the muscles during exercise. The last meal before a run should therefore contain carbohydrate-rich foods, so that the stores are replenished and prepared for the training. Proteins are also important to ingest before training, so that the muscles have the building blocks from the proteins ready until the training is finished. We find proteins in eggs, meat, fish, dairy products and legumes.


3 smart meals 2-3 hours before training:

Cereal mixture with low-fat milk and sliced fruit. Recipe for you muesli.

Oatmeal with eggs or refrigerator porridge with low-fat milk and berries .

Coarse slices of bread, crispbread or wrap with protein-rich toppings such as lean meat toppings, fish toppings, cheese or eggs. Try our sandwich with creamy chicken salad .


Training food you can eat 1 hour before training:

Fruit salad with yogurt

Green mango smoothie or drinking yogurt

Chocolate milk Fruit

A small energy bar

Refrigerator porridge fills up well and keeps you full for a long time.

What should I eat after training?

For the vast majority of people, it is perfectly fine to wait a bit before eating after training. The meal after training should include both carbohydrates, so that the energy stores are replenished, proteins to build muscles and good, healthy fat sources that satiate and contribute the vitamins you need. Whether you eat a large or small meal after training depends on what you have eaten elsewhere during the day. Varied meals before and after training will give you sufficient energy and nutrients.


Smart recovery food after exercise:

Bread slices with eggs are smart recovery food after training.


A good rule to remember: If you're hungry, eat. If you're not, then wait! 

Last but not least. It is important to enjoy the food you eat. Either way and it's before, during or after training. Eat food that is good for you, eat both animal and plant food, eat when it suits you and - ENJOY the food! If you eat better, you run better!




Age: 45

Residence: Bærum

Distance during the BMW Oslo Marathon 2020:
I run half, and of course aim to have the widest smile all the way.

Previous participation in the Oslo Marathon:
«10 for Grete» 2013, Half Marathon 2014 and 2015, 2017 and 2018 and marathon in 2019.

Three words that describe me:
Outgoing, Smiling, Energetic

Instagram: @muddylicious