‘A granola bar plus a bagel with peanut butter’: A long-distance runner’s diet

Lauren Ryan is a long-distance runner competing at Paris 2024. The 26-year-old shares her day on a plate.

Credit: Art by Eliza Iredale

9am Sourdough with strawberry jam and a banana and a glass of tropical juice.

9:30am While running I have a Gatorade.

11:30am After a workout, it’s always a protein shake. I also have three protein waffles with chocolate chips.

2pm During my gym session, I keep hydrated with water and Gatorade. I need some caffeine to wake me up, so I have a piece of Zuum Energy Gum.

1:30pm A homemade pizza base with red sauce, pepperoni, pineapple, cheese, Italian herbs and garlic. Then for something sweet, a vanilla yoghurt with some fresh strawberries.

4:30pm A granola bar and a bagel with peanut butter.

7pm Dinner is pita wraps, flank steak, homemade tzatziki and Greek salad.

8pm I make ice-cream in my Ninja Creami – frozen pineapple with a drizzle of milk chocolate.

Dr Joanna McMillan says:

Top marks for… Getting lots of carbohydrates into your day, especially around your run. Carbohydrates in the form of glucose are the best fuel for longer sessions and keeping them topped up is key to being able to train hard on consecutive days.

If you keep eating like this you’ll… Meet your energy, carbohydrate and protein needs, but may fall short on vitamins, minerals, bioactives and fibre from vegies and other plant foods. You can get away with this in the short term, but it can eventually impact your recovery time and ability to train hard.

Why don’t you try… Using wholemeal flour to make your waffles and topping them with fruit salad, yoghurt and a nut and seed mix. Add a mixed green salad to lunch. Choose wholemeal pita and alternate between cooked vegies and salad in your meals.

Lauren Ryan is an ambassador for Zuum Energy Gum.

Make the most of your health, relationships, fitness and nutrition with our Live Well newsletter. Get it in your inbox every Monday.