*This fuelling protocol is guidance based on personal experience and dietician consultation. It is not prescriptive medical or nutritional advice. Listen to your body. Adjust to your needs. Consult a healthcare professional or registered dietician for personalised nutrition guidance, especially if you have existing health conditions or concerns about your relationship with food.

banana smoothie

BANANA SMOOTHIE

30 mins post-activity

5 min • high-carb • vegetarian

Liquid calories digest faster than solids. Perfect when you need fuel but don't feel like eating. The oats add sustained energy without weighing you down.

english muffin with jam

ENGLISH MUFFIN WITH JAM

1.5-2 hrs pre-activity

3 min • high-carb • low-fibre • vegetarian

Fast, foolproof, familiar. When nerves kill appetite, this goes down easy. Simple sugars hit bloodstream quickly.

honey oat porrdige

HONEY OAT PORRDIGE

2-3 hrs pre-activity

5 min • high-carb

Easily digestible carbs that release slowly. Minimal fibre and fat keep gut load low before effort.

maple overnight oats

MAPLE OVERNIGHT OATS

2-3 hrs pre-activity

5 min • high-carb • vegetarian

Zero morning prep means more sleep. The overnight soak breaks down the oats for easier digestion. Grab from fridge and eat.

peanut butter toast

PEANUT BUTTER TOAST

2-3 hrs pre-activity

3 min • high-carb • vegetarian

Classic pre-training fuel. Fast carbs from white bread, sustained energy from peanut butter. Dead simple when you need to eat and get out the door.

pre-race pasta

PRE-RACE PASTA

night before race

15 min • high-carb • low-fibre

The night-before classic. Boring is good. White pasta digests easily and tops up glycogen stores without risking gut issues.

salmon with sweet potato

SALMON WITH SWEET POTATO

1 hr post-activity

15 min • high-carb • low-fibre • gluten-free • dairy-free

Sweet potato and broccoli provide slow-release carbs and fibre to support steady energy and digestion. Omega-3 rich salmon delivers high-quality protein and anti-inflammatory fats for recovery. A touch of honey and soy sauce adds quick carbs and sodium to replenish what training burns.

scrambled eggs on toast

SCRAMBLED EGGS ON TOAST

3 hrs pre-activity

8 min • high-protein • vegetarian • gluten-free

More protein means longer digestion - allow 3+ hours. Good for longer training days when you need fuel that lasts.

simple rice pudding

SIMPLE RICE PUDDING

2-3 hrs pre-activity

25 min • high-carb • low-fibre • vegetarian • gluten-free

White rice in liquid form digests even easier than boiled rice. Sweet comfort food that sits well in the stomach before hard efforts.

white rice bowl

WHITE RICE BOWL

3 hrs pre-activity

15 min • high-carb • low-fibre

White rice is one of the lowest-residue carb sources. Ideal for race morning when gut comfort is critical.

white rice chicken bowl

WHITE RICE CHICKEN BOWL

3 hrs pre-activity

15 min • high-carb • low-fibre • gluten-free • dairy-free

White rice is one of the lowest-fibre carb sources available. Perfect when gut comfort is priority. Simple protein from chicken supports without slowing digestion. Versatile in that it works as both a pre and post activity meal.

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pre-race pasta

pre-race pasta

night before race

The night-before classic. Boring is good. White pasta digests easily and tops...

salmon with sweet potato

salmon with sweet potato

1 hr post-activity

Sweet potato and broccoli provide slow-release carbs and fibre to support ste...

simple rice pudding

simple rice pudding

2-3 hrs pre-activity

White rice in liquid form digests even easier than boiled rice. Sweet comfort...