My Post-Gym Lunch: A Simple Recovery Meal for Runners
Post-gym lunch with seabass, avocado salad, tomatoes, cucumber and sourdough for ultramarathon training recovery
Today I want to share something very simple: my lunch.
There is nothing complicated or particularly fancy about it, but after getting back into strength training at the gym, this is the kind of post-workout lunch for runners that works well for me.
With my 100-mile race coming up in December, I'm thinking more and more about the bigger picture of my training—not just the running, but also strength, recovery, nutrition and making sure I have enough energy to train consistently.
And today, after a gym session where I definitely felt a little rusty, this was my lunch.
What I Had for Lunch Today
My lunch consisted of:
Half an avocado
Mixed salad leaves
Chopped tomato
Cucumber
Pan-fried sea bass
Local sourdough from a French bakery
I cooked the sea bass in the pan without adding any oil, allowing the natural oils from the fish to do the work.
It's a simple meal, but I like meals like this after training because they don't need to be complicated to be satisfying.
The sea bass provides a source of protein, while the avocado and salad add variety, and the sourdough gives me some carbohydrates to go alongside the meal.
For me, the bigger lesson isn't that there is one “perfect” lunch for runners. It's about building meals that fit into the overall demands of your training and recovery.
Why This Lunch Works for My Ultramarathon Training
Training for a 100-mile race changes the way I think about food.
When you're running long distances and increasing your training load, recovery becomes just as important as the training itself.
That means I'm paying attention to the basics: eating enough, getting enough protein, including carbohydrates, staying hydrated and giving my body the opportunity to recover between sessions.
Today's lunch is just one meal in one day. I'm not following a rigid menu where every meal has to look exactly the same.
Instead, I try to look at nutrition as part of the bigger picture of being a runner.
And that bigger picture becomes particularly important when you're preparing for an ultra-distance event.
Getting Back to Strength Training for My 100-Mile Race
Today was also significant for another reason.
It's been a few months since I've been back in the gym consistently.
I knew I needed to return to strength training, particularly with my 100-mile race coming up in December. Running alone isn't the only part of preparing for an ultra.
Today I completed four different lower-body exercises. I also did some bench press and upright rows for my upper body.
I didn't do any specific core work at the gym because that's something I'll do at home.
It wasn't the biggest gym session I've ever done, but it was an important one.
And, honestly, I felt quite low on energy during the session.
After a few months away from the gym, that wasn't entirely surprising.
The important thing for me is getting started again.
Why Strength Training Matters for Long-Distance Runners
When you're focused on running, it can be tempting to think that more running is always the answer.
But strength training has an important place in my own training, particularly as I prepare for an ultra-distance race.
The goal isn't necessarily to become a bodybuilder or spend hours lifting weights.
For an endurance runner, strength work can be about building and maintaining the physical capacity needed to handle the demands of training and racing.
For me, getting back into the gym is another piece of the puzzle.
I know that I have a long way to go before December, and today's session was simply the first step back.
What I'm Learning From My Training Right Now
One thing I regularly remind the runners I coach is that training doesn't always feel amazing.
Some days you feel strong.
Some days you don't.
Today was definitely more of a “don't” day in the gym.
But that doesn't mean the session was a failure.
Showing up, getting the work done and starting to rebuild the habit is valuable.
The same principle applies to running.
You don't need every training session to be your best session. What matters over time is consistency, appropriate progression and understanding how all the different pieces of training fit together.
That's one of the things I enjoy most about coaching runners: helping them look beyond individual workouts and understand the bigger picture.
Looking for Help With Your Running?
Whether you're training for your first race, trying to improve your performance, preparing for an ultramarathon or simply looking for more structure in your training, having a plan can make a huge difference.
My approach to Run Coaching is centred around your individual goals, your current fitness, your lifestyle and the demands of the event you're preparing for.
If you're looking for guidance with your running, strength training and overall preparation, you can find out more about my Run Coaching programmes here.
And if you're interested in following my own journey towards my 100-mile race in December, keep checking back on the blog. I'll be sharing more about the training, the good days, the difficult days and everything in between.
Sometimes the most useful training lessons come from the days when things don't quite go to plan.
Today's lunch was simple. The training wasn't perfect. But both are part of the bigger journey.
