#Runners Cake

For some people running a marathon is a piece of cake. Follow for more! #marathon #running

I really need to stop eating cake 😂😂 #skinnypeople #runners #cantstopeating #fatforever #needtoloseweight #mumhumour #mumcomedy #foryou #fyp

Made for some Runners 🏃🏽‍♀️‍➡️🏃🏽‍♂️‍➡️🏃🏽‍♀️‍➡️🏃🏿‍♂️‍➡️🏃🏽‍♀️‍➡️🏃🏽‍♀️‍➡️🏃🏿‍♀️‍➡️🏃🏻‍♂️‍➡️ #runnerscake #audfinstreats #runclubabuja #cakesinabuja #abujacakes #abujabaker #ilovecakes

Running track cake, with hand-made edible fondant running shoes. #running #runningcake #runnercake #runners #runner

Hitting the runners goal with a slice of cake!

Smash cake!!! #smashcake #peetamellark #finnickodair #coriolanussnow #edwardcullen #charlieswan #tobiaseaton #bellamyblake #thehungergames #themazerunner #twilight #themortalinstruments #shadowhunters #the100

Still unsure what to eat before a run? Here are 5 go-to pre-run meals/snacks that fuel performance not stomach cramps 👇 ⏰ When to eat: – Big meal = 2–3 hrs before – Light snack = 30–60 mins before Aim for 30–60g of carbs depending on run length/intensity. 🥯 1. Bagel with honey 🟰 ~250–300 cals | 50–60g carbs ✅ Quick-digesting carbs, low fat, great for moderate to long runs. ⏱ Eat 60–90 mins before. 🍌 2. Banana with a rice cake + peanut butter 🟰 ~220 cals | 35–40g carbs ✅ Fast carbs + a little fat to sustain energy. ⏱ Ideal 45–60 mins pre-run. 🥣 3. Low-fibre cereal (like Corn Flakes or Rice Bubbles) + almond milk 🟰 ~200–250 cals | 40–50g carbs ✅ Easy on the stomach, high GI carbs for fast energy. ⏱ 1 hour before works well. 🍞 4. White toast with jam 🟰 ~180–220 cals | 35–45g carbs ✅ Simple sugars + low fibre = great combo pre-run. ⏱ 30–60 mins pre-run. 🍓 5. Fruit smoothie (banana, berries, honey, water or almond milk) 🟰 ~250–300 cals | 45–60g carbs ✅ Hydrating, high in carbs, and super easy to digest. ⏱ 60–90 mins pre-run. Avoid: high fat, high fibre, and too much protein before runs - they slow digestion and can cause GI issues. 🥇 Best bet: carbs your body can absorb fast, without the bloat. Save this so you’re not guessing next run day. Tag a mate who eats a full steak before running 😅 If this helped, follow for more free tips. - Zack #runningnutrition #hybridathlete #prerunfuel #runningtips #run #running #runner #fitness

HIGH PROTEIN FOODS + WHEN I EAT THEM Maintaining muscle mass whilst training for a marathon can be tough, but it’s not impossible! It’s largely down to your diet and namely your protein intake: 1️⃣ Cottage Cheese - High in casein protein, a slow-digesting protein that helps prevent muscle breakdown, especially overnight. It’s great for adding as a low calorie sauce. I will put cottage cheese in my beef mince burrito bowl 2️⃣ Eggs - A complete protein source with all nine essential amino acids, plus leucine, which is key for muscle protein synthesis. I have 4 scrambled eggs with an avocado as my post run meal. 3️⃣ Greek Yogurt - Rich in protein, probiotics, and calcium; opt for plain, unsweetened versions to avoid added sugars. I’m a sweet tooth so greek yogurt is ideal for making yogurt bowls. Greek yogurt, jam, PB, frozen berries and honey all mixed together as my dessert. 4️⃣ Extra Lean Beef Mince - Loaded with protein, iron, zinc, and creatine, all of which aid muscle maintenance and strength. I use 250g of extra lean beef mince as my lunch. Mixed with vegetables, rice and cottage cheese. 5️⃣ Chicken Breast - Lean, high in protein, and packed with B vitamins like niacin and B6, which support energy metabolism. I will cook up 1kg of chicken breast at the start of the week and that lasts me 4 days. I will eat with rice. If you found this helpful, follow along and I’ll make more of these! ❤️ #running #gym #diet #food #mealplan #marathon #muscle #gains #motivation

#ad not many people know this but I actually did nail art pre uni!! 💅☺ I used gels and designs to practice manual dexterity and I think it’s what has helped me most with my clinical skills as we are talking precision to the mm’s hahah! 🙂‍↔️🙂‍↔️But with all the Ironman training & clinical time, I don’t have as much time now to play around with different designs & the multiple light curing steps- so this one step gel-like polish from @nailsinc “it’s Topless” is absolutely perfect!! It’s so fast to put on (literally 5 mins before a run hahah) and even faster to take off (which is perfect as I’m not allowed it on in the hospital so paying for a nail salon to remove them every time with a drill is nottt an option hahah (not to mention how much better it is for your nail health)💛😆 #nailinglife

Piece of cake 😂 . . . Follow for more track and field content ✅ #trackandfield #athletics #running #track #100m #run #athlete #tracknation #fitness #hurdles #runner #training #explorepage #olympics #sports #workout #viral #motivation #sprinter #200m #runnersofinstagram #sprint #runners #nike #javelin #400m #usatf #almonadavid #thealmondsprints #relatable

GOOD FUEL I ATE AFTER MY LONGEST TRAINING RUN 🔋⚡️🍴🥰 💦@freesoul electrolytes ☕️ @caffenero Chai Latte (fun fact a chai latte is the same post-run ratio as choc milk 👀) 🥐 @kuro_london vanilla pastry 🍝 @chichiandthepastafamily ricotta ravioli with truffle sauce (some the the BEST pasta I’ve had in London, this was DIVINE) 🍰 & their Tiramisu 💪 @fulfil_nutrition peanut caramel protein bar 🎊Party rings (the ELITE biscuits I will fight) 🐟Tuna melt 🥣Yog with fruit & cereal IMPORTANT: please note this is just one day, and also *not* a ‘what I eat in a day’. I of course had breakfast, my gels, & grazed from the fridge which I didn’t think to film. I am just sharing a good day of food that I loved, and as a reminder if you run hard, you also need to fuel hard ☺️👌 . . #runner #runnersofinstagram #runningcommunity #runnerthings #distancerunner #runnergirl #runnerslife #runnerlife #runningmemes #runnerscommunity #marathontraining #marathondiary #runningfuel #runnersnutrition #postrun #refuel #runningfood #carbrefuel #runnercarbs

Which gels are right for you? ⬇️⬇️⬇️ Budget 💸 Tummy sensitivity 🤢 Taste 😋 and grams of carbs are all things to consider but here is a run down of some of the most common ones: SiS ❌ £1.40, 22g Carbs Personally, a no from me as there is no fructose in them 🤯 a fundamental thing to get your tummy on your side and absorption rates up, I wouldn’t recommend their standard gels… High5 🖐🏻 £1.30, 23g Carbs Some of the best value around, a 2:1 glucose to fructose ratio ✔️ pretty liquid so good for people who are just starting to take on nutrition during runs as can be easier not to have to chew! Torq 💪🏻 £1.95, 30g Carbs ‼️ Some more advanced (??) flavour profiles 🤪 rhubard and custard anyone? A 2:1 Glu:Fru ratio and a bit thicker, some people love these but definitely an aquired taste… the higher grams of carbs is a big bonus though Gu ⚡️ £2, 23g Carbs Oh she’s THICCCC. Personally a big fan. Huge number of flavours (salted caramel and strawberry banana are my fav but you can range from watermelon salt through to birthday cake….). 2:1 Glu:fru and the thicker texture means they’re more of an eating situation. I personally love how small the packets are which makes carrying them easier. Maurten 🤝 £2.75, 25g Carbs Fancy, but for many the 🐐. A milder flavour, but a very VERY thick consistency. It’s kinda like jelly? They have a 1:0.8 ratio of Glu:Fru which is what the science supports as optimal for gut tolerance. There are lots of others but these are some of the most common! Let me know which you try and drop me a follow for more tips all about fuelling your marathon training #marathontraining #runner #beginnerrunner #nutrition #gels SiS