Marathon Training 3000 kcal
About this meal
Meal | Food | Portion | kcal | P/C/F 6:00 pre-run | Oatmeal + banana + honey + almond butter | 80 g oats / 1 banana / 20 g honey / 15 g AB | 560 | 14/95/14 7:00-9:30 intra (32 km) | Sports drink + 4 gels | 1 L drink / 4×25 g gel | 460 | 0/115/0 10:00 recovery | Whey + chocolate milk + bagel + jam | 25 g / 350 ml / 1 bagel / 25 g | 620 | 38/95/9 13:00 lunch | Chicken rice bowl + avocado + greens | 150 g chicken / 200 g rice / 60 g avo | 720 | 50/85/22 16:00 snack | Greek yogurt + granola + berries | 200 g / 50 g / 100 g | 380 | 22/55/8 19:30 dinner | Salmon + sweet potato + broccoli + olive oil | 150 g / 250 g / 150 g / 10 ml | 660 | 38/65/24 **Total** | **3400** | 162/510/77
Why these macros matter
Hitting 150g of protein at 3000 kcal makes this an easy win for build aerobic base + glycogen capacity. The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.