Meals for Runners

Elevate your run. Skip the kitchen. Enjoy premium, performance-boosting meals.

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Chicken Katsu Curry with Rice & Edamame

655 Kcal

66g Protein

Dairy Free

Chicken Katsu Curry

with Rice & Edamame

655 Kcal

66g Protein

use by 5 days

Dairy Free

Chicken breast coated in panko breadcrumbs, with katsu curry sauce, rice and edamame beans.

Ingredients

Jasmine Rice, Chicken Breast, Edamame Beans (Soya), Katsu Curry Sauce (Wheat, Soya), Panko Breadcrumbs (Wheat), Eggs (Egg), Flour (Wheat), Olive Oil, Sea Salt, Black Pepper, Chilli Flakes

Allergens

ALLERGY ADVICE: For allergens, see ingredients in bold. May contain traces of gluten, crustaceans, eggs, fish, peanuts, soya, milk, nuts, celery, mustard, sesame, sulphites, lupin and molluscs.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

Cooking Instructions

Remove sauce pot before heating. Do not heat. Consume cold.

Microwave: Remove sleeve and peel back corner of film lid. Heat on full power (800W) for 3 minutes 30 seconds, then heat in 30 second increments if needed until piping hot throughout. Leave to stand for 1 minute before serving. All appliances vary. This is a guide only.

Oven: Preheat oven to 180°C.Remove sleeve and peel back corner of film lid.Heat for 20–25 minutes until piping hot throughout.Leave to stand for 1 minute before serving.

Storage Instructions

Please store all FuelHub meals in the fridge. 'Use By' Date is printed on the FuelHub meal sleeve.

Beef Ragu with Spinach & Grana Padano cheese

600 Kcal

36g Protein

Beef Ragu

with Spinach & Grana Padano cheese

600 Kcal

36g Protein

use by 5 days

Beef mince slow cooked in a rich tomato sauce, with pasta, wilted spinach & Grana Padano cheese.

Ingredients

Minced Beef, Pasta (Wheat), Chopped Tomatoes, Spinach, Tomato Puree, Onion, Carrot, Grana Padano Cheese (Milk, Egg), Olive Oil, Beef Stock, Garlic, Dried Basil, Dried Oregano, Sea Salt, Black Pepper

Allergens

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

Cooking Instructions

Microwave: Remove sleeve and peel back corner of film lid. Heat on full power (800W) for 3 minutes 30 seconds, then heat in 30 second increments if needed until piping hot throughout. Leave to stand for 1 minute before serving. All appliances vary. This is a guide only.

Oven: Preheat oven to 180°C.Remove sleeve and peel back corner of film lid.Heat for 20–25 minutes until piping hot throughout.Leave to stand for 1 minute before serving.

Storage Instructions

Please store all FuelHub meals in the fridge. 'Use By' Date is printed on the FuelHub meal sleeve.

Chicken Shawarma & Wholegrain Rice with roasted med veg & tahini

662 Kcal

59g Protein

Chicken Shawarma & Wholegrain Rice

with roasted med veg & tahini

662 Kcal

59g Protein

use by 5 days

Shawarma spiced diced chicken breast, served with wholegrain rice, roasted onions, peppers and courgette, finished with a tahini sauce drizzle

Ingredients

Chicken Breast (48.6%), Mediterranean Vegetables (35.1%) (Courgette, Red Onion, Red Peppers, Yellow Peppers, Green Peppers), Wholegrain Rice (34.4%), Tahini Sauce (6.1%) (Olive Oil, Tahini (Sesame), Water, Honey, Lime Juice, Garlic Puree, Dried Parsley, Black Pepper, Shawarma Spice Blend (Ground Cumin, Ground Coriander, Smoked Paprika, Garlic Powder, Ground Cinnamon, Ground Allspice, Black Pepper), Sea Salt, Black Pepper, Olive Oil

Allergens

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

Cooking Instructions

Microwave: Remove sleeve and peel back corner of film lid.Heat on full power for 3 mins 30 seconds (800W). Heat in 30 second increments if needed until food is piping hot. Leave to stand for 1 minute.

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back corner of the film lid and heat for 20-25 minutes. Stand for 1 minute.All cooking appliances vary. This is a guide only.

Storage Instructions

Please store all FuelHub meals in the fridge. 'Use By' Date is printed on the FuelHub meal sleeve.

Salmon Pesto Pasta with Spinach & Sundried Tomatoes

492 Kcal

35g Protein

Salmon Pesto Pasta

with Spinach & Sundried Tomatoes

492 Kcal

35g Protein

use by 3 days

Salmon fillet with pesto dressed pasta, spinach & sundried tomatoes

Ingredients

Pasta (Wheat), Salmon (Fish), Spinach, Basil Pesto (Basil, Olive Oil, Hard Cheese (Milk) Sea Salt), Sundried Tomatoes, Salt, Black Pepper, Mixed Herbs, Oregano, Parsley

Allergens

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

Cooking Instructions

Oven: Preheat oven to 180°C.Remove sleeve and peel back corner of film lid.Heat for 20–25 minutes until piping hot throughout.Leave to stand for 1 minute before serving.

Storage Instructions

Please store all FuelHub meals in the fridge. 'Use By' Date is printed on the FuelHub meal sleeve.

Customised RUNNER Diet Programmes from FuelHub

Running on empty? The right nutrition can mean the difference between hitting a personal best and hitting a wall. But with countless diet plans and conflicting advice, it can be tough to know where to start.

At FuelHub, we know runners need finely-tuned nutrition. Our high-protein, macro-controlled meals for runners boost performance, recovery, and endurance. Discover what top runners eat and optimise your diet with FuelHub.

VIEW RUNNING MENUS

Fast Fuel, Ultimate Nutrition

Every second counts — FuelHub eliminates kitchen chaos. Our performance meals are precision-engineered to fuel your body and mind. Optimise your training, maximise your potential.

Our expertly formulated meals are packed with the nutrients you need to train harder, recover faster, and reach your full potential.

Science-Backed for Peak Performance

FuelHub's expertly-designed recipes power runners with premium, all-natural ingredients. No artificial additives or preservatives. Just clean, delicious meals packed with the essential nutrients to conquer every mile. Our recipes are crafted to optimise performance, helping you run stronger, recover faster, and reach new limits.

Fuel Your Run, Your Way

Forget one-size-fits-all nutrition. FuelHub personalises your running fuel. Need a protein boost to power through hills? Our filters make it easy to find the perfect high-protein meal. Training for a 10k? Optimise your carb intake with our simple tools and conquer every mile with sustained energy.

WE FUEL THE ELITE

RUNNING MENU HIGHLIGHTS

CHOOSE FROM 35 MEALS EVERY MONTH PLUS BREAKFASTS, PROTEIN SNACKS AND DESSERTS

Chicken Katsu Curry with Rice & Edamame

655 Kcal

66g Protein

Dairy Free

Chicken Katsu Curry

with Rice & Edamame

655 Kcal

66g Protein

use by 5 days

Dairy Free

Chicken breast coated in panko breadcrumbs, with katsu curry sauce, rice and edamame beans.

Ingredients

Allergens

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

Cooking Instructions

Oven: Preheat oven to 180°C.Remove sleeve and peel back corner of film lid.Heat for 20–25 minutes until piping hot throughout.Leave to stand for 1 minute before serving.

Storage Instructions

Please store all FuelHub meals in the fridge. 'Use By' Date is printed on the FuelHub meal sleeve.

Beef Ragu with Spinach & Grana Padano cheese

600 Kcal

36g Protein

Beef Ragu

with Spinach & Grana Padano cheese

600 Kcal

36g Protein

use by 5 days

Beef mince slow cooked in a rich tomato sauce, with pasta, wilted spinach & Grana Padano cheese.

Ingredients

Allergens

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

Cooking Instructions

Oven: Preheat oven to 180°C.Remove sleeve and peel back corner of film lid.Heat for 20–25 minutes until piping hot throughout.Leave to stand for 1 minute before serving.

Storage Instructions

Please store all FuelHub meals in the fridge. 'Use By' Date is printed on the FuelHub meal sleeve.

Chicken Shawarma & Wholegrain Rice with roasted med veg & tahini

662 Kcal

59g Protein

Chicken Shawarma & Wholegrain Rice

with roasted med veg & tahini

662 Kcal

59g Protein

use by 5 days

Shawarma spiced diced chicken breast, served with wholegrain rice, roasted onions, peppers and courgette, finished with a tahini sauce drizzle

Ingredients

Allergens

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

Cooking Instructions

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back corner of the film lid and heat for 20-25 minutes. Stand for 1 minute.All cooking appliances vary. This is a guide only.

Storage Instructions

Please store all FuelHub meals in the fridge. 'Use By' Date is printed on the FuelHub meal sleeve.

Salmon Pesto Pasta with Spinach & Sundried Tomatoes

492 Kcal

35g Protein

Salmon Pesto Pasta

with Spinach & Sundried Tomatoes

492 Kcal

35g Protein

use by 3 days

Salmon fillet with pesto dressed pasta, spinach & sundried tomatoes

Ingredients

Pasta (Wheat), Salmon (Fish), Spinach, Basil Pesto (Basil, Olive Oil, Hard Cheese (Milk) Sea Salt), Sundried Tomatoes, Salt, Black Pepper, Mixed Herbs, Oregano, Parsley

Allergens

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

Cooking Instructions

Oven: Preheat oven to 180°C.Remove sleeve and peel back corner of film lid.Heat for 20–25 minutes until piping hot throughout.Leave to stand for 1 minute before serving.

Storage Instructions

Please store all FuelHub meals in the fridge. 'Use By' Date is printed on the FuelHub meal sleeve.

view full menu Order Now

What Nutrients are Essential for Runners?

From the aspiring track star to the seasoned ultra-marathoner, nutrition is the unseen force propelling athletes to new heights. It's not about deprivation or fad diets; it's about fueling your body for optimal performance. Whether you’re chasing a personal best or simply enjoying the freedom of the open road, understanding the science of what you eat is crucial.

So, what does a runner’s plate look like? Let’s break down the essential nutrients that power every pace.

Macronutrients

Macronutrients are the cornerstone of a runner's diet. These essential building blocks provide the fuel your body needs to conquer every run and recover effectively. Carbs, protein, and fats make up this powerful trio:

CARBS: Your primary energy source for running. They fuel high-intensity bursts, long-distance runs, and help maintain stamina. Opt for complex carbs like whole grains, fruits, and starchy vegetables for sustained energy release.

PROTEIN: Essential for building and repairing muscles, especially after tough runs. It also supports enzyme production and hormone regulation. Lean protein sources like chicken, fish, beans, and lentils are ideal.

FATS: Don't shy away from healthy fats. They aid hormone production, nutrient absorption, and reduce inflammation. Focus on monounsaturated fats and omega-3 fatty acids. Limit saturated fats found in processed foods.

Micronutrients

While macronutrients fuel your runs, micronutrients are essential for optimal performance and recovery. These vital vitamins and minerals support your body’s systems:

IRON: A cornerstone for endurance athletes. It's essential for transporting oxygen to the muscles, a critical factor in sustaining effort. A deficiency can lead to fatigue and reduced performance.

SODIUM, POTASSIUM, MAGNESIUM & CALCIUM: Electrolytes are vital for maintaining fluid balance, muscle contraction, and nerve function. Proper electrolyte levels are essential for preventing cramps and dehydration, especially during intense exercise.

VITAMIN D: Plays a less direct but equally important role. Primarily known for bone health, it also influences immune function and muscle strength, both crucial for injury prevention and recovery.

VITAMIN C & E: Antioxidants protect cells from oxidative stress caused by exercise. This damage can impair performance and recovery, so adequate antioxidant intake is beneficial. The B vitamins, a group of water-soluble vitamins, are involved in energy metabolism. They help convert food into energy, making them crucial for sustained effort.

Remember, runners fuel differently — no magic diet suits everyone. Before you make any big changes to your diet, you need to talk to both a doctor and a registered dietitian. This way, you can tailor your food choices to fit your individual needs and goals.

DISCOVER OUR CUSTOM RUNNING MENUS

HOW IT WORKS

CHOOSE YOUR MEALS

Select from a monthly changing menu of 35 fresh, premium meals.

COOKED BY CHEFS

Meals are designed by nutritionists and cooked by our team of elite chefs.

DELIVERED TO YOU

Your eco-friendly meal box will arrive to you chilled. Choose from 2 delivery days.

FUEL YOUR FRIDGE

Meals last up to 7 days and are ready in as little as 3 minutes. Heat in microwave or oven.

FuelHub x SuperTri partnership

In 2023, FuelHub became Official Partners of the SuperTri Arena Games and Championship Series Events. SuperTri is the world’s premier bike-swim-run series and through our partnership, we fuelled elite athletes like Olympic Gold Medallist Jonny Brownlee.

Running is a pivotal part of SuperTri races and our high carb and high protein meals helped power some of the world’s most elite athletes to the finishing line.

"I’ve been working with FuelHub for a couple of months now and I wish I was using them earlier in my career!"

Jonny Brownlee

FAQs

What to eat before a 10k?

The pre-race meal should be 3-4 hours before the race. This needs to be carbohydrate based, as our liver glycogen stores can decrease overnight, so the aim is to top up our energy stores. Try to avoid eating a meal too close to the race as this may cause gastrointestinal issues. Stick to foods that you’re accustomed to and have practised before. Foods such as toast, cereals, whole grains and juices would be good. Hydration is also key leading into the race. A good rule of thumb would be to drink 500ml to 1L fluid in the build up to the race.

How to fuel for long runs

Fuelling for long runs should start the day before. We know from research that to fuel effectively, carbohydrate intake should be increased the day before a long run to load the muscles with glycogen (fuel). 4-6g of carbohydrate per kg of body mass has been shown to be effective the day before. This should come through a variety of sources, including simple and complex carbs. Aim to consume these carbs through meals, snacks and fluids throughout the day. Good options include whole grains, fruits, veggies, oatmeal, spreads and juices.

Diet for runners who want to lose weight

Such runners should aim for a well-rounded diet that allows training effectively while creating a calorie deficit at the same time. Periodising carbohydrate intake around training sessions is a good way to do this. Ensure carbs are being consumed before and after sessions to fuel and re-fuel effectively. Stick to whole and nutrient-dense foods including vegetables, fruits, lean proteins, whole grains, and healthy fats. High protein and high fibre foods will increase feelings of satiety and keeop us fuller for longer. For instance, have a veggie omelet with some whole-grain toast for breakfast. Lunch might include a salad with grilled chicken, quinoa, and a rainbow of vegetables. For dinner, there may be baked salmon with steamed broccoli and sweet potatoes. Snacks are healthy and portion-controlled, such as a handful of nuts, Greek yogurt, or fresh fruit. Staying well-hydrated, avoiding processed foods, sugary snacks, and excess alcohol will also help toward reaching weight loss goals. Check your portion sizes regularly and, if found useful, keep a food diary in order to monitor your intake and your progress.

Fuel during a race

Shorter runs (<60 mins) won’t require any food intake. However, mouth rinsing a carbohydrate based drink may be beneficial and has been shown to improve performance during shorter events. During Longer runs (>60 mins), it may be a good idea to focus on hydration and carbohydrate intake. Small frequent sips should enable us to stay hydrated. Additionally, our bodies can absorb 60-90g carbs per hour, so after 60 minutes of running, we can look to consume this amount per hour. This can be consumed through energy gels, cereal bars and fluids.

MEALS FOR
RUNNERS

Elevate your run. Skip the kitchen. Enjoy premium, performance-boosting meals.