What you eat and how you supplement can make a huge difference in your
marathon training, recovery and performance. Down below is a guideline
along with an example daily meal plan and supplementation guide to help
youget the most out of your training and recovery so that you can crush
your 6 Week Marathon Challenge.
MEAL CRITERIA
► Each meal should consist of a lean protein source, healthy starchy carbs,
fibrous green vegetables as well as healthy fat sources are recommended
(avocado, fish oil, olive oil)
► Water and proper hydration of at least a gallon of water each day is a
strongly recommended goal. Add Trulean Everyday Fit to your water to
increase hydration and replenish electrolytes and minerals.
► Eat 3-4 times per day. 3 square mea Is and l-2 high protein snacks or
protein shakes to help with muscle recovery. As a rule of thum b, you will
want to take in one gram of protein per pound of desired body weight.
SUPPLEMENT RECOMMENDATIONS:
► In order to ensure proper fuel, recovery and performance proper
nutritional supplementation is strongly recommended
► Trulean supplements are extremely encouraged to ensure proper
protein, micronutrient, and hydration. Trulean's supplements will not
only boost your energy, mood, and metabolism but also provide the
essential micro and macro nutrients to properly fuel your workouts
and recoverywhile being completely completely natural, free of sugar
and artificial sweeteners.
► To aid in all day energy and hitting daily micronutrient demands
Trulean Super Greens is going to be your s ource of high-quality greens.
Trulean Super Greens contains 70 organic vegetables to give you the
energy and gut health you need for the day.
► Trulean's Everyday Fit hydration formula ens ures that you will stay
hydrated all day long. Everyday Fit is packed with the essential minerals
and electrolytes that your body demands during hard training.
► For proper mus cle rebuilding and recoveryTrulean's all-natural Whey
Protein is going to be the backbone of your supplementation.
Each scoop gives you 27 grams of high-quality whey protein and the
amino acids to help with muscle recovery.
HEALTHY FAT SOURCE
RECOMMENDATIONS:
► Fatty fish (Salmon)
► Whole eggs
► Duck
► Avacado
► Nuts (whole almonds or cashews)
Keep these limited
► Olives
► Pumpkin Seeds
► Cod - Lunch/Dinner
► Lean grass fed beef
► MCT oil
SNACK OP TIONS:
► TruLean Grass Fed Whey Protein Shake
► Berries
► Reduced f at, fat free milk or goat milk
► Fat free jerky
► Fat free or whole f at Greek yogurt (no added sugar)
► Veggies and hummus dip
► Canned tuna
► Hard boiled eggs
► Fat free cottage cheese
► Nuts
DAILY MEAL EXAMPLE:
Breakfast/snack
► Two scoops of TruLean Grass Fed Whey Protein Shake with a scoop of
TruLean Super Greens and half a banana mixed with 70 oz of water.
OR
► Half cup of oatmeal with two scoops of Trulean Grass Fed Whey Protein
powder.
OR
► Eight egg whites or five whole eggs with half cup of oatmeal or whole
wheat toast.
OR
► Lean pork tenderloin sausage with quarter cup of cut up sweet potato
and spinach
SNACK:
► Trulean Grass Fed Whey protein shake
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PROTEIN
HEY ISOL E
10
POST RUN RECOVERY:
► Trulean Grass Fed Whey Pro tein Shake with a scoop of Trulean Super
Greens
OR
► Berries and reduced fat yogurt
OR
► 6-8 egg whites and a fruit smoothie
DINNER:
► Salmon or cod with brown rice and asparagus
OR
► Grilled chicken breast with whole wheat pasta and broccoli
OR
► Lean beef quinoa and spinach
OR
► Bison, sweet potato, green beans
POST DINNER SNACK
► Trulean Grass Fed Whey Pro tein Shake (o ne or two scoops mixed with
water o r fat free mi I k)
OR
► Berries and fat free cottage cheese
OR
► Trulean Cho co late Pudding (Half cup of lo w-fat yo gurt mixed with
one scoop o f Trulean Cho co late Grass Fed Whey Protein)