Active Eating plan – 4 weeks Increased Energy and Endurance

4-week Active Eating plan to give you the energy and endurance to be your best!

A four-week active eating plan for runners, cyclists or swimmers. This eating plan has the right amount of proteins and carbohydrates to assist you with your endurance training!

Active eating plan

Eating plan for active women

Dietary guidelines:

A high energy diet that consists of lots of fresh fruit, vegetables, lots of lean meats, low-fat dairy and whole grain bread and cereals.


4-5 Egg white omelette with rosa tomatoes, balsamic vinegar, mushrooms, peppers and onions & mozzarella cheese

Oats / whole wheat cereal with 200ml low fat /almond/soy milk, almonds and honey, cinnamon and apple slices add 1 scoop of Whey Protein

200ml fruit juice


Low-fat fruit yoghurt or Fruit smoothie

Homemade Granola/protein bar


Rye bread sandwich with turkey or smoked chicken breasts/ tuna and green salad

Snack: (post workout)

100% Whey protein shake and one banana


Grilled mackerel/ salmon/ hake/ chicken/ ostrich/lean red meat in olive oil served with couscous / brown rice/ 1 medium baked sweet potato / 2 cups of mash potato with 3-5 fresh vegetables of choice or salad

Whole wheat pasta with basil pesto/ tomato based sauce and 1 lean chicken breast

Exercise recommendations:

Plyometric and velocity training to strengthen and increase leg power.

Daily road and track specific training.

Elite cyclists weekly distance of 400- 1000km.

*** Disclaimer ***

Always consult a health practitioner before starting any new eating or exercise plan

If you would like a personalised eating plan to assist you with specific training goals you can purchase an online plan here.

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You can contact me directly for an online personalised exercise plan by filling out the form below:

Carla Smith

Hi there! I'm a fit mum who has been in the fitness industry for 11 years as a Personal Trainer, Corporate & Group Trainer, Fitness Editor, Fitness Model and WP Bikini Fitness Athlete. I'm here to assist you along your beautiful wellness journey towards a stronger, healthier and fitter YOU! You will find lots of healthy recipes, lifestyle articles, my favorite beauty reviews and fitness tutorials! Not to mention my favorite places to hang out & enjoy good food and the occasional cheat meal.

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