Game Day Meals – What the FAST Squad Eats
Real food diaries from FAST athletes before and after big meets
Contributed by Chloe Prstec, FAST Squad athlete and self-declared lover of quick, tasty fuel
“Make this the night before a meet—it’s fast, fresh and fills you up without feeling heavy. Plus, it tastes elite and takes under 15 minutes!”
Why It Works for Runners: ✅
- High in protein (thanks to cottage cheese + smoked salmon)
- Rich in iron and B12 for energy metabolism
- Carb-smart from the pasta to top up glycogen stores
- Simple to prep the night before and tastes just as good reheated
The FAST Template to Follow at Home:
Ingredients (serves 1–2): 🛒
- 1 serve cooked pasta (penne, spirals, or GF pasta if preferred)
- 1–2 spring onions, finely chopped
- Rind of ½ lemon, grated (or use zest)
- 1–2 handfuls of baby spinach
- 75–100g smoked salmon, flaked
- 2–3 tablespoons low-fat cottage cheese
- Salt and pepper to taste
- Olive oil spray or 1 tsp oil
Quick Steps:
- Cook pasta according to the packet, drain and set aside.
- In a pan, lightly fry chopped spring onion and lemon rind in a little olive oil until soft.
- Add spinach and stir until just wilted.
- Toss in smoked salmon and turn off the heat.
- Stir through cottage cheese just before serving. It melts slightly into a creamy sauce.
- Mix with the pasta, season with pepper and serve warm.
Optional: Top with cracked pepper or a few chilli flakes for an extra kick.
FAST Tip: 📸
Snap a photo of your version and tag #FASTFuel on Instagram! We’d love to see your spin on Chloe’s go-to race meal.
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