Pre-Run Carb Load

Endurance performance depends heavily on muscle and liver glycogen, both of which deplete during sustained running. This three-food pre-run meal is low in fat and fibre — two nutrients that slow gastric emptying and can cause GI distress at race pace — while providing over 120g of easily digested carbohydrates. Eaten 2–3 hours before the start, it should be fully absorbed and stored as glycogen by the time the gun fires.