The principles
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Carbs power engine work. 3–6 g/kg/day around big sessions.
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Protein repairs. 1.6–2.2 g/kg/day, split across meals.
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Fats support hormones. 0.6–1.0 g/kg/day, mostly unsaturated.
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Hydration & electrolytes prevent cramping and power loss.
The training-day template
2–3 hours pre-session
Rice or oats + lean protein + a little fat (e.g., olive oil). Hydrate with 500–700 ml water + electrolytes.
30–60 min pre
Small top-off: banana, rice cake with honey, or a sports gel + 250–400 ml water.
During (sessions >60 min)
Every 20–25 min: 20–30 g fast carbs (gel/chews/diluted juice) + sips of electrolyte drink (300–500 ml/hr depending on heat).
Post (0–60 min)
30–50 g carbs + 25–35 g protein (shake + fruit or yogurt + granola). Add salty foods if you sweat heavily.
Simple day of meals (example)
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Breakfast: Oats, whey or Greek yogurt, berries, chia.
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Lunch: Rice bowl, chicken/thigh or tofu, veggies, olive oil.
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Pre-session snack: Banana + honey rice cake.
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During: Electrolyte drink + gels as needed.
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Dinner: Potatoes, salmon or legumes, big salad, pumpkin seeds.
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Before bed (if sore): Cottage cheese or casein + kiwi.
Common mistakes
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Under-salting in heat; skipping carbs on back-to-back days; trying new foods on race week.