Nutrients, Timing, and the Details
Before and after key sessions, prioritize easy-to-digest carbs: rice, potatoes, oats, ripe fruit, maltodextrin-based drinks. During sessions, pair glucose and fructose for higher hourly intake. Save higher-fiber whole grains for comfortable windows. What products or foods feel best at race pace?
Nutrients, Timing, and the Details
Sodium targets of roughly 500–700 mg per liter can help many athletes in temperate conditions; adjust for sweat rate and climate. Iron status, vitamin D, and overall energy intake matter for endurance health. Ask questions, and share what lab markers changed your training most.