Feed to Succeed: Expert Nutrition Advice

So I'm a bit unsure as well about the role of carbs and protein and when and how much to eat of each.

What are your thoughts on that, Emily?

Again, very broad.

Are we thinking before, during or after? Yeah.

Yeah, I mean, I suppose I think that you're meant to eat carbs before and protein after.

But is that true?

Yes and no.

So stereotypically, yes.

But as an endurance athlete, you should also be thinking about carbs afterwards as well.

I mean, let's start from the top.

So beforehand, yes, carbohydrates are king, as I like to call them.

And Again, any exercise longer than 90 minutes will benefit from a carbohydrate load.

Now, that might be 24 to 48 hours.

Some people like to go longer, but for most people, 24 to 48 hours of loading carbohydrate is pretty adequate for most people.

It's more making sure you're in the right types of carbs.

In a carbohydrate load before a long event, you want to focus on easily digestible carbs.

This is where things like your white pastas, white rice, white bread, all of that is your best friend.

They're not great for overall health and I'm not saying to have that all the time.

I don't want you living off Rice Krispies and Coco Pops most of the time.

We want the whole meal for our gut health and generally helping our... our health then most of the time but before a race you want to focus more on those easily digestible carb sources so carb loads should look boring they should look bland not too colorful and quite plain but that's usually the sign of a good good carb load um i think one of my favorite meals which sounds really boring but for like the evening of a carb load is like plain white rice with a little bit of chicken, so for protein, but with no seasoning, very boring.

But then having some honey, because again, easy sugar to digest and some soy sauce.

So I've got some salt as well.

Very simple, but it works.

And that's a firm favourite carb loading meal of mine.

But then when