Fuelling for Performance

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Over the last number of months I’ve had the pleasure of educating a number of high level endurance athletes who are prepping to compete on the World stage.
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The most common reoccurring factor I see that is limiting most athletes performance is carbohydrate intake. Without putting an absolute figure on it, I usually have to triple, if not quadruple their current intake to get them to where I want them to be.
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How can you put this into practice?
1. Aim to consume a large carbohydrate meal in the 2-4 hours prior to exercise. Think of this like spaghetti meatballs.
2. Around an hour before training you want something light on the stomach. Bagels and jam are a good choice for me.
3. Depending on the intensity and/or during of training/competition you may want to consider intra-carbohydrates.
4. Finally, aim for another large meal within the 4-hours after training/training.
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