STOP LEAVING GAINS ON THE TABLE - If you’re logging miles but skipping proper fuel, you’re capping your performance. Science is clear: carbs are king for endurance—aim for 1–4g carbs per kg of body weight 1–4 hours before a long run to top off glycogen stores and delay fatigue. During runs lasting over an hour, 30–90g of carbs per hour (ideally from a glucose–fructose mix) keeps your pace strong and energy steady. Afterward, recovery is key: 1–1.2g carbs/kg plus 20–30g of protein within an hour maximizes glycogen resynthesis and muscle repair, especially if you’re training again soon. Don’t neglect hydration—just a 2% fluid loss can impair performance, so rehydrate and replace lost electrolytes. Healthy fats (avocado, nuts, olive oil) support recovery on rest days. Bottom line: strategic fueling before, during, and after your runs isn’t just smart—it’s essential for endurance, recovery, and peak performance. - To take your performance to the next level hit the link in bio for all you...