# @protein.papi_ on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DNV7ZJNRQQR
- **Gondola URL:** https://gondola.cc/posts/33423830-proteinpapi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/fa10466faa.jpg
- **Posted:** 2025-08-14T16:45:51.000+00:00
- **Account Owner:** Victor Miranda (@protein.papi_) — https://gondola.cc/protein.papi_

## Caption

STOP LEAVING GAINS ON THE TABLE 
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 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.
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To take your performance to the next level hit the link in bio for all your nutrition goals! 
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📸: frankdoesfilm 
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#RunnersFuel #EatToRun #EnduranceNutrition #FuelTheRun #MarathonTraining #SportsNutrition #CarbsForRunners #HydrateToPerform #ScienceBackedRunning

## Stats

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## Tags

sportsnutrition, sciencebackedrunning, fueltherun, carbsforrunners, endurancenutrition, marathontraining, runnersfuel, hydratetoperform, eattorun

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