Macro partitioning

Ingesting 200–300 g of carbohydrate 3–4 hours before exercise enhances endurance performance by increasing muscle and liver glycogen and maintaining blood glucose, with effects persisting for up to 6 hours.

Eat a meal containing 200–300 grams of carbohydrates 3 to 4 hours before your event. This boosts your muscle and liver glycogen stores and keeps your blood sugar stable during the race, improving your performance. If you are prone to blood sugar crashes, test this timing in training to see how your body reacts.