A normal meal 2-3 h before: carbs plus a little protein. Protein smooths out the sugar spike
•Porridge, cottage cheese and berries
•Bagel with cream cheese and honey
•Rice and two eggs
AFTER
70 g of carbs + 30 g of protein
In the first 30-60 minutes: 70 g of carbs plus 30 g of protein. A full meal within 2 hours
•Omelette, toast and a banana
•Protein porridge with berries
•Rice and turkey
IMPORTANT
This is a starting point. Everyone's stomach is different, so test what works for you in training. Never try new food on race day. If you have health issues, talk to your doctor.