If you’ve ever hit the wall mid-race, felt your legs turn to lead, or watched your pace slip no matter how hard you pushed — it wasn’t your fitness that failed you. It was your fuel.
 
Written by Paul Evans, MSc, RNutr – a registered performance nutritionist who’s worked with endurance athletes of all levels – this guide is your complete, science-backed blueprint for carbohydrate loading and race-day nutrition. Whether you’re training for your first 10K or chasing a marathon PB, you’ll discover exactly how to fuel for maximum energy, sharper pacing, and a stronger finish.
 
Inside, you’ll learn:
 
The proven carb-loading strategies elite runners use (and how to tailor them to your body).
Race-day meal timing — what to eat 3 hours, 30 minutes, and during the race for sustained energy.
Exact carb targets per hour for 5K, 10K, half marathon, and marathon events.
How to avoid gut distress while still hitting your fuelling numbers.
Aid station tactics and recovery protocols to bounce back faster.
 
Every protocol is grounded in real sports nutrition science and made practical with sample meal plans, timelines, and easy-to-follow charts — so you can stop guessing, stop under-fuelling, and finally race at your true potential.
 
Because you don’t run out of strength — you run out of fuel. Fix that, and everything changes.