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What is your go-to meal before a 60-90min high-intensity run, bike, or swim? Does it change per discipline?

Before a run, I prefer something light like a banana with peanut butter or a rice cracker, plus an energy drink. I also try to be gluten free for the whole day before the session.
 
Transcript: "Hey, Benjamin. Currently dressed to head out on the bike. But for a run, my go-to would be a Black Doubleshot Espresso and something very light. I'm talking either banana with some peanut butter or a rice cracker with something similar, just very, very light. And then I prefer to get my energy from drinks if you have that available, say, if you're heading to the track or something that you have a drink bottle with some energy in that. And yeah, just keep it easily digestible. And generally, I try to be gluten free before that session for the whole day. So even if I'm doing that session in the afternoon, I try and just eat lightly simply because my stomach is a little bit more sensitive before run. And yeah, savor the benefits afterwards."
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Jan Frodeno

🇩🇪 All - Olympic 🥇 & 5x IM World Champ
Hey, Benjamin. Currently dressed to head out on the bike. But for a run, my go-to would be a Black Doubleshot Espresso and something very light. I'm talking either banana with some peanut butter or a rice cracker with something similar, just very, very light. And then I prefer to get my energy from drinks if you have that available, say, if you're heading to the track or something that you have a drink bottle with some energy in that. And yeah, just keep it easily digestible. And generally, I try to be gluten free before that session for the whole day. So even if I'm doing that session in the afternoon, I try and just eat lightly simply because my stomach is a little bit more sensitive before run. And yeah, savor the benefits afterwards.
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Craig Alexander

🇦🇺 Long - 5 x World Champion, Coach
Hi Benjamin, it's a great question. My routine was to always time the workouts, 2, to 3 hours after breakfast or lunch. So I'd have a normal breakfast or lunch and make sure my intense workouts were a good few hours. After that. I would always have a cup of coffee, maybe an hour before, and if I was feeling a little light on calories, and I needed a Top-Up. I might take a gel 30 minutes before the intense workout. But yeah, I think it's a great question because Fueling your body, particularly for those intense workouts is really important and it's important part of planning our training. I was always a little more tolerant and could have something in my stomach for the, for the bike workouts, but particular with the swimming and the running those really high intensity workouts. I would, I would schedule them a good few hours after my meals. Good luck.
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Dr. Dan Plews

🇬🇧 Physiologist -IM World Champion Coach
Hi, Benjamin. Before I do a high-intensity workout, I typically don't eat that much. In fact, I generally keep it pretty light. I mean, I do most of my workouts in the morning, so it's quite early, but typically, I'll have an SFuels bar, which is mostly protein. And coffee is a bit of a [INAUDIBLE].. But if it's particularly hard, and it's close to 90 minutes, I'll take a bit of SFuels RACE+ in my bottle as well during, and I'll probably start having a bit of that after about 40 minutes. But generally, I keep it pretty light, don't tend to go too heavy on the food as I just don't really think it helps with getting out that high performance. And it's been shown in the research and studies I've done myself. Hope this helps. See you later.
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Greg Bennett

🇦🇺 Olympian, 3x World Champ, CoS AnyQuestion
My suggestion for a go to work out. I think I would not eat at all. I don't if I'm gonna do something really intense. I don't want my digestive system to feel full or or any I like to be hungry. And so I probably make sure I'd eat two to three hours before. If it was in the afternoon the workout, but in the mornings, otherwise, I just have an espresso coffee. Maybe something very, very light, but generally just the espresso coffee would do. And And that's it. And it doesn't matter. Whether I'm swimming biking running doing gym or whatever. I prefer to stay alert and not have anything in my digestive system. Just
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Emma Pallant-Browne

🇬🇧 Multi 70.3 🥇, 2x World Champ Duathlete
So, my go-to meal, let's start with a swim. So, the swim I can eat pretty close to swimming. So I would for yeah, especially, like, let's say 90 minutes. I probably have egg on toast between half an hour to an hour before with a coffee. And yeah, that works quite well for me. Likewise again, I'd say that I can stomach things pretty well, but I see, So much on the indoor. So if it's a 90-minute session, I'm probably doing it inside. So I tend to have something salty, like a packet of those salty, kind of baked crackers. I'm not sure if you get them, but they're, yeah, we have them in South Africa. And yeah, I'd stay off the fiber, stay off the, the protein, just because carbs and so defined really easy to digest, then for a run. So I'm a little bit. More. That's where I kind of have to watch out. Got wise, if it's a high-intensity 90 minutes, then I'd say, either 90 minutes or two hours before. I'd have on white breads, maybe two or three, slices of white bread with some honey, and some salt. And again, yeah, that just tends to work best for my stomach. Maybe a smaller black coffee. Just help that go down and hydrate really well.
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Rebekah Keat

6x Iron Champ, 2x Junior World Champ, Coach
Hey Benjamin. Thanks for the question. What is your go-to meal before a 16:9 a minute? Intensity bike run or Swim? Does it change per discipline? I could usually used to be able to eat anything before I worked out even just 30 minutes before unless it was a really really hard run or something, I would be burping, the whole session but I used to edit eat before and if that doesn't work for most people, so you got to remember that we actually can store a 90 grams of carbohydrate as energy in our glycogen stores, so you really don't actually need to eat unless you want it to Lie on your stomach or just to sit something to say to your tummy, you really don't need it for a 90 minute workout. You can get away with having nothing. You can just use your body fat as energy and your glycogen stores. So if you can get away with it, do it. But if you find yourself bonking or lightheaded, what I usually would have, would be a piece of toast with peanut butter. I go gluten-free or a banana, I know yarn recommended a banana, but again, so I think sometimes too. We tend to overeat four sessions under 90 minutes and we really don't need need to unless you want to have something sitting in your tummy. So I hope that helps have a great day.