Why Carb Loading Matters: Annie explains the significance of carbohydrates in delaying fatigue during endurance events, especially those lasting over 90 minutes.

The Evolution of Carb Loading: The discussion covers how carb loading techniques have changed over time, and why modern approaches differ from older practices.

Guidelines for Effective Carb Loading: Nic and Annie outline practical steps for athletes to follow, including the recommended intake of 8 to 12 grams of carbs per kilogram of body weight for 2 to 3 days leading up to the race.

Avoiding Common Pitfalls: They highlight the fine line between effective carb loading and overeating, ensuring that runners can maximize their energy stores without overindulging.

Choosing the Right Carbs: Annie advises on selecting high to moderate glycemic index (GI) carbohydrates that are low in fiber and fat to optimize performance and minimize digestive discomfort.

Hydration and Carb Loading: They discuss the importance of proper hydration during carb loading, emphasizing the need for adequate fluid and sodium intake as carbs store water in the muscles.

Personalized Nutrition: The episode wraps up with a conversation on the importance of individualization in nutrition plans, and how working with a sports nutritionist can provide tailored advice to meet specific needs.