| #1 | Oats | 66g slow-release carbs/100g. Beta-glucan for sustained energy. Low GI 55 — ideal for pre-race carb loading. 3 days pre-e | Pre-event (3h before) |
| #2 | Banana | 23g carbs, 358mg potassium. Quick energy, electrolyte support. GI 51 — gradual release. Perfect mid-race fuel. | Pre/during (30-60 min before, or during) |
| #3 | Sweet Potato | Complex carbs + potassium. GI 54 — sustained. 2-3x antioxidant capacity of white potato. | Pre-event meal |
| #4 | Beetroot | Dietary nitrates → NO (nitric oxide) → vasodilation. 6-16% improvement in time-to-exhaustion. 500ml beet juice 2-3h pre. | Pre-event (2-3h before) |