Calories & Macros Explained: Deficit vs Maintenance vs Surplus (Protein, Carbs, Fats Made Simple)

Pre-Training Fuel 101: Carb Loading & Race-Day Nutrition (Half Marathon, Marathon, HYROX)

Beating PBs starts before the start line. In this episode, Performance Dietitian Caoileann Conway and Coach Eoin Donnelly break down exactly how to fuel before training and big race days such as half marathon, marathon, and HYROX so you can start topped up and finish strong. What you’ll learn * The pre-session formula: 2-4 hours before + simple sugars 30-60 mins before * Carb loading made simple: for events greater than 90 mins, aim ~8-10 g/kg/day for 24–48 hrs (marathon closer to 10–12 g/kg/day). * Caffeine basics: 3–6 mg/kg 30–60 mins pre (or 1–3 mg/kg for training days). * Gut training & race-week tweaks to avoid GI issues. * How the plan changes for training vs half vs. full marathon vs. HYROX. Quick-start simple carb options 1. Banana 2. Bagel with banana + honey/jam 3. Squares bar 4. Sugary cereal e.g. Frosties 5. Caffeine + Carbs drink e.g. Red Bull 6. Jellies 7. Dried Fruits 600g & 800g Carb Day Examples available here: https://www.canva.com/design/DAGyZog97Vg/0mGe-kHN7tKb6ZwaAQTrDg/view?utm_content=DAGyZog97Vg&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h1a81fdd780 If this helped, follow, rate ★★★★★, and send to a friend who’s starting their next phase. ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

Calories & Macros Explained: Deficit vs Maintenance vs Surplus (Protein, Carbs, Fats Made Simple)

We demystify energy balance and macronutrients so you can fuel with confidence in any phase. Expect clear targets, practical meal ideas, and mindset tips to avoid crashing out over your nutrition.  What you’ll learn: * Deficit vs maintenance vs surplus, how each actually works * A simple macro framework for each stage and how to adjust * How to adjust when progress stalls (without slashing calories) * Common myths that waste your time * Calorie Calculator recommendation: https://www.idealnutrition.com.au/calorie-calculator/ If this helped, follow, rate ★★★★★, and send to a friend who’s starting their next phase. ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.