Optimise Nutrition Strategy Around Long Runs

Your long runs keep falling apart, you bonk at mile sixteen or your stomach revolts, and you've never worked out the fuelling properly. Give it your race distance, long-run length and duration, what you do now and what goes wrong, and this builds a plan for before, during and after, with real carbohydrate numbers. The fix for the wall and the dodgy stomach.

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I am training for a [race distance] with long runs up to [longest planned long run distance]. My long runs typically last [estimated duration in hours]. My current fuelling approach is {CURRENT_FUELLING_STRATEGY} and I experience [any issues, e.g. GI distress, bonking, no issues].
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**Create an evidence-based nutrition plan** for before, during, and after my long runs. Include carbohydrate targets, hydration guidelines, and product-agnostic fuelling options.
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1. Pre-run meal timing and macros (night before and morning of)
2. During-run fuelling schedule (by time intervals)
3. Hydration targets with electrolyte guidance
4. Post-run recovery nutrition within 30 and 60 minutes
5. Gut-training tips to reduce GI issues
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