Literally all liquids. 115g/hr
Just 1 caffienated gel (100mg)
Breakfast only 2 pcs of bread + honey. Approx 50g of carbs for breakfast nia....just enough to top off the approx 70-80% glycogen empty liver overnight. (muscle stores would still be rather full)
First 5km hoot nutrition already.
If i am not wrong (havent go verified, just read about it), Kejelcha missed his last nutrition feed, and just 2 -3 mins after that he got dropped liao.
The Maurten research team was embedded with Sawe’s team in Kenya for 32 days across six trips between last and this April. They were training his gut to absorb that load by mimicking race-day protocol in training. The hydrogel technology they have developed over the past 10 years now allows athletes to absorb 90–120 grams of carbs per hour without GI distress. In addition to that, sodium bicarbonate is also used, essentially a blood buffer since it neutralizes the lactic acid buildup that causes the burning sensation in muscles during high-intensity effort. Sawe used both of Maurten’s products for it on race day. Taking the bicarb early is deliberate since it peaks in the bloodstream roughly 60–90 minutes after ingestion, so the timing of 2+ hours before the race would put peak buffering capacity right at the start.
Sawe told the media in the press conference that he had two pieces of bread and tea with honey as his breakfast before the race.
You can see the complete fueling protocol in the image.
