Robert Gorgosch

speaker

990 appearances 10 recordings 1 series first heard May 2026 last heard 14 Aug

Robert Gorgosch’s voice in public audio — every appearance, attributed to the second.

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Recordings per month over the last 12 months — 10 in all, peaking in Aug 2026 with 3.

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UNLOCKING PERFORMANCE · Deep Dive: how to fuel for long distance triathlon · 13 Jun 2026 podcast

Um, you need a little bit of protein, but you probably need a little bit less.

You don't do a lot of training in those last days, but you need to um like ramp up your carbohydrates.

I would suggest around 10, maybe 12 grams of carbohydrates per kilogram of body weight.

also depending a little bit on your uh expected performance.

But in this range for a long distance race it absolutely makes sense.

And if you calculate this for like a

Летсай ей ті кілограм мел, гай перформан атлет.

That's a lot of carbohydrates.

So almost 1000 grams of carbohydrates.

So there's not much space, like I said, for fiber.

Uh just go with high amounts of rice, um, honey, um uh maybe um sports nutrition products, white bread, pasta, keep it simple and

Yeah.

Eat this amount uh in maybe

Not in one meal, but in spared meals over the day.

Maybe you can have three main meals and two to three snacks.

If you do some training, also

fuel those training with high amounts of carbohydrates.

I always suggest the athletes I coach to um take the same amounts of carbs per hour and all the the same type of carbs per hour that they will take on the next day in the race, just to get used to it.

Test it one last time and then just do the calculation and and get those uh

carbs in.

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