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 · last 12 monthsRecordings per month over the last 12 months — 10 in all, peaking in Aug 2026 with 3.
Appearances
You're not moving much.
Maybe the liver glycogen stores a little bit lower.
So I would get something that contains fructose in the morning, something like honey, and a small amount or smallish amount of a glucose source like bread or uh rice again or cornflakes or something easy to digest, low in fire.
Um, and if if you have your start at seven, I would go for maybe five, five thirty.
five would be two hours before the race, you could have around one and a half to two grams of carbohydrates per kilogram of body weight in this breakfast.
So it would be
For our eighty kilogram athlete, maybe one hundred twenty to one hundred fifty grams of carbohydrates.
Um a typical breakfast could be cornflakes with rice milk and honey.
Easy.
You can get it anywhere on the planet and easy to digest, high in carbohydrates, low in fiber, low in fat.
That could be something.
Or uh white bread with honey.
Um some athletes um like a little bit of protein in that meal.
Because it's a long day, you will not have probably much protein in the race or no protein in the race.
So some like to have something like a soft boiled egg or a spoon of a maybe recovery shake powder as a protein source, but that should be it.
So easy to digest, high in carbs, low in fiber, low in fat, maybe a little bit of protein.
Just do what you're used to.
Like if you're gut trained and you're really prepared for high carbohydrate fueling, do that in the race.
I personally would for a long distance race I would not go
Much over one hundred grams per hour.
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