Water Loading Protocol
Estimated weight impacts. Individual results vary.
OMAD Adjustments
Days 7-4: High Protein
- OMAD at 7pm as normal
- Shift to chicken, fish, eggs, halloumi
- Less pasta/potatoes, more veg
- 3-4 litres water across the day
Days 3-2: Carb Load
- Pasta and jacket potatoes come back
- Larger carb-heavy OMAD meal
- Maintain high water, cut sodium (no marmite)
Day 1: Pre-Race
- Break OMAD — 2-3 smaller meals
- Easily digestible carbs
- Water to sipping only
- No coffee after midday
- Early dinner, nothing heavy after 6pm
Race Day
- OMAD fully off — small meals between stints
- Resume hydration with electrolytes
- Light breakfast 2hrs before first stint
Expected Weight Impact
Net
-0.5-1.5kg
vs baseline
Stint Nutrition
~4-5 stints of ~1.5hrs. 30-45 min breaks.
💧
Hydration — immediately
500ml water + electrolyte tablet. Sip, don't chug.
🍔
Food — within 10 min
Half sandwich (white bread, ham/chicken), banana, or rice cakes + PB. Nothing heavy or greasy.
⚡
Quick energy — 15 min before next stint
Jelly babies, energy gel, or sweets.
☕
Caffeine — night stints only
Take 30 min before stint. Coffee, 200mg tablet, or Red Bull. Don't use before midnight.
Keep your normal 11am coffee, then hold off.
🧳
Electrolytes — every break from stint 1
SiS/High5/Dioralyte tablet per 500ml. Don't wait until you feel dehydrated.
Packing List
☐ Electrolyte tablets (12+)
☐ 2x water bottles (750ml)
☐ Bananas (4-5)
☐ Rice cakes + PB
☐ Pre-made sandwiches (6+)
☐ Jelly babies / energy gels
☐ Caffeine tablets or coffee flask
☐ Red Bull x2
☐ Wet wipes
☐ Spare socks/base layer
24hr Timeline
| Block | Food | Caffeine |
|---|
| 6-10am | Light breakfast, banana | 1 coffee |
| 10am-2pm | Half sandwich | Hold |
| 2-6pm | Sandwich, rice cakes | Hold |
| 6-10pm | Larger meal if gap allows | Hold |
| 10pm-2am | Sandwiches, gels | YES |
| 2-6am | Whatever you can | Moderate |