itc supplement & nutrition guide

a practical guide to fueling your training so you can perform and recover at a high level.

covers what to do before and during different types of runs - without overcomplicating things.

includes:

• carb targets for easy runs, long runs, and workouts
• how to fuel during sessions (including high-carb strategies)
• how to “train the gut” to handle more fuel
• practical examples of pre-race/session supplementation + fueling within different sessions