Sabab Khan PT

26/01/2026

May I have your attention? 🙋🏾‍♂️
SWIPE RIGHT FOR A SHORT STORY

Your environment matters.
Choose growth. Choose fun. Choose people who want to win alongside you.

Do what lights you up
Eat real food (plus cheeky treats)
Train hard. Perform better.

If you’re not enjoying the process, what’s the point?

Peace out✌🏾

18/08/2025

Carbohydrate Loading for Endurance Performance 48 hour protocol

Carbohydrate loading, commonly referred to as carb loading, is a nutritional strategy used by endurance athletes (e.g., marathon runners, triathletes, cyclists) to maximize glycogen storage in skeletal muscle prior to competition. Glycogen is the body’s primary fuel source during prolonged, moderate- to high-intensity exercise, and sufficient availability is strongly linked to sustained performance and reduced fatigue.

48-Hour Carbohydrate Loading Protocol
Carbohydrate intake: 8–10 g per kilogram of body mass per day. For example, an athlete weighing 60 kg should consume approximately 480–600 g of carbohydrate daily.

Energy distribution: 85–95% of total energy intake should come from carbohydrate sources. Protein and fat intake should be reduced to allow for greater carbohydrate consumption.

Meal frequency: Smaller, frequent meals are preferable to minimize gastrointestinal discomfort associated with large bolus intakes.

Pre-competition dinner: The final evening meal before race day should be relatively light to facilitate digestion and prevent gastrointestinal distress, while still contributing to glycogen replenishments.

Pre-race meal: Approximately 2–3 hours before competition, ingestion of ~150 g of easily digestible carbohydrate is recommended to optimize liver glycogen stores and ensure availability of circulating glucose.

Continued in comments…
Prioritise low-fiber, low-fat, fast-digesting carbohydrates to minimize gastrointestinal upset.

27/04/2025

Sub 3 hour marathon achieved ✅ 🫡
15/09/24 Sydney marathon 03:24:38
27/04/25 Ballarat marathon 02:59:54

15/10/2024

10/10/2024

🍞 CARB LOADING 🥯
When running a marathon or undertaking any endurance events, your body burns a lot of energy. Fuel, especially carbs, is needed to maintain performance.

We heard of the term “carb loading” but what does it mean? No, it doesn’t mean eat any or every carb in site.

Here’s a 48hr carb loading guide:
•85-95% of your energy source should be from carbs to replenish, and fill up glycogen stores
•8-10g per kg of your bodyweight, meaning if you weigh 60kg, then carb intake should be between 480g to 600g
•Minimise protein and fat intake over the 48 hours
•Try having smaller frequent meals rather than large meals so you don’t feel too full and uncomfortable
•Dinner before race day should be light so the food is digested better overnight, and you wake up hungry to eat in the morning
•Around 150g of carbs 2-3 hours before the race is recommended

In terms of food selection, I would suggest avoid high fibre foods, and stick to fast digesting carbs. Don’t eat food that upsets your stomach. Examples are white bread with jam, plain bagel with honey, bananas, lollies, electrolyte drinks, juices, donuts (yes! but not too many due to the high fat content), white rice with soy sauce.

Carb numbers game:
•100g of banana (medium) - 23g
•250g of rice (1 microwaveable bag)- 70g
•100g bagel- 50g
•600ml electrolyte drink- 35g
•1 Krispy Kreme donut- 24g
•40g strawberry jam- 25g
•40g honey- 33g
•100g lollies- 77g