Picture the kind of athlete who has been training seriously for years and is two weeks out from a goal date — a powerlifting meet, a half marathon, an outdoor climb, an A-race on the bike. The training is in. The taper has started. The night before the goal, the athlete picks up the phone and asks the coach what to eat on race morning. The coach has been waiting for this question. It is the wrong question. The right question was what to eat on the four training days that practiced the race-morning meal.
That is the entire problem this cookbook is built for.
Inside this one
- 30 recipes organised by training window — pre, post, race day, rest, deload, travel-competition
- The 4 timing windows that actually matter, sized by the literature
- The "nothing new on race day" rule and how to train the race-morning meal
- The 30-minute anabolic window buried with citations
- Multi-day refuelling architecture and IAAF-consensus hydration protocols
- Red Flag, Soapbox, and Industry Graveyard for the timing-supplement economy
The standard it is held to
Every factual claim in this volume names its source, and every claim carries a confidence grade — settled, strong, emerging or contested. Where the evidence is thin, the text says so. How it’s made, in full → · What we’ve got wrong →