3. Timing: When to Fuel

Do not wait until your legs feel empty to start eating.

    Pre-climb (15 min before): Consume a fast-absorbing carbohydrate (a gel or energy chew) to spike your blood glucose levels before the attack.

    During the climb: If the ascent lasts more than 45 minutes, take a gel at the halfway point. Sip electrolyte water every 10 minutes, even if you do not feel thirsty.

    Final stretch: If you are 5-10 km from the summit and pushing your limit, a liquid gel is preferable as it is absorbed almost instantaneously.