Intermediate7 Days
7-Day Runner Glycogen Saturation
Designed for endurance runners. Learn how to execute a perfect carb refeed, prime nitric oxide levels, and maintain digestive health for long-distance efforts.
Progress: 0 / 7 Days0%
Day 1: Mitochondrial Aerobic Prep
Start loading inorganic nitrates to enhance mitochondrial output.
LEARN: Beetroot Juice
PRACTICE: Drink 250ml of beetroot juice with breakfast to support oxygen delivery.
Day 2: Gut Training & Slow Carbs
Train the gut to absorb complex carbs under exertion.
LEARN: Sprouted Oatmeal
PRACTICE: Eat a bowl of sprouted oatmeal 2 hours before a run to ensure stable energy levels.
Day 3: Electrolyte & Muscle Prep
Ensure mineral saturation to prevent muscle cramps and spasms.
LEARN: Raw Pumpkin Seeds (Pepitas)
LEARN: Raw Coconut Water
PRACTICE: Incorporate raw pumpkin seeds for zinc/magnesium and sip coconut water.
Day 4: Nitric Oxide Saturation Peak
Maximize vasodilation and lung ventilation before the high-volume days.
LEARN: Beetroot Juice
LEARN: Organic Spinach
PRACTICE: Drink 500ml of beetroot juice. Eat a serving of steamed spinach with lemon.
Day 5: Digestive Cleanse Phase
Keep the GI tract light and clear to prevent running distress.
LEARN: Apple Cider Vinegar (with the Mother)
LEARN: Fresh Ginger Root
PRACTICE: Drink ACV diluted in water before dinner to facilitate gastric clearing.
Day 6: Peak Carb Supercompensation
Carb load to super-saturate leg muscles (quads/glutes/calves).
LEARN: Sweet Potatoes
LEARN: Sprouted Oatmeal
PRACTICE: Consume 7-8g of carbs per kg of bodyweight, primarily from sweet potatoes and oats.
Day 7: Race Day Isotonic Fueling
Maintain fluid-electrolyte balance under high cardiovascular stress.
LEARN: Raw Coconut Water
LEARN: Himalayan Pink Salt
PRACTICE: Sip isotonic coconut water with pink salt during the race or run.