You've seen the numbers on the packet. 2:1 ratio. 60 grams. 90 grams per hour. Multiple transportable carbohydrates. But what does any of it actually mean — and how do you use it without blowing up your stomach on race day?

In Part 2 with Reece McDonald — head of performance at Embukos and Science to Sport partner — we sit down and break race-day nutrition into language that anyone can understand. No jargon walls, no brand pushing. Just the honest, practical science behind what goes in your bottle, how concentrated it should be, what your pre-race breakfast should look like, and why the stuff you do in training matters more than anything you panic-buy the night before.

If you've ever stood in your kitchen staring at a bag of race mix wondering how many scoops actually go in — this one's for you.

🎙️ Missed Part 1? Watch it here: [https://youtu.be/GSd23504_04]

📩 Got a nutrition question we didn't cover? Drop it in the comments or DM us — Reece is game to come back and go deeper.

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00:00 — The Scoop Problem Nobody Talks About

02:50 — Train How You Race (Or Pay For It Later)

05:17 — Multiple Transportable Carbohydrates — In Plain English

06:18 — The 2:1 Ratio and Why 90 Grams Is the Ceiling

08:58 — Going Above 90g — Who Actually Needs That?

10:03 — Gut Training: Why Racing Intensity Changes Everything

11:10 — How Concentrated Should Your Bottle Actually Be?

13:26 — Gels, Bars, or Bottles — Building Your Race-Day Stack

16:01 — The Pre-Race Breakfast That Won't Wreck You

19:20 — Bagels, Maize Meal, and Better Alternatives to Oats

20:43 — The Electrolyte Trap Most Riders Fall Into

22:05 — Panic Consuming: The Race-Day Mistake You Keep Making

24:24 — Your Questions, Our Next Episode

26:17 — Incremental, Not Experimental