● A highly efficient source of fuel. Your body requires less oxygen to burn carbohydrate than it does for protein or fat. Think of it as your “go fast” fuel. ● Aids the metabolism of fat. To burn fat effectively, your body must break down a certain amount of carbohydrate. ● Your body can only hold enough glycogen (the stored version of carbohydrate) for 70-90 minutes of exercise. ● Examples of good pre-race carbohydrates include pasta, oatmeal porridge, low fat yoghurt, white bread, energy drinks and energy bars.