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She consumed ~379g of carbs the day before (6.1g per kilogram of body weight) which falls slightly below the recommended range of 8-12g/kg, and topped off her carb stores the morning of the event. As a member of the [PF&H Team](https://www.precisionhydration.com/about/our-team/) Mel knew that a gel [15 minutes before the start](https://www.precisionhydration.com/performance-advice/nutrition/reactive-hypoglycemia-and-what-and-when-to-eat-immediately-before-exercise/) would elevate her blood glucose and spare her stored energy for later in the event. For the ~70 minutes she spent crushing it at the World Champs, she didn’t need to take in any additional carb but certainly made sure to top up afterwards to help [promote her recovery](https://www.precisionhydration.com/performance-advice/nutrition/should-you-use-carbohydrates-or-protein-for-recovery/). 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