Pre-bed toast with honey (glycogen top-up)
Type: Snack — pre-bed glycogen top-up · Typical slot: Friday night before Saturday long run · Time: 2 min
Tops up liver glycogen overnight, small enough to sleep on.
Ingredients (per person, G only)
- 1 slice sourdough or whole-grain bread (~40g)
- 15g honey
- Pinch flaky salt
Harshitha’s alternative on Fri/post-gym: half a cottage cheese bowl (100g cottage cheese + diced pear, no honey) — different purpose (casein protein, not glycogen).
Macros (G)
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| G | 160 | 4g | 32g | 1g |