Episode Details

Tim Podlogar, PhD, is a Research Fellow at the University of Brimingham, Assistant Professor at the University of Primorska (Slovenia), and nutritionist for the Bora Hansgrohe World Tour cycling team. One of Tim's main areas of expertise is the science and practice of carbohydrates in endurance sports, and this is the topic for today's interview.         

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Carbohydrates before, during, and after competition

-When and why to use glucose and fructose

-Is 120 g/h carbohydrate feeding superior to the commonly recommended 90 g/h? 

-Training in a glycogen-depleted state

-Reverse engineering your carbohydrate intake by looking at upcoming workout demands

-Continuous blood-glucose monitoring

-Training the gut

SHOWNOTES:

https://scientifictriathlon.com/tts354/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/

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LINKS AND RESOURCES:

• Tim's website, Instagram and Twitter
• Nutrition at the cycling World Tour level with Robert Gorgos (Bora-Hansgrohe nutritionist) | EP#267
• RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233
• The menstrual cycle and oral contraception – impact on exercise performance with Kelly McNulty | EP#280
• Carbohydrate intake in racing – a case for going very high with Aitor Viribay Morales (Astana Pro Team) | EP#269
• Musculoskeletal adaptations, “train low” strategies, and muscle fiber types with prof. John Hawley | EP#248
• High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236
• High rates of fat oxidation are maintained after the sleep low approach despite delayed carbohydrate feeding during exercise (NB. Delayed feeding in train-low strategies) - Podlogar et al 2021 (full text link)
• Increased exogenous but unaltered endogenous carbohydrate oxidation with c