120g Carb to start is WRONG, and could hurt Performance. Tim Podlogar - Bora-Hansgrohe Pro Cycling

Mar 18, 2024

Expert Tim Podlogar discusses the importance of periodized carbohydrate intake for optimal sports performance, debunking the myth of starting with 120g of carbs and its negative impact on performance. Topics include carb timing for endurance races, balancing fiber intake, carb absorption in heat, and heat acclimation strategies.

Ask episode

Chapters

Transcript

Episode notes

Introduction

00:00 • 2min

Carbohydrate Metabolism and Sports Nutrition

01:40 • 20min

Optimizing Food Intake and Performance for Cyclists

21:50 • 2min

Optimal Carbohydrate Intake Timing and Quantities for Event Preparation

24:14 • 3min

Exploring the Influence of Carb Intake on Fat Oxidation Rates During Exercise

27:18 • 2min

The Future of Sport Science and Carb Research

29:08 • 10min

Exploring Carbohydrates, Heat, and Exercise Performance

38:48 • 2min

Optimizing Performance Through Temperature and Humidity Management

40:33 • 9min

Huge thanks to Tim for coming on to chat CARBS. I'm still amazed that we're still dialing in the best ways to consume macros for sports performance. TLDR: 120g to start is not worth it, and could harm performance! We also hit on a bunch of important topics for our performance. Thanks Tim! 00:00 Introduction and Background 03:17 Tim Podlogar's Expertise and Journey 04:20 Transition from Low Carb to High Carb 08:02 Understanding Periodized Carbohydrate Intake 10:50 Optimal Carb Timing for Endurance Races 13:17 The Impact of Carbs on Fat Oxidation 19:11 Carb Intake Before Races and Activation Sessions 20:47 The Role of Carbohydrate Source and Timing 23:58 Balancing Fiber Intake and Carb Timing 25:58 Carb Intake Recommendations Before Races 29:12 Reduced Fat Oxidation Rates and Carb Intake 33:50 Eating by Body Sensations and Individual Needs 35:14 Importance of Doing the Homework and Timing Carb Intake 38:19 Speed of Carb Absorption and Utilization 40:01 Carb Absorption in the Heat 41:46 Understanding Heat and Humidity 43:22 Adjusting Training in Hot Conditions 44:51 Heat Tips and Tricks 46:08 Heat Acclimation 47:16 Core Temperature in Heat and Cold 48:35 Heat Adaptation through Hot Baths 49:53 Conclusion and Where to Follow Tim https://www.instagram.com/tpodlogar/ Join this channel to get access to perks: https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join 👋🏽 If you're new to the channel, welcome! Check out some other training resources below. ⭐️If you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple. 🔔The best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ⚡️Check out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You! EVOQ Website: https://www.evoq.bike/ Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Calorify: https://calorify.com Discount Code EVOQ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC