Performance Process: How to do 'high-carb' with Tim Podlogar

This week's Performance Process is the latest in our series delving into how and why World Tour racing is getting so much faster. The first of our deep dive episodes on the specifics of how racing is getting faster, Dr Tim Podlogar is our guest to discuss all things "high-carb."

The jokingly self-professed Mr Carbohydrate, Podlogar is an exercise physiologist at Birmingham University focusing on sports nutrition, exercise metabolism, environmental physiology and endurance performance. He is a former rower turned 5.5 w/KG cyclist and head nutritionist at Bora-Hansgrohe World Tour team.

Podlogar has tested low-carb diets in the past and is now a high-carb advocate. In this episode we discuss the benefits of a high-carb approach, why the simple carbohydrate is having its day all over again, how to fuel your own rides, and why we still need to consider supply and demand. Podlogar even gives us a grams of carbohydrate per kilogram of body weight for various breakfast timing options.

The Performance Process is a members-only podcast from Escape Collective. If you're not a member, you'll need to become one (insider or supporter level both apply – monthly or annual both apply) to listen to the full show.

Timestamps:

08:00 – Changing from low carb to high carb
16:00 – Advancements in nutrition products 
17:40 - Doing your homework
25:00 – Pros v amateurs
26:32 – Post ride window
27:51 – Fuel the activity 
32:30 - All about the balance
35:10 – How many crabs and when
38:04 – Why you are always hungry post ride
47:10 – How to fuel for early morning rides and races