The Freetrail Podcast with Dylan Bowman Asker Jeukendrup | Endurance Nutrition Masterclass
Dec 18, 2025
Asker Jeukendrup, a renowned sport scientist and co-founder of NeverSecond, dives deep into endurance nutrition. He discusses the evolution of carbohydrate strategies in sports and the importance of glucose-fructose combinations for optimal absorption. Asker shares insights on gut training for improving carbohydrate tolerance and how to tailor nutrition based on race conditions. He also covers the nuances of electrolyte balance, caffeine's role, and practical tips for fueling performance, while emphasizing evidence-based approaches for athletes.
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Absorption, Not Oxidation, Is The Bottleneck
- Carbohydrate absorption, not oxidation, limits intake during exercise.
- Combining glucose and fructose opens a second intestinal 'door' to increase usable carbs above ~60 g/h.
Use Multiple Sugars To Increase Carb Uptake
- Use multiple carbohydrate types to raise intestinal uptake and tolerance during exercise.
- Aim for ~90 g/h (2:1 glucose:fructose) as a practical, tolerable target for many athletes.
More Carb Isn't Always Better
- More carbohydrate isn't always better beyond a point because GI problems rise without clear performance gains.
- Evidence supports 90 g/h tolerance; benefits of 120+ g/h remain unproven and carry higher GI risk.