Fuelin Sessions Episode 16 - FODMAPs, gut health and performance in high carbohydrate diets: Diving Into The Research with Alan McCubbin
Jun 19, 2025
In this discussion, Alan McCubbin, a sports dietitian and researcher from Monash University, shares insights on gut health and its connection to athletic performance. They delve into how different carbohydrate intakes and FODMAP levels impact endurance and gastrointestinal comfort. The conversation highlights the importance of managing dietary choices alongside research findings. They also explore the challenges of gut bacteria sampling and the role of tools like the Monash University FODMAP app in helping athletes navigate dietary restrictions.
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FODMAP Symptoms Linked to Carb Loading
- FODMAP issues often arise during carb loading when intake doubles or triples, not during normal low carb days.
- FODMAP-related gut symptoms are dose-dependent, worsening with increased carb intake.
Scott's Personal Carb Loading Experiment
- Scott Tindal lowered his protein to 1.4-1.5 g/kg and boosted carbs to 10 g/kg before a half marathon.
- He found carb loading easier and race performance felt better with this adjusted approach.
Carbs Protect Gut Integrity in Exercise
- Carbohydrate intake during endurance exercise protects gut cell integrity by maintaining blood flow.
- Consuming carbs or protein during exercise can prevent gut damage seen when no nutrients are consumed.