Here to say hello from Slovenia ;) Nice from TR to host Tim as guest.

Really interesting, seems like this is an area where the reporting of the science is almost getting ahead of the science, in that coaches and nutrition its keep making firm recommendations on what is best, only for the recommendations to change almost immediately. Its definitely worth people experimenting themselves regardless of what the science says works at population or study level. I've personally found via experimentation that I can tolerate (and feel a noticeable benefit from) fuelling up to around 90g carbs per hour (mixed sucrose and fructose) without issue during moderate (tempo/SST) training, but have hit definite gut absorption issues when trying to push up towards 120g or trying to fuel at the 90g/hour level during intense efforts.

@lechprotean

3 жыл бұрын

well the recommendation here is really simple and consistent with 'common sense' - a mix of fructose and glucose is better than glucose only. A typical unstrained gut can only ingest up to 66g/hour so more is probably stored and ingested after the exercise - what's controversial about this science/recommendation?

@XX-is7ps

3 жыл бұрын

@@lechprotean where did you pick up that I was calling the research controversial?

Excellent. Hilarious subtitles at times, gels = jazz, fructose = fruit toast.

The biopsies taken from the thigh are not that bad if you are able to relax. I'm always able to ride the next day. It can feel like doms if there is a lot of swelling, but it subsides within a few days.

Basically SUGAR for the win. Table sugar and white rice are ULTIMATE FUEL. Drink water till you piss clear for blood volume. Boom. Thank you amazing podcast

C13 has one more neutron, not an extra proton.

@timpodlogar

3 жыл бұрын

I know. I failed. 🙈 sorry.

It is my understanding that the max amount of carbohydrates per hour DOES NOT correlate with the size or the weight of the athlete. It rather correlates with the total LENGTH of the digestive trackt. As the length is much the same for everyone, the max intake does not change with size or weight.

@timpodlogar

3 жыл бұрын

Evidence we have to-date suggests that max amount of CHO per hour DOES NOT correlate with max CHO ingestion rate. I personally think that the data we have this evidence from is incomplete and we would need better studies to investigate this. Stay tuned for this 😉

How does did work for type 1 diabetics. How does taking in 60g carbs effect them

@TrainerRoad

3 жыл бұрын

Workout fueling for type 1 diabetics requires very individualized modification and attention by the athlete themselves, with the aid of their doctor.

As a scientist myself, I have say that Dr. Podlogar's discussion of self-experimentation in the lab is the very definition of n=1 studies. Unfortunately, for me it muddied the waters significantly for the results of the carbohydrate study. It is my belief that as scientists, we have to be very clear where we discuss results of a study and what the results may say, and where our personal opinion begins. It is at this clear demarcation point that we as scientists need to say "this is my personal opinion" or "this is what I've learned about myself" to differentiate what the scientific evidence says from what we are saying as a human beings with thoughts and opinions. I very much appreciate Dr. Podlogar's contribution to this podcast series and look forward to hearing about more his studies in the future.

@timpodlogar

3 жыл бұрын

Thanks for the feedback! Noted.

To hear Dr. Podlogar I have to turn the volume way up, but then Nate’s voice breaks my ear drums :) Is there a way to level the volume in real time?

@TrainerRoad

3 жыл бұрын

OPE! We'll work on audio for our future episodes. Apologies!

I would love to hear about the research using other sugars, lactose and galactose

@TrainerRoad

3 жыл бұрын

A good follow-up question to send to trainerroad.com/podcast! ;)

@timpodlogar

3 жыл бұрын

We actually have some data on these two types of carbohydrates. Whereas for galactose I can’t say much yet (papers coming), lactose is oxidised similarly as sucrose during exercise at a moderate dose. I doubt that we would see as high oxidation rates at high doses though.

@danielbyrne6214

3 жыл бұрын

@@timpodlogar Thank you for the information. At the moment I am trying a maltodextrin 2 : 1 lactose mix, of about 90gms total (but have tried higher). Is this a good mix? or does the lactose act like sucrose and it's really 90gms of a very similar carb source and I'm not gaining anything from the mix (unlike combining maltodextrin and fructose). I'm a triathlete and I'm trying to find a high octane mix that is easier on the stomach for the run portion of the race.

@timpodlogar

3 жыл бұрын

@@danielbyrne6214 are you sure you are using lactose and not sucrose? Just to double check before answering.

@danielbyrne6214

3 жыл бұрын

@@timpodlogar Yes, lactose, I believe I have brewers lactose (I didn't know it was used for brewing). I had heard that there had been some science showing that lactose was possibly a good energy source and helped promote healthy gut bacteria, unlike most simple carbs.

I think I missed it but what is the ratio or recommendation for fructose and glucose mixture?

@mitchellsteindler

3 жыл бұрын

1:1

@timpodlogar

3 жыл бұрын

You see various ratios in different papers. Usually it is somewhere between 2:1 and 1:1 (maltodextrin:fructose). I personally prefer ratios closer to 1:1.

@edthomas4727

3 жыл бұрын

@@timpodlogar Is 1:1 maltodextrin: fructose the same as simple everyday table sugar used to sweeten tea and coffee? If so, we could use table sugar from the supermarket to fuel our rides and workouts?

@timpodlogar

3 жыл бұрын

@@edthomas4727 exactly! We actually used table sugars for some of the research. Manufacturers avoid sucrose in sports nutrition field probably because it sounds too simple. 🤔

@Micha112233

3 жыл бұрын

@@timpodlogar thank you for your work! Is a monosaccharide mixture easier used in the body then a disaccharide because it needs to be broken up first in glucose/fructose?

The timing of this podcast couldn't have been better because Asker Jeudenkrup has just done an episode on carbs on the Fast Talk podcast. That is very worthwhile listening to. No surprise to me is that it's generally a bad thing to rely on exogenous carbs for 'every' training session, you will do yourself a favour by doing the occasional fasted session.

@natepearson5317

3 жыл бұрын

Dr. Podlogar wants to do a study on this very question. I'm hoping we can fund him. I think we're waiting for covid to end.

Interesting, but the audio is bad

@TrainerRoad

3 жыл бұрын

Apologies, we'll work on it moving forward!

Where is Jon

@TrainerRoad

3 жыл бұрын

In the live chat! ;)

the first episode was better. There was not that much real discussion of the science. The take-home messages were mixed and vague. This happens in science but what did we learn from this? In fact the most interesting point was that maybe mixing fructose and malto. does nothing for performance

who else was low key here to find out what he sounds like?

Dear competitors, don't be swayed by scientific research on carbs or smooth talking Ph. D's; stay true to ketosis and fasted training :-D

@beesplaining1882

3 жыл бұрын

Keto sounds like a religion!

Isotopes have different number of neutrons, same number of protons. What a mistake in a top researcher...

@lechprotean

3 жыл бұрын

English is not his first language - I'm sure he didn't mean that.

@timpodlogar

3 жыл бұрын

Sorry! Shouldn’t have happened! These things happen when super nervous I guess 🙈🙈

@josemanuelvalverde9342

3 жыл бұрын

@@timpodlogar Do not worry at all. You did a great work. It is me who must apologize for being so gross. Please, keep up with your relevant research!!