251. Intra-Workout Carbohydrates: What Elite Athletes Know That Influencers Are Getting Wrong

The Kris Gethin Podcast

Kris Gethin

Fitness, Health & Fitness, Nutrition

4.9 • 598 Ratings

🗓️ 19 March 2026

⏱️ 19 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Most people training for performance, muscle, or body composition have been told that carbohydrates during training are unnecessary, counterproductive for fat loss, or only relevant for endurance athletes. But walk into the hotel rooms of the professional bodybuilders, UFC fighters, and motocross racers at the Arnold Classic and every single one of them is consuming carbohydrates mid-session, because when you understand how glycogen actually fuels high intensity output, the debate stops being a debate.

In this episode of the Kris Gethin Podcast, I break down the exact physiology behind why skipping intra-workout carbohydrates is quietly costing you performance, muscle, and recovery, and the specific formula I have been using and refining for 21 years to fix it.

What's Discussed:

(00:01) Why this debate keeps confusing people, and what I saw at Arnold Classic

(02:21) Glycogen, glycolysis, and why high-intensity training runs on carbs

(04:45) Why intra-workout carbs can delay fatigue and help you finish as strong as you started

(07:08) The 4 things an intra-workout protocol should cover

(09:28) Key ingredients I use and what each one is doing physiologically

(11:47) Real-world examples across bodybuilding, UFC-style training, and high-output sports

(14:13) The practical takeaway, and what I am running next with my at-home trainer

Find more from Kris:

Website: https://www.krisgethin.com/

Instagram: @krisgethin

Youtube: https://www.youtube.com/krisgethin

2 Shred: https://www.unmatchedsupps.com/products/2shred

Resources Referenced in This Episode:

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Link: https://redlightrising.co.uk/
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Lumaflex, click here and use Code: KRISGETHIN (10% off)

• Collagen

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Thank you to our sponsors:

Biostack: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris
Unmatched Supps: Natural pre workout, recovery, and hydration support (KGC10 for 10% off)

Transcript

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0:00.0	Welcome to the Chris Getten podcast where we dive deep into the science of building a stronger physique,
0:11.9	unlocking the secrets of anti-aging and optimizing your health through cutting edge biohacks,
0:17.6	fitness strategies and mental resilience. I've been a personal trainer for nearly 30 years now and voted the number one transformation
0:25.2	trainer by governing bodies such as PT Academy, bodybuilding.com and trainerize.
0:31.9	I am the co-founder of unmatched supplements, co-founder of the Chris Kathleenethyn Jims franchise, and co-founder of my
0:39.6	online coaching platform, Chris Kethin Coaching, and author of several books. I'm a hybrid athlete,
0:46.2	a natural pro bodybuilder, and I've competed in events such as Iron Man Triathlon, Ultramarathon,
0:52.0	Spartan, and many more. My goal with this podcast is to cut through
0:56.7	the noise of fitness myth, misconceptions, and deliver clear protocols, actual tips, and real
1:04.1	resilience and science to help you optimize your physique, elevate your physical and mental
1:10.4	health span, and, of course, enhance your
1:13.5	life. Good day, everybody, and welcome to another episode of the Chris Gethin podcast. Now, I am in
1:24.5	Columbus, Ohio. I'm recording my second podcast here from the Arnold Classic. We've been
1:31.0	having a lot of great meetings here today, and we have come to the end. I am flying back to Boise.
1:38.2	I'm bored in my flight at like 520 in the morning, so I thought, you know what, I'm not going to go to the evening show.
1:43.6	I love bodybuilding. I've been coming to the Arnold Classic here for 25 years now. I used to work for
1:49.9	Flex Magazine here, bodybuilding.com is the editor and chief. And as much as I love bodybuilding and
1:56.7	seeing people here that I've known for many years and the fans, I'll watch it online and get the
2:02.0	results from my friends like Neil Hill later. I want to come back and record this podcast because
2:07.4	this is one of the debates that I was having today with quite a few people in regards to
2:12.5	intra workouts, like carbohydrates. Should we be using carbohydrates during workouts? And one thing that I did
2:20.5	realize, after speaking to a lot of athletes here, a lot of serious athletes do consume carbs
	...

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