Carbohydrates - science and practice with Tim Podlogar, PhD | EP#354

That Triathlon Show

Mikael Eriksson

Health, Swimming, Endurancesports, Run, Cycling, Health & Fitness, Fitness, Ironman, Swim, Bike, Sports, Running, Sportscience, Triathlon

4.9 • 596 Ratings

🗓️ 5 September 2022

⏱️ 82 minutes

🔗️ Recording | iTunes | RSS

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Summary

Tim Podlogar, PhD, is a Research Fellow at the University of Brimingham, Assistant Professor at the University of Primorska (Slovenia), and nutritionist for the Bora Hansgrohe World Tour cycling team. One of Tim's main areas of expertise is the science and practice of carbohydrates in endurance sports, and this is the topic for today's interview. IN THIS EPISODE YOU'LL LEARN ABOUT: -Carbohydrates before, during, and after competition -When and why to use glucose and fructose -Is 120 g/h carbohydrate feeding superior to the commonly recommended 90 g/h? -Training in a glycogen-depleted state -Reverse engineering your carbohydrate intake by looking at upcoming workout demands -Continuous blood-glucose monitoring -Training the gut SHOWNOTES: https://scientifictriathlon.com/tts354/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help. ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts. LINKS AND RESOURCES: Tim's website, Instagram and Twitter Nutrition at the cycling World Tour level with Robert Gorgos (Bora-Hansgrohe nutritionist) | EP#267 RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233 The menstrual cycle and oral contraception – impact on exercise performance with Kelly McNulty | EP#280 Carbohydrate intake in racing – a case for going very high with Aitor Viribay Morales (Astana Pro Team) | EP#269 Musculoskeletal adaptations, “train low” strategies, and muscle fiber types with prof. John Hawley | EP#248 High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236 High rates of fat oxidation are maintained after the sleep low approach despite delayed carbohydrate feeding during exercise (NB. Delayed feeding in train-low strategies) - Podlogar et al 2021 (full text link) Increased exogenous but unaltered endogenous carbohydrate oxidation with combined fructose-maltodextrin ingested at 120 g h -1 versus 90 g h -1 at different ratios (NB. 90 g/h vs. 120 g/h carbohydrate) - Podlogar et al. 2022 Progressive increase in glucose transport and GLUT-4 in human sarcolemmal vesicles during moderate exercise (NB. GLUT4 needs time to be translocated to the muscle membrane - reason for progressive feeding) - Kristiansen et al. 1997 Muscle glycogen utilization during prolonged strenuous exercise when fed carbohydrate (NB. No muscle glycogen sparing with CHO but prolonged endurance -> yet blood CHO source then rescues low muscle glycogen levels -> so 120 might be better than 90 if being able to oxidise it) - Coyle et al. 1986 Glucose Plus Fructose Ingestion for Post-Exercise Recovery-Greater than the Sum of Its Parts? (NB. Why fructose?) - Gonzalez et al. 2017 Performance effects of periodized carbohydrate restriction in endurance trained athletes - a systematic review and meta-analysis (NB. review of CHO restriction) - Gejl & Nybo 2021 Effect of Carbohydrate Content in a Pre-event Meal on Endurance Performance-Determining Factors: A Randomized Controlled Crossover-Trial (NB. Blood glucose rises similarly as lactate on a graded test) - Aandahl et al. 2021 "Addition of fructose to a carbohydrate-rich breakfast improves cycling endurance capacity in trained cyclists" (NB. Breakfast study) - Podlogar et al. Will be published in the International Journal of Sport Nutrition and Exercise Metabolism. Exercise Physiology: Theory and Application to Fitness and Performance - Book by Scott Powers et al. RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Transcript

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0:00.0	The Traathlon Show, 354.
0:05.1	Hey, what's up, everybody, and welcome back to another episode of That Traathlon Show, the podcast
0:23.3	presented by Scientific Triathlon.com. I'm our host Michael, and on today's episode, I interview
0:28.7	Dr. Tim Paudelagar. Tim is a research fellow at the University of Birmingham and assistant
0:33.7	professor at the University of Primoroska in in Slovenia and he's also a nutritionist
0:37.9	for the Bora Hans-Greway World Tour cycling team. In today's interview with Tim, we discuss
0:42.8	all things carbohydrates in endurance sports. This is one of Tim's main areas of expertise and
0:47.9	he's done a lot of research in the area. So we'll go into all sorts of topics including
0:53.7	things like pre, during and post
0:55.9	workout carbohydrate recommendations, train low strategies, continuous blood glucose monitoring,
1:02.0	glucose and fructose, 90 versus 120 grams per hour carbohydrates, and many of the typical
1:08.3	questions that come up and get the most up to date information from the field of scientific research, but also applied practice.
1:16.8	As a team is somebody who works very much on the applied side of the sport as well.
1:22.3	Before that, big thanks to our sponsors, position fuel and hydration, that creates sports nutrition products, including
1:28.2	both carbohydrate products and electrolyte products. They also help you use these products effectively
1:33.5	through a range of free tools, services and content. Precision fuel and hydration have partnered
1:38.4	up with Swift Tri Academy and will be helping the Swift Tri Academy athletes nail their nutrition
1:43.2	and hydration strategy in the lead up to Kona. And in parallel with this, they will be helping the Swift Tri-Academy athletes nail their nutrition and hydration strategy in the lead up to Kona.
1:46.2	And in parallel with this, they will be running monthly group rides on Swift with the next one being this coming Thursday on the 8th of September.
1:54.3	So if you just Google precision fuel and hydration swift ride, you will find the link with all the information and you can sign up.
1:59.8	And remember that as a listener of the podcast, you can get 15% of precision fuel and hydration products by using the code
2:04.9	tTS22 at checkout on precision fuel and hydration.com and remember that they offer free video
	...

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