Episode 476: Carbohydrate Fueling Strategies For Runners | Claire Shorenstein
Human Performance Outliers Podcast with Zach Bitter
Zach Bitter
4.8 • 622 Ratings
🗓️ 20 February 2026
⏱️ 90 minutes
🧾️ Download transcript
Summary
High carb fueling has been gaining momentum over the past few years. Claire Shorenstein shares some things to consider around this process to make it more sustainable and long lasting. Claire is a sports dietitian who hosts Eat for Endurance. She is a Board-Certified Sports Dietitian (MS RD CSSD) with over a decade of experience helping active people achieve their nutrition, health, and fitness goals. I'm also a longtime endurance athlete, with a passion for trail and ultra running.
Claire: eatforendurance.com | IG: @eatforendurance
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Transcript
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| 0:00.0 | It's how can we get the gut to tolerate more volume, more fluid, and absorb more carbohydrate without the GI distress that so many people, unfortunately, experience in the endurance space? |
| 0:12.6 | The last thing we want is for you to be bloated and constipated and just not feeling well, as that can happen if you increase carbs too fast, increase fiber too fast. |
| 0:25.6 | I've had people, you know, just come to me after having increased protein really quickly because of all the protein craziness going on right now and they're like, oh, I suddenly need so much protein. |
| 0:29.6 | So if someone is coming to me and they're not eating anything before working out, |
| 0:33.6 | I'm not going to be like, great, yeah, let's go straight to doing like one gram per kilogram of carbohydrate. Like, no, like maybe, especially if they're a little scared or they've had |
| 0:42.1 | GI issues or something, like maybe we're starting with, they're having a little sports |
| 0:45.7 | drinks, they're having a bite of a banana, they're having a gram cracker. Like, we might start |
| 0:49.3 | really small, but we're trying to be consistent. |
| 1:00.4 | Thanks for tuning into this episode of the Human Performance Outliers podcast with Zach Bitter. |
| 1:02.4 | I want to thank all my listeners for taking the time to check out my podcast. |
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| 1:20.0 | The winner for the January raffle was Sebastian Fabro. |
| 1:22.9 | Sebastian will reach out with you with details to sign up for your consultation. |
| 1:26.2 | If you want to contact me, |
| 1:33.0 | check out my coaching services or access additional podcast resources, including joining the show's Patreon page, please head over to Zachbitter.com or send me an email at HPOpodcast at gmail.com. |
| 1:41.3 | A big thanks to Element Electrolites, Delta G ketones, |
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