195. Fast Fueling Facts: During Training Sports Nutrition

Female Athlete Nutrition

This is the second episode in our new Fast Fueling Facts series. These episodes are designed to highlight key areas of sports nutrition and equip you with actionable tips for optimizing your nutrition and performance.

Today, we discuss within training nutrition: the what, why, when and how much. We talk all about fueling with carbohydrates during training sessions longer than 1 hour, to maintain stable energy and prevent fatigue. No matter your sport –from stop-and-go sports like soccer and volleyball, strength training to endurance sports– in-workout fueling is important to maintain stable energy and prevent fatigue. We talk about different types of carbohydrates, different sports nutrition products, and how you can optimize carbohydrate absorption for maximal benefits. This episode covers hot topics like low carb training, “over-fueling” with carbohydrates, carbohydrate mouth-rinsing and more. I also share a story about how fueling more than the “recommendations” with poptarts led to my best run! Yes, more fuel means more energy and better performance!

Last week, we tackled the topic of pre- and post-workout fueling, the perfect compliment to this episode. Go give it a listen here: 194. FAST FUELING FACTS: Pre + Post Training

TOPIC TIMESTAMPS:

2:30 Updates, new resources, and how to support this podcast

7:45 When and why to fuel with carbs during training

10:40 How many carbs to take and when

12:20 Fueling exercise lasting over 2 hours

13:30 Different carbohydrate sources and sugar absorption

16:50 Pushing the limits of fueling in training; More carbs for better performance and recovery

19:15 Personal anecdote: how “over-fueling” on carbs in poptarts led to my best run!

21:40 Carbohydrate mouth rinsing

23:00 “Train low (carb), race high (carb)” to burn more fat myth

25:55 Eating fats and protein during training

30:10 Summary; different kinds of on-the-go fuel: gels, sports drinks, chews and “real food”

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