How This Fueling Strategy Is Changing Endurance Sports

About this video

• Video Title: How This Fueling Strategy Is Changing Endurance Sports
• Channel: Göran Winblad
• Speakers: Göran (runner, coach, and physotherapist)
• Duration: 15:25

Overview

This video explains the science and application of high-carbohydrate fueling strategies in endurance sports. The speaker, Göran, discusses how elite athletes like Kilian Jornet and Tadej Pogačar are consuming significantly more carbohydrates per hour than previously recommended, leading to improved performance. He details the scientific breakthrough that allows for higher carb absorption by utilizing different transporters in the gut for glucose and fructose. The video also addresses common mistakes athletes make, such as underfueling during training and races, and emphasizes the importance of "gut training" to adapt to higher intakes. Finally, Göran offers practical advice for amateur athletes on how to implement this strategy effectively.

Key takeaways

• High Carb Fueling Revolution: Endurance sports records are falling due to a shift towards high-carbohydrate fueling strategies, with elite athletes consuming upwards of 100g of carbs per hour.
• The Science of Absorption: The gut has separate transporters for glucose and fructose, allowing athletes to absorb and utilize more carbohydrates per hour by consuming a mix of both, surpassing the old limit of 60g.
• Performance Benefits: Consuming higher amounts of carbohydrates leads to better performance, reduced muscle damage, lower perceived exertion, and improved recovery.
• Gut Training is Crucial: The digestive system can adapt to higher carbohydrate intake through regular practice during training, increasing the number of nutrient transporters and reducing GI distress.
• Common Mistakes: Many athletes underfuel during races and training, and incorrectly believe that fueling during hard workouts hinders adaptation. Practicing fueling during training at race pace is essential for race day success.
• Practical Application: For amateur athletes, focus on high-carb fueling during key workouts and races, not necessarily on easy, everyday runs. Start gradually and train the gut over time, using a mix of glucose and fructose from various sources.