The world of endurance nutrition is full of talk about super-high carbohydrate intake, with some pros reportedly consuming up to 300g of carbs per hour. But is this a realistic or even beneficial goal for the rest of us?
To get a real, scientific answer, Heather went to the physiology labs at Exeter University for a brutal metabolic test. Hooked up to gas masks and monitors, they measured exactly how much glucose her body could actually use (oxidise) per hour. The results were NOT what they expected.
In this deep dive, sports physiologist Dr. Tim Podlogar breaks down the data, explaining the crucial difference between consumption and absorption, the role of fructose, and whether you can truly "train your gut" to handle more fuel.
Huge thanks to Dr. Tim Podlogar and the team at @universityofexeter and to @precisionfandh for their support in making this video possible.
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Chapters:
00:00 – Intro: The 300g/hr Myth
00:46 – The Goal: A Brutal Lab Test
01:18 – The Pro Numbers Are Insane: Blummenfelt, Ditlev & Long
02:05 – The Amateur’s Dilemma: My Fueling Struggles
02:51 – The Lab Test Protocol Explained
04:08 – The Taste Test: "You look so sick"
05:01 – THE RESULTS ARE IN: Our Peak Glucose Oxidation
06:35 – Expert Analysis: Dr. Tim Podlogar Explains The Science
07:45 – Glucose vs. Fructose: The Key To Higher Numbers
09:37 – Can You Actually Improve Your Carb Oxidation?
11:27 – Practical Takeaways: Finding YOUR Fueling Target
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