Recovery and Carbohydrate Intake with Dr. Tim Podlogar - Science of Getting Faster Podcast Episode 2

Glucose and fructose are commonly ingested to improve endurance performance during a workout, but what effect do different mixtures of these two substances have on subsequent endurance performances? In other words, if you are training twice in one day, is it better to take in just glucose, or glucose and fructose? We asked Dr. Tim Podlogar what he learned during his study on the Impact of Post-Exercise Fructose-Maltodextrin Ingestion on Subsequent Endurance Performance, and what he still wants to know on this topic.

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TOPICS COVERED IN THIS EPISODE:

00:00:00 - Podcast begins

00:00:45 - Dr. Tim Podlogar’s educational and sporting background

00:03:00 - What question Dr. Podlogar was trying to answer with this study

00:03:26 - How Glucose and Fructose are different from each other

00:03:59 - How fructose influences lactate levels

00:06:35 - How Dr. Podlogar tested recovery and monosaccharide ingestion with runners

00:07:36 - Why time to exhaustion protocols may not be applicable to racers

00:10:17 - What is the best ratio for glucose and fructose for athletes?

00:10:34 - Why you can utilize more than 60g/hr of carbohydrate

00:11:55 - Does body size affect carbohydrate ingestion?

00:13:42 - What happens if you ingest too much glucose?

00:15:06 - Dr. Podlogar’s experience with GI distress during high carbohydrate intake

00:16:41 - Why does increased carbohydrate intake increase time to exhaustion?