Carbohydrate Fueling Strategies For Runners | Claire Shorenstein | Ep. 476 скачать в хорошем качестве

Carbohydrate Fueling Strategies For Runners | Claire Shorenstein | Ep. 476

Carbohydrate 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 Endurance Training Simplified Series: https://zachbitter.com/endurance-trai... Sponsors: Wahoo KICKR Run: wahoofitness.com Code: OUTLIER (free HR monitor with purchase) LMNT: https://drinkLMNT.com/HPO (free sample pack with purchase) deltaG: https://deltagketones.com Code: BITTER20 (20% Off) ProBio: https://www.probionutrition.com/endur... Code: Endurance (20% Off) Training Peaks: https://trainingpeaks.com/hpopodcast (free 14-day trial) Support HPO: Website: https://zachbitter.com/hpo Patreon:   / hpopodcast   Coaching: https://zachbitter.com/coaching Zach’s Newsletter: https://substack.com/@zachbitter Timestamps: 0:00:00 Intro Clip 0:00:55 Podcast intro, raffle, and sponsor shoutouts 0:02:32 Meet Claire: why carbs matter for endurance & ultras 0:04:28 Daily carbs as gut training: foundations, benefits, and g/kg targets 0:11:39 How to increase carbs safely: gradual changes, fiber, fluids, and pre/during carbohydrate fueling 0:16:57 Individual variability & training the gut (plus a marathon GI horror story) 0:19:38 Coaching reality: adherence, lifestyle constraints, and food beliefs 0:26:13 Fixing nutrition gaps: stop backloading calories and fuel consistently 0:32:26 Energy availability & recovery windows: timing matters beyond total calories 0:37:41 Intra-workout carbohydrate fueling targets: avoiding the 150g/hr hype and using guidelines 0:42:43 Carb absorption science: multiple transporters and why 60–90g/hr became possible 0:43:39 Do carb targets change with body size, sport, and heat? 0:44:40 Building your race carbohydrate fueling plan: carbs, fluids, sodium (and real food) 0:46:09 Steady vs spiky carb intake: why consistency often wins 0:50:17 Hydration realities in ultras: you’ll finish dehydrated—plan for it 0:52:42 Sweat testing & fluid replacement targets (50–90% of losses) 0:57:34 Dialing sodium: mg per liter, signs you’re off, and simplifying the math 01:03:05 Cravings, flavor fatigue, and balancing intuition with a plan 01:07:19 Gut training beyond carbs: stress-testing intensity, fullness, and volume 01:11:37 Back to basics: foundations first, then marginal gains & supplements 01:14:33 Low-carb vs high-carb debate: blood sugar myths and the Noakes review 01:26:04 Context matters: athletes aren’t the general population (sugar & sodium) 01:28:50 Wrap-up: where to find Claire / Eat for Endurance