The Physiology of Endurance Running Podcast A deep dive on carbohydrate research, with TdF nutritionist Dr Tim Podlogar
Aug 20, 2025
Dr. Tim Podlogar, a leading carbohydrate researcher and performance nutritionist for WorldTour cycling teams, shares intriguing insights on carbohydrate intake for athletes. He discusses how body size influences carbohydrate oxidation, revealing that larger athletes may oxidize more carbs during exercise. Tim emphasizes the importance of personalized testing for carbohydrate needs and explains trade-offs between immediate performance and multi-day recovery. He also explores the benefits of combining carbs with protein for optimal recovery, making this episode a must-listen for endurance athletes!
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Start Recovery Carbs Immediately
- Start carbohydrate intake for recovery as soon as possible after exercise to speed glycogen resynthesis.
- Consume simple carbs immediately, then follow with a protein-containing meal within a few hours.
Combine Protein With Carbs For Faster Recovery
- Co-ingest carbohydrate and protein when recovery time is short to support glycogen resynthesis and muscle repair.
- Use protein-plus-carb post-session to reduce required carbs while boosting protein synthesis.
Carry A Quick Post-Run Carb Snack
- If you can't eat immediately after exercise, take a quick simple-carb snack (juice, gummies) before showering to start recovery.
- Then eat a proper meal with protein soon after to complete refuelling.