251. Intra-Workout Carbohydrates: What Elite Athletes Know That Influencers Are Getting Wrong

Mar 19, 2026

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Most people training for performance, muscle, or body composition have been told that carbohydrates during training are unnecessary, counterproductive for fat loss, or only relevant for endurance athletes. But walk into the hotel rooms of the professional bodybuilders, UFC fighters, and motocross racers at the Arnold Classic and every single one of them is consuming carbohydrates mid-session, because when you understand how glycogen actually fuels high intensity output, the debate stops being a debate.

In this episode of the Kris Gethin Podcast, I break down the exact physiology behind why skipping intra-workout carbohydrates is quietly costing you performance, muscle, and recovery, and the specific formula I have been using and refining for 21 years to fix it.

What's Discussed:

(00:01) Why this debate keeps confusing people, and what I saw at Arnold Classic

(02:21) Glycogen, glycolysis, and why high-intensity training runs on carbs

(04:45) Why intra-workout carbs can delay fatigue and help you finish as strong as you started

(07:08) The 4 things an intra-workout protocol should cover

(09:28) Key ingredients I use and what each one is doing physiologically

(11:47) Real-world examples across bodybuilding, UFC-style training, and high-output sports

(14:13) The practical takeaway, and what I am running next with my at-home trainer

Find more from Kris:

Website: https://www.krisgethin.com/

Instagram: @krisgethin

Youtube: https://www.youtube.com/krisgethin

2 Shred: https://www.unmatchedsupps.com/products/2shred

Resources Referenced in This Episode:

Red Light Therapy Brand: Red Light Rising Link: https://redlightrising.co.uk/Code: GETHIN5

Lumaflex, click here and use Code: KRISGETHIN (10% off)

• Collagen

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Cartilax
Sigma / Bio Cartilage / Nova Cartilage
Vesugen

Thank you to our sponsors:

Biostack: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris Unmatched Supps: Natural pre workout, recovery, and hydration support (KGC10 for 10% off)