Fuelin Sessions Does Your Hourly Carb Ingestion Timing Matter: Insights from the 90g/h Study with Dr Alan McCubbin
Dec 18, 2025
Dr. Alan McCubbin, a sports scientist specializing in carbohydrate ingestion for endurance athletes, joins to unpack a fascinating study. They dive into how different carbohydrate feeding patterns—frequent small feeds versus larger, less frequent ones—impact performance. Surprisingly, the study found no significant differences in athlete performance or physiological responses. Alan emphasizes the importance of personalizing fueling strategies based on individual needs, setting the stage for innovative future research.
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Study Protocol And Real-World Relevance
- The trial used 3 hours at 90% of LT1 then a time-to-exhaustion at 150% LT1 to assess performance.
- Results are most applicable to sustained low–moderate intensity cycling, not all race situations.
What Athletes Actually Consumed
- The study fed 90 g/h as a 1:0.8 glucose:fructose mix via gels and matched fluid delivery.
- This represented ~50 g/h glucose plus ~40 g/h fructose and controlled hydration across conditions.
Hydration Was Controlled
- Researchers matched fluid volumes to keep hydration consistent between feeding patterns.
- Alan noted a small fluid-volume difference from gel packaging but overall hydration was controlled.