The Real Science of Sport Podcast The Science of Fuelling: Inside the Carbohydrate Performance Paradigm
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Jun 30, 2025 Jamie Whitfield, a Senior Lecturer at Australian Catholic University, dives into the evolving role of carbohydrates in endurance performance. He discusses the shift from fat adaptation to maximizing carbohydrate intake, explaining its efficiency as a fuel source. Jamie details how elite athletes consume 90 to 120 grams of carbs per hour and the necessity of 'gut training' to manage this intake. He also explores types of carbs, personalized nutrition strategies, and the implications for both elite and recreational athletes looking to optimize their performance.
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4-7% Oxygen Efficiency Gain
- Using 100% carbs instead of fats can improve oxygen efficiency by 4-7%, a significant competitive advantage.
- This efficiency gain differs from improvements like supershoes but still meaningfully impacts performance.
Carb Intake Delays Fat Crossover
- Even with high carbohydrate intake, muscle glycogen depletion still occurs, but liver glycogen is spared.
- Carbohydrate intake delays fat crossover point but does not eliminate fat oxidation during prolonged exercise.
Where Excess Carbs Go
- Athletes consuming more carbs than oxidized likely store it in muscles or resynthesize glycogen during lower intensities.
- Excess carb ingestion is generally well tolerated with little GI upset, suggesting absorption beyond the gut.