Welcome to the Critical Oxygen Podcast! In this episode Coach Aaron Geiser and I talk about various aspects of substrate utilization in athletic performance. What substrates are being oxidized at different intensities, the impact of carbohydrate intake on GI distress, nuances in utilization, and the advantages of training adaptations. We also discuss the significance of personalized nutrition, fueling strategies, and emphasize the need for informed and tailored approaches for optimal athletic performance.

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OUTLINE:
00:00 – Introduction to Substrate Utilization
01:12 – Meta-Analysis on GI Distress in Endurance Races
02:21 – Carbohydrate Consumption and GI Distress
04:00 – Uncertainties in Carbohydrate Absorption
05:03 – Nuances in Carbohydrate Utilization
07:02 – Training Adaptations and Fuel Sources
11:00 – Fat Max: Clarification on Fat Oxidation
14:08 – Benefits of Zone 2 Training
17:05 – Mitigating Inflammation and Adaptation
20:08 – Individual Variability in Fuel Requirements
22:21 – Importance of Metabolic Testing
23:33 – Experimenting with Substrate Utilization
25:19 – Adjusting Athlete Nutrition
27:51 – Managing Carbohydrate Absorption
30:03 – Fat Adaptation for Endurance
31:56 – Consequences of Calorie Deficits
37:21 – Nutrition Protocols for Training
41:13 – Personalized Carbohydrate Intake
42:57 – Fat Adaptation and Performance
44:36 – Fasted State Exercise and Carbohydrate Intake
47:59 – Post-Workout Refueling Strategy
53:16 – Approaches to Carbohydrate Intake
54:52 – Balancing Fuel Sources and Body Composition
1:00:04 – Understanding Macronutrients and Caloric Balance
1:03:28 – Challenges in Tracking Fresh Foods
1:05:09 – Exercise, Health, and Nutritional Awareness