In this episode of the Critical Oxygen podcast, hosts Philip Batterson and Jonah Rosner discuss the importance of fueling for running and the optimal carbohydrate intake for endurance athletes. We share our personal experiences with fueling during training and races, emphasizing the need for proper fueling to support performance and recovery. We discuss the recommended carbohydrate intake for different durations of exercise and the potential benefits of higher carbohydrate intake. We also highlight the importance of individualization and practice in finding the right fueling strategy for each athlete. Additionally, we explore the sex differences in carbohydrate intake and the implications for female endurance athletes.

TAKEAWAYS
1) Proper fueling is essential for optimal performance and recovery in endurance athletes.

2) The recommended carbohydrate intake for endurance exercise is typically 30-90 grams per hour, depending on the duration and intensity of the activity.

3) Higher carbohydrate intake, up to 120 grams per hour, may be beneficial for endurance athletes, especially during longer and more intense workouts and races.

4) Individualization and practice are key in finding the right fueling strategy for each athlete.

5) There may be sex differences in carbohydrate intake, with females potentially needing more exogenous carbohydrates compared to males.

If you have a question or topic you want us to address, leave a comment!

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CHAPTERS
00:00 Introduction and Recap of the Philly Marathon
04:30 Importance of Fueling for Running
20:10 Carbohydrate Intake Recommendations
32:51 Sex Differences in Carbohydrate Intake
39:01 Modeling the Optimal Carbohydrate Intake for a Sub-Two Hour Marathon
46:11 Lower carbohydrate fueling and performance gaps
47:07 Benefits of strength training for women
48:08 Importance of gaining muscle mass for women
49:07 Strength training and its impact on performance
50:26 Summary and key takeaways