What’s the deal with cluster dextrin, super starch, hydrogels, and multiple transportable carbohydrates? Why are some companies claiming that ultra slow delivery of carbs into the blood is advantageous, when others are marketed on the basis of rapid absorption? And how do these ingredients affect gut issues, the body’s ability to use carbohydrates during endurance exercise, and ultimately performance?

Dr Dan Baur (Virginia Military Institute) is one of the few researchers in the world that's studied many of these novel carbohydrates. He helps demystify what all these novel carbohydrate terms actually mean, how they’re different, and ultimately, what’s going to suit your training and racing.

Podcast Guest:

• Dr Dan Baur - Virginia Military Institute

Research mentioned in the episode:

Dan has published a great review paper that nicely summarises the research done to date in this area, including several studies of his own.

Baur D & Saunders MJ. Carbohydrate supplementation: a critical review of recent innovations. Eur J Appl Physiol. 2021. 121(1):23-66. DOI: 10.1007/s00421-020-04534-y

Fuelin:

This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs. 

To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.

Fueling Endurance eBook:

At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast. 

Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.