Carb Loading for Female Endurance Athletes: What New Ironman Research Reveals Ep 163

Is your race week nutrition plan something you've actually practiced?New research on 27 women racing the IRONMAN World Championship found that only 26% met carbohydrate loading guidelines, even though most knew them. The women who ate more carbohydrate tended to finish faster, and higher fiber intake was linked to more GI symptoms.In this episode, Coach Chris Newport, MS, RDN, CISSN, breaks down what the study found and why race-day nutrition is as much a behavior and logistics challenge as a calorie one.In this episode:The race week "panic call" and why last-minute carb loading backfiresCarb loading guidelines (8-12 g per kg of body weight) and how to do the mathWhy fiber before a race can cause GI trouble"Competers" vs. "completers" and how mindset shapes fuelingRace nerves, travel and logistics that derail good plansCarbs in context: gout, A1C, PMOS and type 1 diabetesUnderfueling in female athletes and how to build up graduallyWhen to start gut training 📄 Read the study: https://onlinelibrary.wiley.com/doi/10.1002/ejsc.70193 💧 Know your sweat rate and fueling needs with our Fueling & Hydration Test: https://www.theenduranceedge.com/sweat-and-metabolic-vo2max-testing/ 📱 Track your hydration with the Hydration Edge app: https://apps.apple.com/us/app/hydration-edge/id6788021151📝 Blog + show notes: https://www.theenduranceedge.com/carb-loading-female-endurance-athletes  Support the show🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨📚 Download our free resources:🥗 Guide to High Performance Healthy Eating🏊‍♀️ 6 Steps to Triathlon Success: Free Guide💧 Hydration Guide for Athletes🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook