Fueling for Performance: The Basics Most Runners Miss — Part 2

How much carbohydrate do you actually need during an endurance race and is more always better?Roger, CEO of SQUEEZY Nutrition, returns to Pushing Horizons: Step by Step for Part 2 of our conversation about endurance fueling.This time, we go deeper into the practical problems runners face when the hours and miles start adding up.Roger explains how athletes can train their gut to tolerate higher carbohydrate intake, why blindly copying athletes consuming 120–150+ grams of carbs per hour can create problems, and why your fueling strategy needs to be built around your own body, intensity and race.We also talk about what happens when you miss your fueling early in a race, whether you can recover from an energy crash, gels versus solid food during ultramarathons, caffeine, hydration, fueling beyond 10 hours, recovery nutrition, and the relationship between endurance training and the immune system.This conversation was recorded before my attempt at the Berlin Wall 100 Miler — a race where my own fueling mistakes eventually became one of the biggest lessons of the entire experience.I carried enough fuel.I simply didn't eat enough of it early enough.After covering 52 miles, I understand this conversation very differently than I did when we recorded it.Part 2 of our endurance fueling series with Roger and SQUEEZY Nutrition.Keywords: endurance fueling, ultramarathon nutrition, running nutrition, carbs per hour running, carbohydrate intake endurance, gut training, marathon fueling, 100 mile fueling, ultrarunning nutrition, race nutrition strategy, energy gels, solid food ultramarathon, caffeine endurance running, hydration for runners, recovery nutrition, immune system endurance athletes, under fueling, sports nutrition, SQUEEZY Nutrition, Pushing Horizons podcast