In this first episode of The Physiology of Endurance Running Podcast, we explore what the research has to say on how best to fuel your marathon. We cover:

• The pros and cons of fat and carbohydrates as fuel sources
• Why taking on carbohydrates aids performance
• How much carbohydrate should we take on during a marathon
• How to choose which fuel type to take on
• How to plan your own nutrition strategy for training and racing

Key References

"Glucose-fructose likely improves gastrointestinal comfort and endurance running performance relative to glucose-only"

"Contemporary Nutrition Strategies to Optimize Performance in Distance Runners and Race Walkers"

"Solid, Gel, and Liquid Carbohydrate Format Effects on Gut Comfort and Performance"


Specialists you should follow

Louise Burke: Twitter Profile and ResearchGate Profile

Trent Stellingworth: Twitter Profile and ResearchGate Profile

Find more from me on Twitter and Strava, while here is a link to my "Physiology of Endurance Running"  webinar series.


Post-production corrections
At 34' I say that Maurten gels contain 40g of carbohydrate. They actually contain 25g while SIS Beta Fuel gels that I also refer to contain 40g