184: Fuelling Has Become Too Complicated. Here’s What Actually Matters
Summary
The Running Channel hosts applied sports scientist Jonah Rosner to debunk myths about lactate, explaining it as a fuel source rather than a fatigue cause, and advises against unproven lactate gels. They emphasize mastering carbohydrate fueling basics, specifically using glucose-fructose mixes to exceed 60g/hour limits, and discuss optimal caffeine timing and dosing for performance. The episode also covers the importance of calf strengthening, the "arrival fallacy" in career satisfaction, and practical recovery strategies like sleep over cold plunges.
Topics discussed
Intro, Hoka sponsorship, and Together to Race Day club launch
Debunking lactate myths: it's fuel, not the cause of fatigue
Why lactate gels are unproven and likely ineffective for most
Carb fueling basics: glucose vs fructose and stomach tolerance
Host's fueling disaster and the importance of practicing nutrition
Caffeine strategy: dosage, timing, and reducing perceived effort
Life after elite sports: happiness, sacrifices, and central heating
Latest science: strength training, recovery, and a listener riddle
Outro: Hoka Clifton Pro and Running Channel Club promo
European Athletics Championships: Ingebrigtsen, Kerr, and Amy Hunt
Advice for new runners: consistency, variety, and enjoying the journey
Final thanks, Hoka sponsorship, and Club wager details
Listen ad-free on Castria