Tim Podlogar is the Slovenian sports nutritionist whose peer-reviewed work on high-rate glucose-fructose fuelling has shaped how the World Tour, Ironman field, and serious age-group athletes now fuel long efforts. His research on carbohydrate transporter saturation, on-bike absorption rates, and gut training matters because it provides the experimental basis for what every modern cyclist's fuelling plan now looks like. For Roadman listeners chasing high-carb fuelling protocols without GI distress, his work is one of the most-cited research starting points in cycling.
The major positions Podlogar is known for in cycling and endurance sport.
Every appearance by Tim Podlogar on The Roadman Cycling Podcast — 2 episodes in total.
“Most gels were still malt to dextrin only or glucose only. There were no fructose in them and there were a few brands that actually had fructose in them but were 2:1 ratio. But then already at the time this was I'm talking about 2017 2018 it was pretty clear the research was already out there for a long time that perhaps the ratio of 1 to 0.8 is the ratio that should work for most people.”
“If you just perform well at a low body mass and don't have struggles with eating or keeping that body weight, I think that's probably what you are after. Whereas if you are really struggling to keep the body weight low no matter what they do and they need to starve themselves then they should ask themselves a question: what happens if I eat a little bit more, I'm a bit heavier, but then I will finally be able to do the training sessions that I really struggled with before.”
“When you go to the extremes what happens is also your energy expenditure outside the bike will go down, the recovery will worsen, and everything just shuts down, the body is in a survival mode. And then it also makes you binge eat perhaps on certain days and it's called a yo-yo effect. It's like well described in the literature.”
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