TIM PODLOGAR

WHO IS TIM PODLOGAR?

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.

KEY IDEAS

The major positions Podlogar is known for in cycling and endurance sport.

• →Glucose-fructose ratios (typically around 1:0.8) bypass single-transporter saturation and allow 90–120 g/hr absorption.
• →Gut training is real and trainable — chronic exposure to high-carb fuelling shifts what the gut can absorb without distress.
• →On-bike fuelling is now the single most-improvable nutrition variable for amateur endurance athletes.
• →Race-day fuelling has to be rehearsed in long training rides for weeks — gut tolerance is not a race-day decision.
• →Periodised fuelling around training (low-carb easy, high-carb hard) supports body-composition goals without compromising sessions.