A new review of 300+ studies claims athletes only need 10 grams of carbohydrates per hour during exercise. Dave and Uri dig into that claim, the history of carb recommendations, and the more important question underneath all of it: how do you figure out what's right for you?
Key Takeaways
The research saying 10g/hr is enough is almost certainly not applicable to you. Go test it and see.
Most athletes are under-fueling, not over-fueling. Defining your actual baseline is step one.
Fueling with intention, based on what you just did and what you're about to do, is where the real gains are.
You do not need fancy supplements or unfamiliar foods. You need consistency and intentionality.
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