How to properly fuel your endurance training? | #14 ft. Aaron Geiser

Welcome to the Critical Oxygen Podcast! In this episode Coach Aaron Geiser and I talk about various aspects of substrate utilization in athletic performance. What substrates are being oxidized at different intensities, the impact of carbohydrate intake on GI distress, nuances in utilization, and the advantages of training adaptations. We also discuss the significance of personalized nutrition, fueling strategies, and emphasize the need for informed and tailored approaches for optimal athletic performance. Enjoy! Don't forget to subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ OUTLINE: 00:00 – Introduction to Substrate Utilization 01:12 – Meta-Analysis on GI Distress in Endurance Races 02:21 – Carbohydrate Consumption and GI Distress 04:00 – Uncertainties in Carbohydrate Absorption 05:03 – Nuances in Carbohydrate Utilization 07:02 – Training Adaptations and Fuel Sources 11:00 – Fat Max: Clarification on Fat Oxidation 14:08 – Benefits of Zone 2 Training 17:05 – Mitigating Inflammation and Adaptation 20:08 – Individual Variability in Fuel Requirements 22:21 – Importance of Metabolic Testing 23:33 – Experimenting with Substrate Utilization 25:19 – Adjusting Athlete Nutrition 27:51 – Managing Carbohydrate Absorption 30:03 – Fat Adaptation for Endurance 31:56 – Consequences of Calorie Deficits 37:21 – Nutrition Protocols for Training 41:13 – Personalized Carbohydrate Intake 42:57 – Fat Adaptation and Performance 44:36 – Fasted State Exercise and Carbohydrate Intake 47:59 – Post-Workout Refueling Strategy 53:16 – Approaches to Carbohydrate Intake 54:52 – Balancing Fuel Sources and Body Composition 1:00:04 – Understanding Macronutrients and Caloric Balance 1:03:28 – Challenges in Tracking Fresh Foods 1:05:09 – Exercise, Health, and Nutritional Awareness