Everyone online is talking about fueling with 90–120g carbs/hour during runs… but is that actually necessary for most runners? And why does trying to copy elite fueling protocols sometimes end in GI disaster? 😅

In this episode of Dear Runner Bod, I break down:
• what the research actually says about high-carb intra-run fueling
• why elite athletes can tolerate massive carb intakes during exercise
• gut training and how your intestine adapts over time
• why going from “never fueling” to “6 gels/hour” can backfire fast
• the role of glucose + fructose transporters
• how underfueling overall is often a bigger issue than underfueling during runs
• realistic fueling ranges for recreational runners vs elite endurance athletes
• why more carbs is not always better

We also talk about how social media tends to flatten nuance in sports nutrition. Just because some athletes can tolerate 120g/hour doesn’t mean every runner needs to chase that target.

Your fueling strategy should match:
✔️ your training load
✔️ your event duration
✔️ your intensity
✔️ your gut tolerance
✔️ your actual physiology

Because the goal isn’t maximal fueling.
It’s effective fueling.

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