Tim Podlogar BSc, MSc, PhD is an applied researcher primarily working at the University of Birmingham where he conducts research in the field of sports nutrition and carbohydrate metabolism. He is also one of the nutritionists for Bora-Hansgrohe World Tour cycling team, Head of Development at Nduranz sports nutrition brand, Head of Science at the Human Performance Centre in Slovenia and a visiting Assistant Professor at the University of Primorska, Slovenia.

In this podcast we discuss his journey from a low carb back to a high carbohydrate diet, his experience in nutrition for a World Tour Cycling Team, and his research into carbohydrate metabolism.

Dr Podlogar shares his research into the importance of carbohydrates in both recovery and performance plus we touch on classical carbo loading for athletes and the need for multiple day glycogen loading protocols.

We explore the implications of energy deficit and the need for carbohydrates to sustain the workloads of athletes. We discuss the differences between 'healthy' and 'less healthy' solutions for carbohydrate intake, and the pros and cons of different sources of carbohydrates. Plus, we discuss the potential dangers of relative energy deficiency and compromised bone density when it comes to train low strategies.

We review the role of technology and nutrition in the world of cycling and discuss the potential benefits of continuous glucose monitoring.  We also consider the psychological aspects of nutrition, as well as the importance of periodizing carbohydrate intake in order to optimize performance.

Finally, we consider the importance of research into carbohydrate metabolism in extreme environments, such as heat and hypoxia, and the importance of testing nutrition strategies for IRONMAN or other hot races in the heat.

Tim Podlogar at https://tpodlogar.com/

Research articles at https://www.researchgate.net/profile/Tim-Podlogar