The Endurance Science Podcast with Matt Carpenter

Ever wondered why your muscles burn during a hard effort and whether you can do anything about it? In this episode, I break down the science of buffering agents: supplements designed to combat the acid build-up that contributes to fatigue during intense exercise.

Starting with the basics of why our muscles produce hydrogen ions and how our body's natural buffering systems work, I walk through the major players, including sodium bicarbonate, beta-alanine, sodium citrate, and lactate salts, explaining how each works, who they're best suited for, and what the research actually says.

I explore the intensity and duration sweet spot where these supplements have the strongest evidence, before diving into exciting emerging research suggesting buffering agents might also benefit longer endurance events. The episode wraps up with practical dosing protocols, timing strategies, and tips for managing the well known side effects. Whether you're a middle distance athlete, an endurance cyclist, or just someone who wants to understand the science behind the burn, this one's for you.

In this episode of the Endurance Science Podcast, I discuss the critical role of fat oxidation in endurance exercise.

I discuss how fat burning works during exercise, its importance in various event durations, and the methods to enhance fat oxidation.

The discussion highlights recent research findings, practical strategies for athletes, and the significance of dietary modifications to improve performance. While carbohydrate consumption is often prioritised, understanding and improving fat oxidation is essential for long-distance endurance athletes, and that's what this episode is all about.

Takeaways
Fat oxidation is crucial for endurance performance, especially beyond two hours.
Carbohydrate is the primary energy source at higher intensities, but fat stores are virtually unlimited.
Research shows a correlation between fat oxidation rates and performance in long-distance events.
Fat oxidation becomes increasingly important as exercise duration extends beyond two hours.
Training volume significantly enhances the body's ability to burn fat.
Reducing carbohydrate intake can improve fat oxidation rates.
Periodizing carbohydrate intake may help maintain performance while increasing fat oxidation.
Testing fat oxidation rates can provide insights into an athlete's metabolic efficiency.
Athletes should focus on both training and dietary strategies to optimize fat burning.
Understanding the balance between fat and carbohydrate metabolism is key for endurance athletes.

References:
https://journals.physiology.org/doi/epdf/10.1152/japplphysiol.00855.2015

https://link.springer.com/article/10.1007/s00421-016-3333-y

https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.70752

In this episode of the Endurance Science podcast, I dig deep into the complex role of carbohydrates in enhancing endurance performance.

We discuss how carbohydrates are stored in the body, the physiological mechanisms behind their utilization during exercise, and the varying recommendations for carbohydrate intake based on exercise duration and intensity. The conversation highlights the importance of both muscle and liver glycogen, the impact of carbohydrate ingestion on performance, and the emerging research on carbohydrate mouth rinsing.

Carbohydrates improve endurance performance through various mechanisms.
Muscle glycogen is primarily stored in muscles, while liver glycogen helps maintain blood glucose levels.
Carbohydrate ingestion during exercise can spare muscle glycogen and prevent hypoglycemia.
The cephalic response to carbohydrate can enhance performance even without ingestion.
10 grams of carbohydrate per hour can be sufficient for maintaining blood glucose during exercise.
Individual responses to carbohydrate intake can vary significantly among athletes.
Carbohydrate mouth rinsing may provide performance benefits without actual ingestion.
Breakfast is crucial for maintaining liver glycogen levels before exercise.
Carbohydrate needs differ based on the duration and intensity of the activity.
Future research should focus on individual carbohydrate requirements for endurance athletes.

References:
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00861.2025
https://journals.humankinetics.com/view/journals/ijspp/21/2/article-p258.xml
https://journals.physiology.org/doi/full/10.1152/japplphysiol.91394.2008

Most supplements don't work, but this episode explores supplements that do have scientific evidence, exploring what supplements may improve performance, and the context surrounding each supplement.

Though we can't cover every supplement that you may have heard of, this episode focused on 8 supplements that may be used to improve performance, all with varying degrees of evidence.

Electrolytes: Understanding the Controversy and Misconceptions

Electrolytes are everywhere in the world of endurance. In this podcast I explain why electrolytes exist in the endurance space, what their function is, who should use them, and importantly, who doesn't need them.

Takeaways
Electrolyte supplements are not necessary for most people
Daily electrolyte consumption can have negative health implications