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Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesAuthor: Alan McCubbin
Nutrition podcast for runners, cyclists & triathletes. Sports dietitian Alan McCubbin answers the most common nutrition questions that runners, cyclists & triathletes ask, with help from guest researchers, practitioners, athletes & coaches. Language: en Genres: Health & Fitness, Nutrition Contact email: Get it Feed URL: Get it iTunes ID: Get it |
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Episode 108 - Does cooling and reheating my carbs reduce the benefits ?
Episode 11
Friday, 5 June, 2026
Starchy foods like pasta, rice and potatoes are an important part of the diet for most runners, cyclists, and triathletes. But in an era of pre-packaged meals and reheated leftovers, are we really getting in the carbs we think we are? Starch retrogradation is the process when cooked starchy foods cool down again. Does this reduce the availability of those carbs? And can it be reversed by reheating the food? Timestamps: 01:44 - Listener question and background 04:41 - Understanding carbohydrates - sugars and starches 09:00 - Resistant starch 10:04 - What cooking does to starch 14:32 - What happens when starchy foods are cooked then cooled 15:55 - How big is the effect of cooling on digestible carbs? 19:34 - What happens when starchy foods are reheated? 21:07 - Summary 22:03 - Wrap up Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes. The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This includes working out the carbohydrate needs for runners (road and trail) and cyclists for different types of training sessions. For more into on each of these, check out fuelingendurance.com.
