In this episode of the Critical Oxygen podcast, hosts Philip Batterson and Jonah Rosner discuss the importance of fueling for running and the optimal carbohydrate intake for endurance athletes. We share our personal experiences with fueling during training and races, emphasizing the need for proper fueling to support performance and recovery. We discuss the recommended carbohydrate intake for different durations of exercise and the potential benefits of higher carbohydrate intake. We also highlight the importance of individualization and practice in finding the right fueling strategy for each athlete. Additionally, we explore the sex differences in carbohydrate intake and the implications for female endurance athletes. TAKEAWAYS 1) Proper fueling is essential for optimal performance and recovery in endurance athletes. 2) The recommended carbohydrate intake for endurance exercise is typically 30-90 grams per hour, depending on the duration and intensity of the activity. 3) Higher carbohydrate intake, up to 120 grams per hour, may be beneficial for endurance athletes, especially during longer and more intense workouts and races. 4) Individualization and practice are key in finding the right fueling strategy for each athlete. 5) There may be sex differences in carbohydrate intake, with females potentially needing more exogenous carbohydrates compared to males. 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 Jonah on Instagram - https://www.instagram.com/rosnerperformance Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com CHAPTERS 00:00 Introduction and Recap of the Philly Marathon 04:30 Importance of Fueling for Running 20:10 Carbohydrate Intake Recommendations 32:51 Sex Differences in Carbohydrate Intake 39:01 Modeling the Optimal Carbohydrate Intake for a Sub-Two Hour Marathon 46:11 Lower carbohydrate fueling and performance gaps 47:07 Benefits of strength training for women 48:08 Importance of gaining muscle mass for women 49:07 Strength training and its impact on performance 50:26 Summary and key takeaways