EP 95: Best Carb Sources for Runners & Lifters | Fuel to Run & Lift Better

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Struggling to eat enough carbohydrates for your training? In this video, Dr. Alyssa Olenick shares her go-to strict carb sources — foods that are mostly carbohydrates — to help you fuel endurance training, recovery, and performance.

You’ll learn:

• What “strict carb sources” are and why they matter for active people

• Why runners or endurance athletes often need 300–600g+ of carbs per day

• How to balance whole-food carbs with easy-digesting carb options

• The best carb sources for pre-workout, post-workout, and everyday meals

• How to increase carbs without unintentionally raising fat intake

• Practical examples from breads, grains, potatoes, fruit, juice, and more

This video is for:

• Runners, cyclists, hyrox racers, lifters, and hybrid athletes

Anyone training 4–6 days per week with high energy demands

• People who struggle to hit their daily carb targets without GI distress

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Time Stamps:

0:00 - Introduction

0:27 - How do I get in enough?

1:30 - What is a "strict" carb?

2:30 - Variety of carbs available

4:00 - My favorites!

4:07 - Breads

5:15 - Pancakes/waffles

6:25 - POTATOES

7:41 - Grains/pasta

9:09 - Fruit

10:15 - Honey

11:30 - Applesauce pouches

12:13 - Juices

14:00 - Wrap up

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