This is my second time having Uri Carlson coming on the podcast, and it wont be the last. In fact, were going to be doing an upcoming episode answering YOUR questionsstick around to learn more on that.But the reason I wanted to have Uri back on the podcast is that she gives THE most trust-worthy practical nutrition advice for cyclists that Ive heard. My first interview with her is also one of our most downloaded episodes everproof that yall found value in what she has to share as well.In this episode, we talk about how many carbs you should be eating on the bike, real food vs sports nutrition products, and fueling at different life stages.Listen To The InterviewOr Watch On YouTubeKey TakeawaysDont have time to listen to the full interview? Here are a few key takeaways from the episode.Carb IntakeDont chase a one-size-fits-all carb number fuel for the work required. A good rule of thumb is to replace about half the calories you burn per hour.If youre currently taking in, say, 30g of carbs/hour but need 80g, build up gradually dont jump straight to your target.High carb targets (100120g/hour) are really only for athletes burning 8001,000+ calories per hour.Real Food & Fueling StrategyYou dont have to use gels if youd be more excited eating a cookie, mini muffin, or Swedish fish, use that instead. Excitement = compliance.Choose foods with higher moisture content (banana bread, soft-baked cookies, blondies) so they dont crumble in your pocket.Pre-portion real food into open bags on your top tube before you ride so its easy to grab.Go to the grocery store with the sole purpose of finding foods youd be excited to eat on the bike and test them out.GI DistressIf you have a sensitive gut, use chewable foods rather than relying entirely on liquid calories chewing triggers a saliva response that signals your gut to prepare for carbs.If GI distress hits mid-ride, reduce intensity to bring blood flow back to your gut, then slowly build back up.For sensitive athletes, simplify ingredients products with artificial colors/flavors have higher osmolality, which can pull water into the gut and cause issues.Liquid vs. Solid FuelFor rides under 3 hours, liquid-only can work fine. For 3+ hours, add chewable foods with a small amount of fat and protein for hunger prevention.Target 58g of protein per hour and no more than 1015g of fat per hour on long rides.Daily Fueling TimingDont go more than 34 hours without eating skipping leads to energy crashes, afternoon fatigue, and evening overeating.If its been more than 2 hours since your last meal, or more than 6090 minutes since a snack, eat a pre-workout snack before your ride.After a workout of 60+ minutes of intensity or 90+ minutes at any intensity, eat something dont wait for dinner if its more than 45 minutes away.Eating after dinner is totally fine, especially if you eat early with kids or have an early morning workout. A protein-focused snack before bed beats going 12 hours without food.Perimenopause & MenopauseWomen in peri/menopause often become more sensitive to carbs and need more protein. Adjust recovery ratios slightly less carbs, more protein than the standard 34:1 ratio.Hydration & Sweat TestingDo a DIY fluid loss sweat test: weigh yourself before and after a ride. Aim to replace 7590% of fluid losses per hour.Use the free Gatorade Sports Science Institute (GSSI) sweat loss calculator online just plug in your pre/post weight and fluid amounts.Test your sweat losses in different conditions (cold, hot, indoor trainer) to know your low-end vs. high-end hydration needs.If you struggle with cramping or cant seem to nail hydration, consider a sodium sweat test. Precision Fuel & Hydration has testing centers across North America, or try the Levelen at-home test.Weight Loss & PerformanceEstablish what it feels like to be properly fueled first then strategically reduce carbs away from workouts to support weight loss without tanking performance. Connect With Uri Instagram:https://www.instagram.com/uri_carlson/Website:https://www.innerwildnutrition.com/More Episodes You Might EnjoyLife As A Gravel Pro With Sarah SturmSelene Yeager Interview: How To Thrive On The Bike Thru MenopauseBikes, Art, & Advocacy With Lisa CongdonAbout The HostKristen Bonkoski is a USA cycling and NICA coach, bike educator, and founder of Femme Cyclist.Shes also the host of the Femme Cyclist podcast and runsRascal Rides, a website about biking with kids.Shes been riding bikes for more than two decades and is passionate about empowering women on the bike.IG:@femme_cyclistJoin Kristens Weekly Newsletter!The post Fueling For Success On The Bike With Uri Carlson appeared first on Femme Cyclist.