Knowing what, when, and how to eat can be incredibly confusing. Weve all received so many competing messages over the years, and much of that advice has come from diet culture or from folks who arent athletes.Even after listening to advice from sports nutritionists we can still be left confused. Thats why I asked Uri Carlon, a sports dietician I highly trust, to come back on the podcast for a THIRD time. (You can listen to her past interviews here and here).But this time I asked YOU ALL to submit YOUR questions for her to answer. They include:Should we be fueling differently in the heat? Is eating lots of sugar on the bike healthy?Should I fuel differently if Im prone to cramping?Even if you didnt submit a question, youre likely to have the same ones. Listen up!Listen To The InterviewKey TakeawaysDont have time to listen to the full episode. Here are the key takeaways.Fueling in the heat requires a different strategyYour gut becomes more stressed as core body temperature rises, making digestion harder.Liquid calories are often easier to tolerate when its hot. Consider a lower-concentration carb mix in your bottle.Dont create a double whammy: skipping carbs often means skipping electrolytes and fluids too.Cooling your core temperature is part of the strategyice socks, frozen bladders, and buffs with ice all help.If you ride regularly, you are an athlete, and you need to fuel like oneStandard nutrition advice targets sedentary women, not someone riding 90 minutes to 3 hours at a time.Eat consistently throughout the day, no more than 4 hours between meals or snacks.Add a pre-workout snack if its been more than 2 hours since your last meal.For rides over 90 minutes, have a recovery snack within 45 minutes of finishing (mostly carbs with a little protein).Your carb needs change with intensityA simple formula: take your calories burned per hour, divide by 2, then divide by 4 to get grams of carbs per hour.A good starting point for most riders is 3050 grams of carbs per hour, building from there.Match your fueling to the effort. A hard climb demands more than a flat zone 2 ride.The sugar on the bike question has a simple answerUnder-fueling because youre scared of sugar is actually worse for your health than the sugar itself.The food that impacts your gut microbiome and overall health most is what you eat outside of exercise. Thats where quality matters most.Fuel rides adequately, then focus on whole foods and plants the rest of the time.Altitude changes everything; dont wait until you feel itYour appetite and thirst can both be suppressed at elevation, even as your body works harder and burns more.Dont chug plain water. Aim for roughly half your body weight (in pounds) in ounces of fluid daily, with electrolytes included.On the bike, hitting your carb targets becomes even more important; its easier to bonk at altitude.How to lose weight without wrecking your performanceMany women eating more than ever find they dont gain weight. Their bodies become more efficient at using fuel instead of storing it.The biggest mistake: cutting calories around workouts, which is the worst time to under-fuel.Start by nailing your performance nutrition first (fueling before, during, and after rides).Once thats dialed in, you can make small reductions to calories from carbs and fat outside of exercise.Connect With Uri Website:https://www.innerwildnutrition.com/ Instagram:https://www.instagram.com/uri_carlson_nutrition/Other Episodes Youll EnjoyAre You Biking On Empty? Supplements, Macros, & Sweat Science I Kyla ChannellDo These Things To Thrive On The Bike After 40 With Marissa AxellMacronutrients For Cyclists With Dara RichmanAbout 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 Your Biggest Fueling Questions, Answered With Uri Carlson appeared first on Femme Cyclist.