For decades, athletes were told to load up on carbs and fuel with 60–120g/hour during training. But the largest evidence review ever published in Endocrine Reviews just showed that this entire strategy is fundamentally broken.
It suppresses fat oxidation, so you burn through glycogen faster, not slower.
It creates metabolic inflexibility, making your body dependent on constant sugar hits just to function.
It spikes insulin repeatedly, pushing even elite athletes toward prediabetic physiology.
It misunderstands performance entirely — your brain is the limiter, not your glycogen tank.
Athletes likely need 6–12× less carbohydrate than current guidelines recommend.
High‑carb fueling doesn’t work the way we were told.