Do You Need 120 Grams of Carbs Per Hour? Sodium Bicarb? New Running Nutrition Research Review

Do you need 120 grams of carbs per hour? Will adding sodium bicarb to that further boost performance? In this episode, we take a deep dive into two trending studies on sport nutrition and running performance. We chat about high carb fueling, sodium bicarb supplementation, practical applications from these studies, and some nuance around study structures, sample sizes, author biases, and more. Hopefully by the end, we’ve saved you both some money and some unnecessary mid-race bathroom breaks.

In this episode, you’ll learn about:

🔸 If you should fuel with 120 grams of carbs per hour

🔸 Whether carbs help with fatigue or its all in your head

🔸 How to use high carb fueling in your marathons

🔸 If bicarb is as effective for long-distance running as marketing claims

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Media kit available to interested sponsors upon request.

References:

🔬PMID: 41416636

🔬PMID: 41191077

🔬PMID: 39786965

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🔬PMID: 32403259

If you enjoyed this episode, you may like:

🎧 What You Really Need to Know About Fueling Your Runs (28 Nov 2025)

🎧 What Running Economy Really Means for Your Performance with Dr. Shalaya Kipp (31 Oct 2025)

🎧GLP-1s, Nomio, UCAN Gels, and Other Trendy Supplements with Dietitian Alex Larsen (18 Sept 2026)

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