Rethinking Carbs for Performance with Dr. Andrew Koutnik - Ep. #222

<p>We sit down with Dr. Andrew Koutnik to explore the evolving science behind carbohydrate intake, metabolic flexibility, and athletic performance. We discuss how carbohydrate recommendations have changed over time, why muscle glycogen may not fully explain performance outcomes, and how brain energy metabolism contributes to fatigue and output. This is not a pro- or anti-carbohydrate conversation, but a thoughtful look at context, individual variability, and the balance between health and performance. If you’ve ever wondered whether carbohydrate guidelines are as fixed as they seem, this episode invites a more nuanced and personalized way of thinking about fueling.</p><p><br /></p><p>Links: </p><ul><li>Learn more about Dr. Koutnik on his <a href="https://andrewkoutnik.com/" rel="ugc noopener noreferrer" target="_blank">website</a></li><li>Carbohydrate Ingestion and Exercise Metabolism <a href="https://pubmed.ncbi.nlm.nih.gov/41562187/" rel="ugc noopener noreferrer" target="_blank">review paper</a> from 2026</li></ul><p><br /></p><p>-------</p><p><br /></p><p>Drop a question in our free <a href="http://www.patreon.com/isnpodcast" rel="ugc noopener noreferrer" target="_blank">Patreon Community</a> and get access to bonus content with Bob and Dina by upgrading to the Gold Level membership. You'll also be showing your support and helping to keep the podcast free of sponsorship ads. </p><p><br /></p><p>Let's connect on your platform of choice:  <a href="http://www.instagram.com/isnpodcast" rel="ugc noopener noreferrer" target="_blank">Instagram</a>, <a href="http://www.facebook.com/insidesportsnutrition" rel="ugc noopener noreferrer" target="_blank">Facebook</a>, and <a href="http://www.youtube.com/isnpodcast" rel="ugc noopener noreferrer" target="_blank">YouTube</a>.</p><p><br /></p><p>The show is brought to you by <a href="http://www.enrgperformance.com/" rel="ugc noopener noreferrer" target="_blank">eNRG Performance</a> and <a href="http://www.nutritionmechanic.com/" rel="ugc noopener noreferrer" target="_blank">The Nutrition Mechanic</a>. </p>