Fueling For Success On The Bike With Uri Carlson

This is my second time having Uri Carlson coming on the podcast,  and it won’t be the last.  In fact, we’re going to be doing an upcoming episode answering YOUR questions–stick 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 I’ve heard.  My first interview with her is also one of our most downloaded episodes ever–proof that y’all 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 Interview

Or Watch On YouTube

Key Takeaways

Don’t have time to listen to the full interview? Here are a few key takeaways from the episode.

Carb Intake

• Don’t 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 you’re currently taking in, say, 30g of carbs/hour but need 80g, build up gradually — don’t jump straight to your target.
• High carb targets (100–120g/hour) are really only for athletes burning 800–1,000+ calories per hour.

Real Food & Fueling Strategy

• You don’t have to use gels — if you’d 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 don’t crumble in your pocket.
• Pre-portion real food into open bags on your top tube before you ride so it’s easy to grab.
• Go to the grocery store with the sole purpose of finding foods you’d be excited to eat on the bike and test them out.

GI Distress

• If 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 Fuel

• For 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 5–8g of protein per hour and no more than 10–15g of fat per hour on long rides.

Daily Fueling Timing

• Don’t go more than 3–4 hours without eating — skipping leads to energy crashes, afternoon fatigue, and evening overeating.
• If it’s been more than 2 hours since your last meal, or more than 60–90 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 — don’t wait for dinner if it’s 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 & Menopause

• Women in peri/menopause often become more sensitive to carbs and need more protein. Adjust recovery ratios — slightly less carbs, more protein than the standard 3–4:1 ratio.

Hydration & Sweat Testing

• Do a DIY fluid loss sweat test: weigh yourself before and after a ride. Aim to replace 75–90% 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 can’t 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 & Performance

• Establish 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 Enjoy

• Life As A Gravel Pro With Sarah Sturm
• Selene Yeager Interview: How To Thrive On The Bike Thru Menopause
• Bikes, Art, & Advocacy With Lisa Congdon

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