Can Eating Less Carbs Actually Improve Your Performance?

We all know fuelling is key but traditional carbohydrate (CHO) guidelines might not suit everyone. Current advice suggests up to 120g/hr for longer rides. However, new research highlights the benefits of personalised CHO intake based on your unique exogenous glucose oxidation rate (GLUexo).

A recent study showed riders maintaining peak glucose oxidation rates even when reducing CHO intake by about 29% from a standard 90g/hr dose, averaging around 65g/hr. This personalised approach significantly lowered gut discomfort and perceived exertion without compromising performance.

Determining your individual GLUexo requires lab-based breath isotope tests—still specialised and not widely accessible yet. Meanwhile, you might still be able to experiment carefully in training to gauge your own optimal CHO intake, focusing on gut comfort and perceived energy levels rather than simply following generic guidelines.

Reference: Podlogar et al., Performance Nutrition, 2025.

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On my mindSmall wins

There’s something uniquely satisfying about feeling progress. Even when it’s tiny. Sometimes we chase big breakthroughs, but I’ve found the real magic happens in the quiet victories along the way. Think about those subtle moments: waking up slightly easier, finding your routine a bit smoother, or realising something difficult has become second nature. It doesn’t have to be flashy to matter.

I’ve learned to pay attention to these small shifts, because they’re like quiet nods that say, "You’re heading in the right direction." Sure, massive gains feel great—but the small wins build confidence, momentum, and, most importantly, consistency.

Next time you’re tempted to overlook a small improvement, pause for a second. Appreciate it. Progress isn’t always obvious, but it’s powerful, especially when you realise those tiny steps eventually lead to big outcomes. Keep noticing, keep building on them, and remember—every small step forward counts, maybe more than you realise.

Catch you next week,

Damian