EP 95: Best Carb Sources for Runners & Lifters | Fuel to Run & Lift Better

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Struggling to eat enough carbohydrates for your training? In this video, Dr. Alyssa Olenick shares her go-to strict carb sources — foods that are mostly carbohydrates — to help you fuel endurance training, recovery, and performance.

You’ll learn: • What “strict carb sources” are and why they matter for active people • Why runners or endurance athletes often need 300–600g+ of carbs per day • How to balance whole-food carbs with easy-digesting carb options • The best carb sources for pre-workout, post-workout, and everyday meals • How to increase carbs without unintentionally raising fat intake • Practical examples from breads, grains, potatoes, fruit, juice, and more

This video is for: • Runners, cyclists, hyrox racers, lifters, and hybrid athletes Anyone training 4–6 days per week with high energy demands • People who struggle to hit their daily carb targets without GI distress

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Time Stamps: 0:00 - Introduction 0:27 - How do I get in enough? 1:30 - What is a "strict" carb? 2:30 - Variety of carbs available 4:00 - My favorites! 4:07 - Breads 5:15 - Pancakes/waffles 6:25 - POTATOES 7:41 - Grains/pasta 9:09 - Fruit 10:15 - Honey 11:30 - Applesauce pouches 12:13 - Juices 14:00 - Wrap up

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