In this episode, we sit down with sports performance nutritionist Dani Hofstetter to break down one of the most misunderstood topics in endurance sports: carbohydrate intake, fueling strategy, and metabolic efficiency.Fresh off the release of his new book Train, Eat, Repeat, Dani shares a practical, no-BS approach to nutrition – cutting through the noise of extreme diets, high-carb trends, and supplement hype.You’ll learn why most amateur athletes don’t need 120g of carbs per hour, how pros actually fuel differently, and why training intensity, not just nutrition, determines your metabolism.This conversation goes beyond gels and grams per hour. It’s about building a sustainable system that supports performance, recovery, and long-term health – without obsession or perfectionism.Whether you’re an elite cyclist, racing ultras or Gran Fondos, or simply want to feel better on the bike, this episode will change how you think about fueling.What You’ll LearnWhy most cyclists are undereating—not overeatingThe real difference between pro and amateur fueling needsHow training too hard kills fat metabolismWhy carbs are still misunderstood in endurance sportsThe truth about 90g vs 120g carbs per hourHow to structure nutrition for training days vs rest daysWhy perfectionism in nutrition can backfireThe biggest fueling mistakes causing GI issues and poor performanceCHAPTERS00:00 – Intro03:30 – Rapid fire: myths, carbs, and recovery05:30 – Hydration mistakes and GI issues06:20 – Why high performers often eat too little10:00 – Use it or lose it metabolism explained12:00 – Low-carb training and why it can backfire13:30 – Perfectionism in endurance athletes16:00 – Emotional + social role of food in performance18:30 – Why carbs are still misunderstood21:30 – Pro vs amateur fueling23:30 – Why amateurs shouldn’t copy pro carb intake25:00 – The engine analogy: amateur vs pro physiology27:30 – How many carbs you actually need28:30 – Gut training and fueling strategy29:30 – Fat vs carbs: what really fuels performance31:00 – The athlete who tolerates more fuel wins33:00 – Why everyday nutrition matters more than supplements34:30 – Why low-carb training is outdated36:00 – Training zones mistakes (most athletes train too hard)37:30 – Why fat burning depends on intensity39:00 – Fasting: helpful or harmful for athletes?42:30 – Structuring nutrition: rest days vs hard days44:30 – Glycogen depletion and why recovery takes longer than you think47:00 – Why most athletes underfuel their week48:30 – The importance of planning nutrition49:00 – Post-ride mistakes50:00 – The real recovery window explained51:10 – Outro– LINKS –TRAIN EAT REPEAT - The Endurance Cookbookhttps://www.dorlingkindersley.de/buch/marlene-low-feride-dogum-dani-hofstetter-fabian-haefeli-train-eat-repeat-9783831050734PAST EPISDOESSmart Nutrition for Hot Weather Ridinghttps://podcasts.apple.com/it/podcast/castelli-cycling-podcast/id1669906821?l=en-GB&i=1000722138953RED-S Ep. 1https://podcasts.apple.com/it/podcast/castelli-cycling-podcast/id1669906821?l=en-GB&i=1000671492861RED-S Ep. 2https://podcasts.apple.com/it/podcast/castelli-cycling-podcast/id1669906821?l=en-GB&i=1000672166132Sports Nutrition: Winter Training, Indoor Ridinghttps://podcasts.apple.com/it/podcast/castelli-cycling-podcast/id1669906821?l=en-GB&i=1000639782748Sports Nutrition: Race Day Fueling, Hydration Strategyhttps://podcasts.apple.com/it/podcast/castelli-cycling-podcast/id1669906821?l=en-GB&i=1000638271631Sports Nutrition: What is the Optimal Diet for Cycling Performancehttps://podcasts.apple.com/it/podcast/castelli-cycling-podcast/id1669906821?l=en-GB&i=1000636862451Sports Nutrition: Carbs, Fruits, Veggies for Everyday Performancehttps://podcasts.apple.com/it/podcast/castelli-cycling-podcast/id1669906821?l=en-GB&i=1000635636881– CONNECT –Dani Hofstetter⁠Website⁠: ⁠https://danihofstetter.ch⁠Instagram⁠https://www.instagram.com/dh_performance_nutrition/Host: Soren Jensen⁠⁠⁠https://www.linkedin.com/in/sjensen77 Hosted on Acast. See acast.com/privacy for more information.

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