The New Rules of Carb Loading with Sport Scientist Jonah Rosner

You might give carb loading a quick thought in your taper, but are you actually looking at the current science to make it effective?

Jonah Rosner is an applied sport scientist who spent the past 10 years working with athletes and teams from all major American Professional Team sports.

Jonah is a running coach and a certified strength and conditioning specialist who uses the latest sport science technology to individualize running programs. Jonah was also the sport scientist on hand during a recent fitness retreat where I had my VO2 Max measured.

We talk about:

• The old vs. new recommendations for carb loading
• The relationship between carbs and GI stress
• Pre-race breakfast and in-race fueling
• Jonah's personal approach to carb loading
• Gender differences in carb loading
• Force plate testing and injury prevention
• VO2 Max testing and Jason's experience from running camp

Send this episode to a friend with a race coming up so they can consider effective carb loading.

Links & Resources from the Show:

• Jonah's Carb Load Guide

• Jonah's Newsletter, Marathon Science

• Jonah on Instagram

• Subscribe to the Strength Running YouTube channel for my VO2 Max test and hundreds more videos.

We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles.

So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com.

Thank you to 2Before for supporting Strength Running!

Thank you Previnex!

After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m now a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids.

Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they’re going to do.

Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you’ll try it! Use code jason15 for 15% off your first order at