Roger Milenk | Fueling for Performance: The Basics Most Runners Miss | Season 3 Episode 4

In this episode of Pushing Horizons: Step by Step, Ash sits down with Roger, CEO of SQUEEZY Nutrition and one of the pioneers of endurance fueling in Europe, to break down the fundamentals of fueling for performance.Roger shares over 30 years of experience in sports nutrition, starting from introducing energy gels in Germany in the early 1990s to working with athletes across endurance disciplines today.This conversation focuses on the basics most runners overlook, how the body actually produces energy, why fueling matters, and the common mistakes that lead to fatigue, bonking, and poor performance.If you’ve ever wondered how much you should eat during a run, why energy crashes happen, or how to build a proper fueling strategy, this episode gives you a clear and practical starting point.Topics covered:Energy systems explained (glycogen vs fat)Why fueling is essential for endurance performanceHow many carbs you actually needCommon fueling mistakes runners makeWhy copying others doesn’t workThe importance of individualized fuelingThis is Part 1 of a deeper series on endurance fueling.Keywords:endurance fueling, running nutrition, marathon fueling strategy, ultra running nutrition, glycogen depletion, bonking, carbs per hour, hydration for runners, sports nutrition basics, fueling mistakes runners make, SQUEEZY nutrition, energy gels history