Inside Sports Nutrition: Recent Episodes
Bob Seebohar and Dina Griffin
So you think you know a lot about sports nutrition? Think again.
Inside Sports Nutrition is for all ages, genders and abilities of athletes, from the recreational to the Olympic level, who want to learn real life nutrition implementation strategies to improve health and athletic performance. If you’re a coach, nutritionist/dietitian, or parent/guardian of a youth athlete, you’ll also find plenty of nutrition nuggets here to better support your athletes.
Hosts Bob Seebohar and Dina Griffin, renown Registered Sport Dietitians and Board Certified Specialists in Sports Dietetics, will entertain
Is this Fall the time to explore foods that do more than just taste good? In this episode, we dive into how seasonal favorites like apples, pomegranates, and squashes deliver bioactive compounds that support inflammation control, immune function, and overall health. We also share some easy ways to use these seasonal fruits, vegetables, and spices to add more color, flavor, and function to your meals.
Share one of your favorite ways to incorporate one or more of the foods we mention in the episode in our free Patreon Community (@isnpodcast). We’d love to hear your ideas!
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
The offseason is a chance to enjoy some downtime and reset, but it can also bring challenges with hunger, mindset, and nutrition habits. We share thoughts and strategies to manage weight, adjust macros, stay hydrated, and prioritize whole foods so you can enter your next season strong – without feeling like you’re totally starting over.
If you’re in the offseason, let us know your challenges or how you stay on track. Download the Patreon app to join our free Community (@isnpodcast) and become a supporter of the show by joining our low-cost Silver or Gold level membership.
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
From powders to bars to supplements, “cycle-syncing” nutrition products are showing up more on the market. We take a closer look at whether they deliver on their promises and what women need to keep in mind when navigating these options.
Download the Patreon app to join our free Community (@isnpodcast) and become a supporter of the show by joining our low-cost Silver or Gold level membership.
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
It’s been a while since Bob and Dina hopped on the soapbox to share some perspectives on hot topics and trends. Tune into this episode to hear the banter!
Download the Patreon app to join our free Community (@isnpodcast) and become a supporter of the show by joining our low-cost Silver or Gold level membership.
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Is astaxanthin your key to recovering faster and avoiding inflammation? And ever wonder why salmon are pink? In this episode, we connect that color to astaxanthin and explore what science suggests about its role in recovery, inflammation, and performance. We’ll help you decide whether astaxanthin deserves a place in your nutrition toolbox.
Links:
- Astaxanthin Supplementation as a Potential Strategy for Enhancing Mitochondrial Adaptations in the Endurance Athlete: An Invited Review
- Astaxanthin in Exercise Metabolism, Performance and Recovery: A Review
- Effect of astaxanthin supplementation on cycling performance, muscle damage biomarkers and oxidative stress in young adults: a randomized controlled trial
- Astaxanthin Influence on Health Outcomes of Adults at Risk of Metabolic Syndrome: A Systematic Review and Meta-Analysis
- Astaxanthin supplementation counters exercise-induced decreases in immune-related plasma proteins
- The Role of Astaxanthin as a Nutraceutical in Health and Age-Related Conditions
- Molecular Mechanisms, Endurance Athlete, and Synergistic Therapeutic Effects of Marine-Derived Antioxidant Astaxanthin Supplementation and Exercise in Cancer, Metabolic Diseases, and Healthy Individuals
Download the Patreon app to join our free Community (@isnpodcast) and become a supporter of the show by joining our low-cost Silver or Gold level membership.
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this episode, we dive into Pro-Resolving Mediators, compounds that actively work to resolve inflammation in the body. These compounds are vital for athletes and anyone looking to optimize recovery and improve overall health and longevity.
Download the Patreon app to join our free Community (@isnpodcast) or become a supporter of the show by joining our low-cost Silver or Gold level membership.
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Tune into this episode to hear personal nutrition and training updates from Bob and Dina.
Check out more behind the scenes with Bob & Dina in the Gold Level membership of our Patreon Community. Join for free or choose a low-cost membership level to show your support for the podcast.
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Race day nerves are tough, but stomach and gut issues can ruin your race. In this episode, Bob and Dina are discussing the low FODMAP dietand whether it's your secret to avoiding GI problems and feeling great at the finish line.
Have you tried the low FODMAP diet? Let us know your experience over in our free Patreon Community. Join for free or choose a low-cost membership level to show your support for the podcast.
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Got a destination race coming up? Catch this episode to learn 3 common mistakes that athletes make when traveling to races so you arrive at the start line prepared and ready to have your best race day yet.
Share your race travel tips and experiences over in our Patreon Community: www.patreon.com/ISNpodcast. Join for free or choose a membership level to be a supporter of the show and keep us free of sponsor ads.
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Not every athlete needs to fuel like a Tour de France rider. This episode explores some issues with one-size-fits-all high-carb messaging in the endurance sports nutrition world and why testing your personal carbohydrate burn rate and metabolic inefficiencies can be more valuable for your own performance and health.
Some past episodes:
- ISN Episode 173: How Metabolic Efficiency Can Help You
- ISN Episode 157: Are All Women Good Fat Burners?
- ISN Episode 138: A Hot Take On Carbs
- ISN Episode 117: Carb and Fat Burning with Dr. Dan Plews
What are your concerns and questions about carbohydrate fueling? Let us know in our Patreon Community: www.patreon.com/ISNpodcast. Join for free or choose a membership level to show your support for the show and help keep the show going!
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this episode, Dina and Bob discuss the carnivore diet, exploring its definition, personal experiences, and implications for health and athletic performance. We delve into the pros and cons of the diet and the need for objective data when considering significant dietary changes like this one. We also provide practical considerations for adopting the carnivore diet if you are thinking of trying it for yourself.
Have you tried the carnivore diet? Let us know your experience in our Patreon Community: www.patreon.com/ISNpodcast. Join for free or choose a membership level to show your support for the show and help keep the show going!
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this episode, we explore the carbohydrate needs of athletes, focusing on highlights and insights from professional ultra runner Killian Jornet's race nutrition during the recent Western States 100 Mile Endurance Run. The fueling patterns of the professional athletes are interesting, but is there anything you can learn and apply to your own fueling strategies? Tune in to learn more!
Links:
- Outside RUN magazine online article on Killian Jornet’s training for Western States 100
- Killian Journet’s blog after Western States
Are you taking antioxidants of any kind? Let us know what and why over in our Patreon Community: www.patreon.com/ISNpodcast. Join for free or choose a membership level to show your support for the show.
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Antioxidant supplements sound like a shortcut to being bulletproof, but what are the tradeoffs? In this episode, Bob and Dina unpack when they might help, when they might backfire, and why context like training, age, and food choices matters more than most people realize. If you’ve ever wondered whether you need a supplement or if food is enough, this episode will help you make a more informed, personalized decision.
Are you taking antioxidants of any kind? Let us know what and why over in our Patreon Community: www.patreon.com/ISNpodcast. Join for free or choose a membership level to show your support for the show.
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
GLP-1 medications (like Ozempic and Wegovy) have been making headlines for weight loss, but what do they mean for athletes? In this episode, Dina and Bob unpack how these medications work, why they’re being used beyond diabetes, and the potential implications for fueling, recovery, and performance. We also explore nutrient deficiencies with appetite suppression, potential muscle loss, and why personalized guidance matters more than ever.
00:00 Introduction to GLP-1 Medications
02:56 Understanding GLP-1 and Its Applications
05:52 Benefits of GLP-1 Medications
08:22 Potential Negative Effects of GLP-1 Medications
11:22 Performance Implications for Athletes
14:25 Nutritional Considerations and Long-term Effects
18:10 The Importance of Supervision in Fasting and Medication
19:04 Understanding Dosing and Side Effects of GLP-1 Medications
21:51 The Impact of GLP-1s on Muscle Mass
23:48 Balancing Weight Loss and Muscle Preservation
26:31 Long-term Considerations for GLP-1 Use
28:33 Aging and Its Effects on Body Composition
30:37 Ethical Considerations in Performance Enhancement
Let us know your experience with GLP-1s over in our Patreon Community: www.patreon.com/ISNpodcast. Join for free or choose a membership level to show your support for the show.
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Continuous Glucose Monitors (CGMs) aren't just for people with diabetes anymore, but should you invest in one? We break down the pros and cons of wearing a CGM to help you decide if this trendy health tech is worth it for optimizing your health and performance. We explore how to recognize if you're controlling blood sugar effectively, explain what a CGM is versus traditional glucometers, and discuss the benefits and drawbacks.
Let us know your experience with CGMs over in our Patreon Community: www.patreon.com/ISNpodcast.
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Do you sweat a lot? That doesn't automatically make you a salty sweater or mean you're losing loads of sodium (the key electrolyte in your sweat). Dina and Bob dig into nearly a decade of their collective real-world sweat testing data, review gender differences, and discuss why general assumptions often miss the mark.
Join our Gold Level Patreon tier to see our data breakdown and join the conversation at patreon.com/ISNpodcast.
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this episode, Dina and Bob dig into sweat rate — what it is, how to measure it, and why it matters more than most athletes realize. Bob shares data from a recent sweat rate test during a long run (and felt the consequences). From there, the conversation branches into sex differences in sweat rate, hormone-related shifts across the menstrual cycle, and how testosterone and aging can change the hydration equation.
Topics include:
- What is sweat rate?
- The wide range of how much athletes sweat
- How to calculate your sweat rate with a simple at-home test
- Hormones, aging, and heat adaptation—why your hydration needs might shift over time
- The cognitive and physical impacts of dehydration
- Why understanding your data is the key to better performance
Want to measure your own sweat rate? Grab Dina’s free step-by-step guide here.
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Struggling with GI distress during training or racing? You're definitely not alone and the good news is, it's fixable. In this episode, Bob and Dina break down the three main contributors to gastrointestinal issues and explore some of the nuances within each area. Whether you're dealing with bloating, cramping, or worse, this discussion will give you a clear starting point to identify what's triggering your symptoms and develop targeted strategies that actually work.
Find Bob’s “Metabolic Efficiency Training” 3rd edition book that we refer to in the episode here.
Don’t forget to subscribe to the podcast to get the free weekly episodes and also check out the YouTube channel.
You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this conversation, Dr. Katie Hirsch discusses her journey from being an athlete to a researcher focused on nutrition and exercise science, particularly for female athletes. She emphasizes the importance of protein intake, especially during different life stages such as premenopause and menopause, and addresses the unique nutritional needs of athletic women.
Our discussion includes:
- Protein intake targets for different situations and female athlete groups
- Adjusting protein for the menstrual cycle, oral contraception, and menopause
- Issues with athletic pre- and perimenopausal women who do intermittent fasting
- The use of essential amino acids around exercise
- Concerns and cautions for plant-based female athletes
- Thoughts on use of GLP-1 medications
Links:
- Effect of 3 Different Daily Protein Intakes in a 2-Meal Eating Pattern on Protein Turnover in Middle Age and Older Adults: A Randomized Controlled Trial paper
- The anabolic response to a ground beef patty and soy-based meat alternative: a randomized controlled trial paper
- Does REDs exist?
- Follow Dr. Hirsch on Instagram @katie.hirsch_phd
More about our guest:
Katie Hirsch, PhD is an exercise physiologist and sport nutritionist who is dedicated to advancing women's health research. As an Assistant Professor in the Department of Exercise Science at the University of South Carolina, Arnold School of Public Health, her research focuses on the practical application of exercise and nutrition to strengthen and sustain body composition, muscle, metabolic health, and exercise performance across the lifespan, with an emphasis on female physiology and women’s health. Named the 2024 Nutrition Researcher of the Year by the National Strength and Conditioning Association, Dr. Hirsch loves getting to share the science behind optimizing female health and performance and is passionate about empowering women of all ages - in sport, in science, and in life.
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Muscle cramps are frustrating, unpredictable, and often misunderstood. In this episode, Dina and Bob unpack three key contributors to muscle cramping, going beyond the usual “hydration and electrolytes” explanation. They share real-life athlete examples, explore the role of neuromuscular fatigue, and explain how terrain-specific training (or lack of it) can set athletes up for mid-race cramping. Whether you're a salty sweater, an over-reliant supplementer, or just confused by conflicting advice, this episode brings clarity to a common issue.
Book a sweat sodium test with Dina in Boulder, Colorado, to learn whether your hydration and electrolyte strategies could be contributing to your muscle cramping. Alternatively, contact Dina to schedule a sweat sodium testing clinic for your training group onsite.
Subscribe to our show to get the free weekly episodes and also check out the YouTube channel.
You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this episode, we unpack the evolution of sports drinks and explore what needs to be in them (and what doesn’t). We also review 4 popular sports drinks to give you real life examples and help you make more informed decisions about what you’re drinking and what you’re spending your money on.
Our discussion includes:
- The origin story of Gatorade
- How sports drinks have evolved (or devolved?) over time
- What to look for and what to question on the label
- Why more isn’t always better when it comes to certain ingredients
- Product review of Powerade, Liquid IV, Body Armor, and Pedialyte Sport
We also share our DIY sports drink recipes in our Patreon Community for our Gold members.
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this episode, we break down when fat might actually make sense, where it could backfire, and what you need to consider before experimenting with it in your training.
Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Creatine monohydrate is no longer just for the gym bros and powerlifters. In this episode, Dina and Bob explore how this well-known supplement is gaining attention for benefits that go far beyond muscle strength. They discuss emerging evidence in creatine’s role in supporting cognitive function during sleep deprivation, its potential as an anti-catabolic and anti-inflammatory ally, and how it may be a smart tool for youth athletes. The science is still evolving, but the potential is worth paying attention to.
Don’t forget to subscribe to the show to get our weekly episodes and also subscribe to our YouTube.
Support the podcast, stay ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this episode, we take a look at the use of HMB (beta-hydroxy-beta-methylbutyrate) in masters athletes. While it’s not a magic bullet, HMB may offer benefits for maintaining strength and muscle mass as we age and during periods of lower activity, injury, or perhaps intense strength training phases.
We cover:
- What HMB is, how it relates to leucine, and why it matters for muscle preservation
- When HMB might be helpful for aging athletes
- Dosing strategies, timing, and how to approach it with realistic expectations
Tune in for a quick, practical breakdown of whether HMB deserves a spot in your training and recovery plan.
Don’t forget to subscribe to the show to get our weekly episodes and also subscribe to our YouTube.
Bob’s Virtual Fat Burn Program through eNRG Performance
Support the podcast, stay ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
What makes pre-workout supplements unique? In this episode, we review three NSF Certified for Sport products from Klean Athlete, Gnarly Nutrition, and Bare Performance Nutrition to highlight nuances and key differences. Catch this episode to be better informed on ingredients and what you should know before you choose a pre-workout formula.
We share a summary reference table of the 3 products we review over in our Patreon Community for our Gold level members.
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. You can be a part of the Patreon Community by visiting https://www.patreon.com/isnpodcast or download the Patreon app on your smartphone and then search for ISNPodcast.
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
Are you ready to level up your health and performance even more? Be sure to check out the services offered by Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com.
Whether you’re a daily coffee drinker, a green tea lover, or rely on a pre-workout boost, caffeine can be a powerful performance aid, but only when used wisely. In this episode, we dive into a touch of science and nuance behind caffeine dosing, how your genes influence metabolism and tolerance, and some of the sneaky sources you might be consuming without realizing it. We also unpack what to watch for in popular energy drinks and supplements, and why personalized guidance matters when it comes to using caffeine to fuel training and recovery. You’ll learn:
• How much caffeine is effective (and safe) and how to calculate it for yourself
• Why some people are wired after a sip, while others need more caffeine to feel it
• Common and surprising food and drink sources of caffeine
• What to consider before grabbing that energy drink or pre-workout powder
Pick up Bob’s “Caffeine Protocol for Athletes” e-book so you can truly customize your caffeine consumption here.
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
Are you ready to level up your health and performance even more? Be sure to check out the services offered by Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com.
What can you do for better sleep? In this episode, Dina and Bob explore the often-overlooked ways in which sleep can be impacted by our daily and nightly food choices and habits.
We dig into:
- Simple habits for better sleep hygiene
- Timing of fluids, food, and alcohol
- How menopause and aging shift sleep needs
- Genetics and supplements: do they matter?
- Smart strategies for pre-sleep snacks
Get ready to rethink and upgrade your nighttime routine.
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
Are you ready to level up your health and performance even more? Be sure to check out the services offered by Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com.
Are you supplementing with creatine monohydrate or curious about it? Does it cause weight gain? When should you take it? And what dose do you need? Tune into this episode to hear our answers to these 3 most common questions we receive!
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
With the current egg shortage affecting prices and availability, many of you are looking for alternative protein sources to fuel your mornings. In this episode, we discuss budget-friendly tips and practical ways to get high-quality protein without relying as much on eggs. Plus, we'll be sharing our top three non-egg protein meal recipes exclusively with our Patreon members so join us there for more. Tune into this episode for simple strategies to keep your nutrition on track.
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
In this episode, we’re revisiting a core concept in sports nutrition: Metabolic Efficiency Training (MET). Whether you’re new to the idea or need a refresher, this episode will help you understand how to optimize your body's ability to use fat and carbohydrate as fuel.
We break down:
- What Metabolic Efficiency Training is and why it matters
- How to assess your body’s fuel utilization
- Who can benefit from MET (hint: it’s not just endurance athletes!)
- Key benefits, from energy stability to performance gains
- 4 steps to help you get started
Tune in for practical insights to help you fuel smarter to gain health and performance benefits.
Links:
- 3rd edition of Metabolic Efficiency Training book (from the eNRG Performance website or from Amazon)
- Directory of Certified Metabolic Efficiency Specialists
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
In this Part 2 episode, we’re diving into 14 more ‘Next Level Supplements’ for masters athletes - ones you’ve probably heard of (or maybe even use). We’ll break down what they are, what they do, and key considerations so you can make informed choices. Are they magic bullets? Nope. Could some be useful for you? Maybe! Let’s find out!
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
In this episode, we break down 10 “Foundation Level Supplements” and rate them green, yellow, or red based on their potential benefits for masters athletes. Whether you're focused on health, athletic performance, or longevity, we help you cut through the noise and determine which supplements might be worth considering and which ones to skip (or at least consult with us on first!).
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
In this episode, we dive into advanced glycation end products (AGEs), compounds formed in the body and through certain cooking methods that may contribute to aging and chronic disease. But what does this mean for your health, and how much should you really worry about AGEs? Tune in for practical insights on how to make informed choices without unnecessary fear.
We cover:
- What AGEs are and how they form in the body
- Their potential impact on health and aging
- Which foods contribute to higher AGE levels and simple ways to reduce your intake
- Why nutrition is about more than just one factor (big-picture considerations)
Links:
- Research Paper: Effect of dietary intake of advanced glycation end products on biomarkers of type 2 diabetes: a systematic review and meta-analysis
- Research Paper: Decoying the enemy: soluble receptor for advanced glycation end products and cognitive impairment in neurodegenerative diseases—a systematic review and meta-analysis
- Research Paper: Advanced Glycation End Products and Risks for Chronic Diseases: Intervening Through Lifestyle Modification
- Review Paper: Advanced Glycation End Products and Health: A Systematic Review
- Research Review: Dietary advanced glycation end products and their relevance for human health
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
Did you know that 90% of the world is deficient in EPA & DHA, two critical omega-3 fats? In this episode, we sit down with Elana Natker, a Registered Dietitian and spokesperson with more than two decades of communications experience, to dive deep into the science of omega-3s and why they matter. Tune in for a practical, science-backed conversation that will change the way you think about fats in your diet.
We cover:
- What makes omega-3s unique and how they differ from other fats
- The best sources of EPA & DHA (not all fish are created equal!)
- The SMASH acronym for choosing the right fish
- How much EPA & DHA you really need
- The impact on aging, mental health, recovery, and even post-concussion support
- Omega-6 fats and what to know about seed oils
- The Omega-3 Index: how to measure your levels
- Myth-busting common misconceptions about omega-3s
Links:
- Best Fish Sources of Omega-3s
- How to read an omega-3 supplement label
- Some trusted DHA/EPA supplement brands
- Global Organization for EPA & DHA Omega-3s
- 27:30 Elana’s perspective on the 2024 cohort study of fish oil supplementation in the BMJ
- Reach out to Dina or Bob to order your OmegaQuant Omega3 Index testing
- Dr. Michael Lewis concussion protocol
- International Society of Sports Nutrition Position Stand on Omega-3s
More about our guest:
Elana Natker, MS, RD, Director, Consumer and Health Practitioner Communications for GOED
Elana is a U.S. and U.K.-based, nationally recognized food and nutrition expert and spokesperson with more than two decades of communications experience. Her first job was as an on-camera spokesperson, which then led to a thriving career in public relations, working for major agencies in Chicago, Denver and Washington, D.C. Her client work in the areas of food, health and wellness piqued her interest in nutrition, so Elana went back to school to earn a master’s degree and undergo the training and testing required to become a registered dietitian.
Her work with GOED, the Global Organization for EPA and DHA Omega-3s, began in 2015, where she manages the organization’s consumer and health professional education and outreach. She is adept at translating complicated science in a way that both consumers and health influencers would understand. Her primary skills are in nutrition strategy, science-backed messaging, content development and health professional education. An accomplished speaker, Elana has also presented at industry events and for health professionals, including dietitians and nurse practitioners.
Elana is active in the Academy of Nutrition and Dietetics, having served as chairperson of Nutrition Entrepreneurs (NE) in 2018-19, among other leadership roles. She has also received several awards, including 2023 Outstanding Leader by the Dietitians in Business and Communications, and the 2017 Emerging Leader in Dietetics by the D.C. Metro Academy of Nutrition and Dietetics.
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
In this Part 2 episode, we’re back with more clever ways to sneak extra nutrition into the foods you already love. This time, we’re tackling rice, pasta, ground meats, scrambled eggs, and even giving traditional toast a nutrient-packed makeover. Whether you’re looking to boost your own meals or subtly upgrade your family’s nutrition, these simple ingredient swaps and add-ins will help you level up without overhauling your routine. Give them a try—we dare you!
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community:https://www.patreon.com/isnpodcast
Connect with us on Instagram@isnpodcast and on Facebook@insidesportsnutrition
To learn more about Bob’s services, go towww.enrgperformance.com and to see Dina’s services, head over towww.nutritionmechanic.com.
Do you know how to sneak in extra ingredients into foods you already eat to enhance the nutrition profile? In this Part 1 episode, Bob and Dina provide several ideas for boosting smoothies, soups, sauces and dips. You’ll get some new ideas to try for you or your loved ones (and you don’t have to tell them!).
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
We continue our vitamin D mini-series with further discussion about how vitamin D status impacts muscle function and strength, injury risk and recovery, and immune system health. Make sure to join Patreon Community to get an inside peek on a Vitamin D case study that Bob shares about a men’s basketball team he worked with. Additionally, if you are interested in getting your genomics tested to learn about your vitamin D related genes, contact Bob or Dina to learn more about this unique service and make sure you are using the right testing company to get your money’s worth (the testing companies are NOT all the same!).
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community:
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
We continue our vitamin D mini-series with further discussion about its importance in the body, common risk factors for deficiency, and a few cautions about the reference ranges shown in blood work. We also go into detail about supplement protocols over in our Patreon Community, so join our Gold Level Membership to get more specifics on how to supplement properly. Additionally, if you are interested in getting your genomics tested to learn about your vitamin D related genes, contact Bob or Dina to learn more about this unique service and make sure you are using the right testing company to get your money’s worth (the testing companies are NOT all the same!).
Our discussion includes:
- Deficiency of vitamin D
- Blood work reference ranges
- Is it really a vitamin?
- Differences between D2 vs. D3 and their dietary sources
- Some risk factors for low vitamin D levels
- Touching on the genetics and genomics of vitamin D
- Importance of vitamin D
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
Amanda Archibald, Registered Dietitian and Founder of the Genomic Kitchen, returns to our podcast to talk about bone health, vitamin D, and the role of genomics. You may be surprised to learn that it’s not just sun exposure, vitamin D-containing foods, or vitamin D supplementation that determine your vitamin D levels. Your genes and many other vitamins in foods have a role that is not to be under-appreciated!
Links:
- Genomic Kitchen
- The ReCode Retreat
- The Vitamin D Pathway from 3x4Genetics graphic that Amanda walks through during the podcast recording
- Follow Amanda on Instagram and Facebook @genomickitchen
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
Join us for our 2nd round of "Agree, Disagree, or Pass" where we propose semi-controversial nutrition and health statements to each other. We break down some popular blanket nutrition statements and show why nutrition advice is rarely one-size-fits-all. Be sure to catch episode 161 for the first round of our “dietitian game” and you’ll have new appreciation for why context matters in so many nutrition recommendations.
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
In this episode, we share thoughts on an important area of weight loss: the mindset. Not just how we view our bodies, but the language we use, expectations, embracing our changing bodies, and making a plan for action that aligns with how we want to feel that includes checks and balances.
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
Join us for our first game of "Agree, Disagree, or Pass" where we propose semi-controversial nutrition and health statements to each other. We break down some popular claims and show why nutrition advice is rarely one-size-fits-all. You may catch a few surprises along the way and it will give you new appreciation for why context matters in many nutrition recommendations.
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
Ready to make the most out of your 2025? Check out our top 10 recommendations for the things you must do if you’re ready to level up your health and performance this coming year.
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
In this Ask Us Anything #18, we address a listener’s questions about protein:
- Do you need as much protein if you’re not training as much?
- Is there a limit to how much protein you can use in a day?
Got a question you want us to address? Join our Patreon to get extra insights from Bob & Dina along with other fun perks (while also supporting the show!).
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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
In this episode, we discuss the health benefits of green tea and discuss a systematic review and meta-analysis research paper that investigated whether consumption of green tea, combined with an exercise plan, enhances weight loss for individuals who are overweight or have obesity. Listen in to see whether green tea is a beverage you may want to drink more often, for health benefits or weight management purposes.
Links:
- Research paper: Does green tea catechin enhance weight-loss effect of exercise training in overweight and obese individuals? a systematic review and meta-analysis of randomized trials
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
Is it true all women are good fat burners? Bob and Dina discuss why this general statement is nuanced and warrants context. Bob presents a summary of some of his recent metabolic efficiency testing data so that you can see why metabolic efficiency is not a one-size-fits-all physiological state, nor is it only influenced by a single variable. Catch this episode to hear more insights!
Links:
- Metabolic Efficiency Training: Teaching the Body to Burn More Fat book (new 3rd edition)
- Maximal Fat Oxidation Rates in an Athletic Population paper
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
What’s on our minds lately? In this episode, we share thoughts on testing services that help you take control of your health and performance. We also chat about one of the most important questions you can ask yourself about the supplements you take, and the ones you are considering taking in the future.
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
In this Inside Scoop episode, Bob and Dina discuss some proposed health and athletic benefits of hydrogen-rich water (aka “hydrogenated water”) presented in a 2024 systematic review paper from the International Journal of Molecular Sciences. Listen in to hear whether we find hydrogen-rich water to be a hoax or whether it’s our new favorite beverage.
Links:
- Systematic Review: Hydrogen Water – Extra Healthy or a Hoax?
- Paper: Acute effect of hydrogen-rich water on physical, perceptual and cardiac responses during aerobic and anaerobic exercises: a randomized, placebo-controlled, double-blinded cross-over trial
- Paper: Effects of 8 days intake of hydrogen-rich water on muscular endurance performance and fatigue recovery during resistance training
Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
We sit down with friend of the show, Sports Dietitian and ultrarunner, Rebecca (Becca) Rick, to hear how she prepared for her first 200+ mile distance race at the Moab 240 and how her fueling and hydration unfolded. You’ll hear what she did differently from her 100-mile races and some fueling insights that many ultrarunners miss out on.
Our discussion includes:
- Becca’s athletic background
- Her path to becoming a Registered Dietitian and how this has helped her personally
- Preparation for the Moab 240 race, including foods and sports nutrition products she uses
- Her nutrition and hydration challenges and successes during the race
- Her recovery from the Moab 240
Links:
- Moab 240 race by Destination Trail
- Becca’s guest appearance on the Ultra Balance Podcast where you hear more about her race highs and lows and at what point she really started “racing the race”
- Intuitive Eating – what is it?
Advice for athletes from Becca: “You don’t have a training plan until you have a nutrition plan… It can make or break your experience with training, with recovery, and definitely racing. Even just using some of the resources you put towards training, for nutrition and hydration, and getting that dialed is my best advice.”
More about our guest:
Becca has a Master of Science degree in Sports Nutrition from the University of Utah and is a Registered Dietitian Nutritionist and Certified Intuitive Eating Counselor. She is currently an Assistant Professor in the Nutrition & Integrative Physiology Department at the University of Utah and also works virtually with athletes through The Nutrition Mechanic. She has experience working with all levels of athletes – ranging from first-time ultra-seekers to Olympic individuals and teams, most notably with US Ski and Snowboard Association and US Speedskating. As an accomplished ultrarunner herself, her biggest passion in performance nutrition is working with mountain endurance athletes. Connect with Becca on Instagram @becs_slc or through The Nutrition Mechanic for performance nutrition guidance at becca@nutritionmechanic.com.
Join our new Patreon Community over at patreon.com/isnpodcast – sign up to help our show remain free of sponsorships while taking advantage of some special benefits, savings, and opportunities for bonus content with Bob and Dina.
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
Bob and Dina discuss some highlights of a new review and position stand paper by the International Society of Sports Nutrition on ketogenic diets. Are you curious whether this is something you should try and whether it would help (or harm) you? Tune into this episode to get our inside scoop and Sports Dietitian viewpoints.
Our discussion includes:
- Ketogenic Diet vs. Low Carb High Fat Diet (LCHF) vs. Metabolic Efficiency Eating patterns
- Reasons to consider a ketogenic diet and not consider it, pros/cons
- How “athletic performance” is measured and the many contexts of defining it across athletes
- What future research may tell us
Links:
- International Society of Sports Nutrition Position Stand: ketogenic diets
- Research paper we mention on the FASTER study: https://pubmed.ncbi.nlm.nih.gov/26892521/
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition and check out our new Patreon membership options over at patreon.com/isnpodcast – sign up and take advantage of some special benefits, savings, and opportunities for bonus content with Bob and Dina.
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
David Roche (coach, writer, sub-ultra runner AND ultrarunner, winner of the 2024 Leadville 100 ultra) joins us to chat about how his nutrition plan unfolded for the Leadville 100. Not only did he smash the previous course record time for the Leadville race, but he also showed that high performing ultrarunners can push the limits of high carb fueling and benefit from ergogenic aids like sodium bicarbonate.
Our discussion includes:
- David’s athletic background
- Changes in his nutrition from young athlete days to current times including a snapshot of a typical day of nutrition and supplements
- Physiological testing prior to Leadville 100
- David’s gut training and nuances with hydration intake goals
- Use of exogenous ketones, sodium bicarbonate, caffeine
- Preparation for the Javelina Jundred 100
Links:
- SWAP Running – coaching from David and Megan Roche
- David and Megan Roche’s Some Work, All Play podcast
- Precision Fuel & Hydration
- Science in Sport
More about our guest:
David is the 2014 USATF Trail Runner of the Year at the sub-ultra distance and winner of the 2024 Leadville 100 in course record time. He is a two-time national champion and three-time member of Team USA. He graduated with honors from Columbia University with a degree in Environmental Science and received a master's degree and law degree with honors from Duke.
Check out our new Patreon membership options over at patreon.com/isnpodcast – sign up and take advantage of some special benefits, savings, and opportunities for bonus content with Bob and Dina.
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
Catch this episode to hear 3 nutrition-related viewpoints that Bob and Dina have changed their minds on over the years and the reasons for doing so.
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Check out our new Patreon membership options over at patreon.com/isnpodcast – sign up and take advantage of some special benefits, savings, and opportunities for bonus content with Bob and Dina.
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Do you have a strategy for your grocery shopping or are you winging it? You’re going to want to tune in to this episode to hear our 13 tips for ways to approach your grocery shopping that will save you money, time, and stress.
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Check out our new Patreon membership options over at patreon.com/isnpodcast – sign up and take advantage of some special benefits, savings, and opportunities for bonus content with Bob and Dina.
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Ema Thake, Sports Dietitian and Director of Performance Nutrition for the Denver Broncos, joins us to share her insights and experiences as a Sports Dietitian from the collegiate level to her current work for a professional football team.
Our discussion includes:
- Ema’s athletic background and how she got into the field of sports nutrition
- Changes in sports nutrition throughout her collegiate experience
- Challenges that collegiate athletes face and biggest nutrition mistakes that are made
- Example of a success story
- The use of supplements in collegiate athletes
- An overview of differences in working with professional football players and her roles with the Denver Broncos
- The importance and impact of a performance team
Links:
- About NIL in college sports
- Follow Ema on Instagram @emathake
More about our guest:
Ema is a Registered Dietitian and Board-Certified Specialist in Sports Dietetics.
Ema graduated with her Bachelor of Science from the University of Northen Colorado in 2010, where she ran cross country and track and field. In 2013, she completed her master’s degree in Sports Nutrition and Exercise Physiology, as well as her dietetic internship at the University of Utah. Through her graduate work and internship, she worked closely with the Utah football team as well as a handful of Olympic sports teams as the sports nutrition team and athletic department navigated deregulation and a rapidly growing demand for sports nutrition services.
Ema started her career as a sports dietitian at UCLA (2013-2014), also working at the USC Keck Medical Center as an inpatient oncology dietitian. During this time, she also consulted with California State Long Beach as the first dietitian working with their athletic department. In 2014, Ema returned to Salt Lake City and the University of Utah to work as a sports nutrition fellow. From 2014-2015, she worked as an outpatient performance dietitian, building the sports nutrition clinic within Intermountain Healthcare.
Ema has held positions as Director of Performance Nutrition at the University of Washington (2015-2022) and the University of North Carolina (2022-2023), where she oversaw the entire nutrition department and supported athletes from football and Olympic sports. Ema returned to her hometown of Denver, Colorado and joined the Broncos staff as the Director of Performance Nutrition in 2023, where she oversees all aspects of player nutrition and food service.
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
What sort of dietary and supplement changes did Dina make since knee surgery in February? We do a quick 6-month overview of the process so you can hear what a Sport Dietitian did to support her recovery process, along with discussing the exercise progression. You can catch our earlier episode 119 to hear more about her nutrition changes that occurred right after her skiing accident and around surgery for more background.
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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
In this Ask Us Anything #17, we address a listener question for how to get more protein as a vegan athlete. Even if you are vegetarian or an omnivore, you can use these tips to get more plant protein in your daily nutrition plan.
Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode.
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to see if it helps with your cognition and focus? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Bob and Dina would love to connect with you on social too. Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
We sit down with Carrie Tollefson, who is a public speaker, 2004 Olympian with an extensive middle distance running career and sports broadcaster, to talk about her running journey and her experiences in sports media coverage such as the recent Paris Olympics.
We discuss:
- Carrie’s athletic background
- Her reflections at the 20-year mark of being an Olympian
- Her nutrition journey from youth through Olympic days to current days as a Mom and masters athlete
- What it was like to be a broadcaster for the recent Olympics
- Her advice for beginner athletes
Links:
- Carrie’s podcast CTolleRun and her website
- UCAN products mentioned in the interview
More about our guest:
Carrie was born and raised in Dawson, Minnesota where she was a 13-time State Champion: eight in track and five in cross country. Her five cross country titles established a national record for most consecutive titles, which still stands to this day. Carrie attended Villanova University, where she was a 5-time NCAA Champion and the 1998 NCAA Indoor Track Athlete of the year. She was also the first person in NCAA history to win both the 3K and 5K titles.
In her post collegiate career, she was a three time national champion and after winning the 1500m trials in 2004, she represented the US in the 2004 Olympic Games in Athens, Greece. Carrie has worked on-camera with ESPN, NBC, NBCSN, ABC and USATF.tv. She does regular media coverage for the New York Road Runners including the TCS NYC Marathon and the United Airlines NYC Half Marathon. Carrie has done commentary for several world class events, including the Medtronic Twin Cities Marathon, Boston Marathon, Tokyo Marathon and Foot Locker Nationals and the 2024 Paris Olympics. Currently, Carrie lives and trains in her home state of Minnesota with her husband Charlie and their three children: Ruby, Everett and Greer. She inspires and motivates people to GET AFTER IT in life through her public speaking and training camps.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
Elizabeth McNear, Consulting Sports Dietitian for the Oakland A’s and owner of Transitional Nutrition, joins us to talk about nutrition for baseball.
We discuss:
- Elizabeth’s background and how she got into the field of sports nutrition
- Her experiences from her early career in university athletics
- How she got into baseball
- Special concerns for baseball players and differences between types of players
- Her roles working with the Oakland A’s team
- A nutrition and hydration walk through of game day
- Tips for high school and collegiate baseball players (and athletes of all kind!)
Links:
- Elizabeth’s private practice business, Transitional Nutrition
More about our guest:
Elizabeth McNear is a Registered Dietitian (RD) and a Board Certified Specialist in Sports Dietetics (CSSD). Originally from Colorado, she received her undergraduate degree in Food Science and Human Nutrition at Colorado State University and completed her graduate degree in Nutrition and Physical Performance at Saint Louis University. She has worked in Division I college athletics for seven years at Ole Miss University, the University of Florida, and the University of California Berkeley. She has provided performance nutrition guidance to athletes from over 28 sports and various backgrounds. She currently owns her own company, Transitional Nutrition and is the Sport Dietitian consultant for the professional baseball team, the Oakland A’s.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
We meet with Gregoire Guyot, Vice President of Product, Innovation and Impact for NAAK, a Canadian-based sport nutrition company that creates efficient, sustainable and high quality fueling products for endurance athletes (especially the ultra trail runners!). Tune in to learn more about Gregoire, the philosophy of NAAK’s approach to creating sports nutrition products, and highlights of some of their products.
We also discuss:
- His athletic background and how he got into his career
- The origin story and history of NAAK
- Gregoire’s roles at NAAK
- The importance of sourcing ingredients and aspects that make NAAK unique from other companies on the market
- Features of the NAAK drink mixes (including the soup mix), purees, and gels
Links:
- NAAK website
More about our guest:
Gregoire Guyot is VP of Product, Innovation and Impact for NAAK. He has more than 10 years of experience in the food industry and his expertise includes food formulation, product and process industrialization, operational excellence, sensory optimization, and quality management.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
In this episode, we chat about Bob’s self-supported attempt to complete a 200-mile trek on the Colorado Trail after this year’s training for the Tahoe 200 with his athlete, Linda Quirk.
Links:
- The Colorado Trail
- Episode 136 Bob’s Tahoe 200 recap and What’s Next
- Episode 130 Bob’s training for the Tahoe 200
- Episode 132 Bob’s nutrition training for the Tahoe 200
- Episode 124 with Leighton Phillips of S-Fuels
- The ENRG Bites from All Around Snack Co and the newly formulated ENRG BUTTER
- UCAN Edge, another fuel source that Bob uses
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Connect with us on IG or FB and don’t forget to share an episode with a friend and give us a 5-star rating.
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
In this Ask Us Anything #16, we address a listener curiosity about beetroot powder, nitrates, and beetroot supplements.
We discuss:
- What are nitrates?
- The benefits of nitric oxide
- Why beets are a powerhouse food
- Eating whole beets vs. using beet powders
- Effects of aging upon nitric oxide production
- Types of athletes who may benefit from nitrate supplementation
- Considerations for taking beetroot powder
- What about female athletes?
- Testing for nitric oxide
Links:
- More about nitrates https://pubmed.ncbi.nlm.nih.gov/32188080/ and https://pubmed.ncbi.nlm.nih.gov/38472804/
- Indicator strips for nitric oxide
Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode.
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to see if it helps with your cognition and focus? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Bob and Dina would love to connect with you on social too. Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Jamie Meeks, Head Sports Dietitian for the New Orleans Saints joins us for a fun conversation to talk about her experiences in becoming the first Sports Dietitian to work with Louisiana State University Athletics and insights into her current role with the Saints.
We also discuss:
- Cabbage ball – say what?
- The origin story for how Jamie got into the field of nutrition and dietetics
- Her experiences at LSU with the various athletic teams
- How she made the move to NFL and the New Orleans Saints and an overview of changes that have occurred along the way
- How she coordinates with the Food Service staff for the Saints (and some special foods they regularly serve!)
More about our guest:
Since 2015, Jamie Meeks has served as the Director of Sports Nutrition of the New Orleans Saints, utilizing her experience and expertise as a Registered Dietitian (RD) and a Board Certified Specialist in Sports Dietetics (CSSD). A prominent graduate of Louisiana State University, Meeks obtained her Bachelor’s Degree in Nutritional Sciences/Dietetics in 2009 and Master’s Degree in Kinesiology/Exercise Physiology in 2011. She completed her Dietetic Internship at the University of Arkansas for Medical Sciences. During her university tenure, Meeks distinguished herself through her leadership role as the captain of the LSU Cheerleading squad for three consecutive years. She represented the university across multiple platforms and supported LSU's major athletic accomplishments, including the 2007 National Championship Football team.
Following her academic achievements, Meeks marked a historic milestone at LSU Athletics by becoming the program's first full-time dietitian. In this capacity, she played a crucial role in developing a comprehensive sports nutrition program, primarily aimed at managing athletes' diets and providing education to enhance health and performance. She was a pivotal force behind the inception of Athletic Fueling Stations and played a significant role in planning for a state-of-the-art athletic dining facility. Meeks also launched the Undergraduate Sports Nutrition Internship program at LSU, opening doors for dietetic undergraduates to gain firsthand experience in sports nutrition.
In her capacity with the Saints, Meeks is dedicated to assisting the team achieve optimal nutritional health and crafting effective strategies for fueling, hydration, and supplementation to promote peak athletic performance. Her role extends to providing medical nutritional therapy while closely collaborating with the team's athletic trainers, strength coaches, and medical team. Additionally, she serves as the Director of Finance & Administration for the Professional Football Registered Dietitian Society, while her professional affiliations include membership in the Academy of Nutrition and Dietetics, the Louisiana Dietetic Association, the Collegiate and Professional Sports Dietitians Association, and the Sports and Human Performance Nutrition Dietetic Practice Group.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
Vomiting happens in some endurance sports such as ultrarunning, but does that mean we should normalize it? We share our perspectives along with some strategies to help you avoid or minimize vomiting from happening to you during your training and racing endeavors.
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to see if it helps with your cognition and focus? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Connect with Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
In this Ask Us Anything #15 episode, we answer two listener questions related to creatine supplementation in hot weather and the Naak energy drink for ultra running. We love our listener questions, so keep them coming!
Links:
- Episode 35 that included a conversation about palatinose, a unique carbohydrate source
- Episode 113 about carbohydrate absorption and carbohydrate recommendations
- Naak sports nutrition website
Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode.
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to see if it helps with your cognition and focus? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Bob and Dina would love to connect with you on social too. Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
In this Soapbox episode, we address some problems related to general carbohydrate guidance and carbohydrate comparison in sports nutrition products. Listen in to learn how to be more savvy!
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to see if it helps with your cognition and focus? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Connect with Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
In this Ask Us Anything #14 episode, we address a listener question whether athletes can create a predetermined electrolyte plan for workouts. You’ll learn the variables to consider along with tools that can help you hone in on what is appropriate for you.
Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode.
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to see if it helps with your cognition and focus? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Bob and Dina would love to connect on social too. Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Tune in for this Part 3 to hear the recap of Bob’s Tahoe 200 ultramarathon experience where he was running with his athlete and good friend, Linda Quirk, who is a young 71 years of age. DNFs are never desirable, but we can still learn from them and take our appreciation into future endeavors. You’ll also hear what Bob is planning next!
Links:
- Episode 130 discussing Bob’s training for the Tahoe 200
- Episode 132 discussing Bob’s nutrition training for the Tahoe 200
- Episode 124 with Leighton Phillips of S-Fuels
- The ENRG Bites from All Around Snack Co and the newly formulated ENRG BUTTER
- UCAN Edge, another fuel source that Bob uses
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Connect with us on IG or FB and don’t forget to share an episode with a friend and give us a 5-star rating.
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
We sit down with Lexi Kelson, the Marketing Manager and Dietitian at Precision Fuel & Hydration, to learn more about the array of hydration and fueling products and what makes them different from others on the market.
Our discussion includes:
- How Lexi got into dietetics, her background, and her roles at Precision Fuel & Hydration
- Nuances between types of sodium in hydration products
- How to better figure out how much to drink during exercise
- Signs you might be a salty sweater, if you have not done the advanced sweat testing to know
- An overview of their drink mixes and energy chews
- What the company does to ensure accuracy of the nutrition labels
Links:
- Find a sweat testing center near you
- The Precision Fuel & Hydration Knowledge Hub
- Book a free call with PF&H
More about our guest:
Lexi Kelson is a Registered Dietitian who earned her Master’s degree in Applied Nutrition with a focus on fueling for sports performance.
She’s a Sweat-Testing, athlete-supporting, always-eating avid lifter who has conducted research on added sugar in collegiate athletes and provides nutrition counselling to individuals of all ages and stages, across a range of sports.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
We sit down with Dr. Erin Ayala, Licensed Psychologist and Certified Mental Performance Consultant, to talk about the mental side of injury and injury recovery in athletes.
Our discussion includes:
- How Dr. Erin got into the field of counseling and sport psychology and her current research and projects
- Her athletic background and current athletic pursuits
- Types of injury in athletes and what areas of the athlete are impacted
- The roles of nutrition and sleep in injury rehab
- Building self-awareness with the ingredients of self-compassion and mental toughness
- Competing with an injury and how to consider the risks
- Her new online program “The Mindful Comeback”
- Her personal current nutrition framework for daily nutrition and bike racing nutrition
Links:
- Dr Erin’s company website, Skadi Sport Psychology, and give her a follow on Instagram@skadisportpsychology
- The Mindful Comeback course and use the coupon code ISNPOD for 10% savings
Quotes from Dr. Erin Ayala:
“Mental toughness is not about putting your head down and doing the work and pushing the emotions away and ignoring them, mental toughness is about bringing them along for the ride and doing the hard things anyway.”
More about our guest:
With over a decade of research and clinical experience, Dr. Ayala is a Licensed Psychologist and Certified Mental Performance Consultant based in Minneapolis, MN. She specializes in working with endurance athletes and is licensed to work with athletes in over 40 states. Dr. Ayala is a published author of over 20 research articles and book chapters, and has been featured in Trailrunner Magazine, the New York Times, and other media outlets. Beyond her professional achievements, she is an accomplished cyclist, having landed on National podiums in road racing, fat bike racing, virtual racing, and gravel racing over the past few years.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
In this Ask Us Anything #13 episode, we first do a quick catch up with Dina to see how her injury recovery is going from knee surgery and then we discuss a listener question related to nutrition periodization and the periodization plates. Tune in to learn more about how to build a plate that supports plant-based eating for sprint and middle distance running and an extra tip for those who are also masters athletes.
Links:
- Bob’s books to learn more about Nutrition Periodization and Metabolic Efficiency Training
Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode.
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to see if it helps with your cognition and focus? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Bob and Dina would love to connect on social too. Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Tune in for this Part 2 on Bob’s training for the upcoming Tahoe 200 ultramarathon where we discuss his nutrition and hydration trials, along with his primary plans for keeping himself sustained throughout the race. It’s an “n of 1” experiment, but it may inspire you to approach your own fueling differently!
Links:
- The Tahoe 200 race website
- Bob’s training spreadsheet
- Episode 130 discussing Bob’s training for the Tahoe 200
- Episode 124 with Leighton Phillips of S-Fuels
- The ENRG Bites from All Around Snack Co and Bob will also be using his newly formulated ENRG BUTTER
- UCAN Edge, another fuel source that Bob is planning to include in the race
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Connect with us on IG or FB and don’t forget to share an episode with a friend and give us a 5-star rating.
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
In our continuing series on Masters Athletes, we are looking at hydration concerns. We discuss the various physiological impacts of aging and how exercise and performance may be compromised as a result of poor attention to hydration strategies. We also discuss the benefits of sweat rate testing and sweat sodium concentration testing.
Links:
- Part 1 (episode #129 of our series on Masters Athletes)
- Book a sweat test in Boulder
- Reach out to Dina to arrange a sweat composition testing clinic for your club, team, or training group
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Connect with us on IG or FB and don’t forget to share an episode with a friend and give a 5-star rating. We greatly appreciate your support!
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Tune into this episode to catch interesting details on Bob’s training for the Tahoe 200 ultramarathon coming up in mid-June 2024. We’ll be doing a Part 2 on his nutrition coming up soon!
We discuss:
- Bob’s ultramarathon background and why he’s training for the Tahoe 200
- An overview of the Tahoe 200 course
- Bob’s self-designed training program, including some non-traditional (and maybe surprising to you!) training activities that he does daily
- More about his sleep, shoes, gear, and what’s left in training to practice
Links:
- The Tahoe 200 race website
- Bob’s training spreadsheet
- Bob’s current HRV measuring device, Whoop
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Connect with us on IG or FB and don’t forget to share an episode with a friend and give us a 5-star rating.
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Did you know once you are age 35 and older, you are technically in the “Masters Athlete” category? And did you also know as we age, there are several changes that happen in the body that you have the ability to positively influence through your nutrition? In this episode, we discuss 4 key nutrition concerns for masters athletes and ways you can improve your healthspan as you age.
We discuss:
- Lifespan versus healthspan
- Insulin resistance and how to avoid it as well as improve insulin sensitivity
- Muscle health and sarcopenia
- Bone health
- Changes in micronutrient absorption
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Connect with us on IG or FB and don’t forget to share an episode with a friend and give a 5-star rating.
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
We sit down with Michellie Jones, whose lengthy athletic resume includes winning the Silver Medal in triathlon in the 2000 Sydney Olympics, Ironman World Championships, ITU World Championships (twice!), and many other accomplishments in her 30+ years of racing competitively. We learn lots more about her background, nutrition journeys and experiences, and guidance she has as a triathlon coach.
Our discussion includes:
- How Michellie got into the sport of triathlon, how she fit in Xterra and moved from short course to long course triathlon
- Her experience at the 2000 Sydney Olympics where she won the silver medal in triathlon
- How she navigated her nutrition learnings
- Current racing passions and how she honors nutrition as a masters athlete
- Mistakes that triathletes are making from her coaching perspective
More about our guest:
Michellie Jones is the head coach at GiddyUp Multisports Coaching, based out of southern California. She is a Certified Ironman Coach, USAT Level 1 Coach, Training Peaks Level 1 Coach, and TriDot Coach. Her philosophy revolves around the belief that dreams are meant to be lived and her motto is “Dream It! Believe It! Live It!”. Her athletic accomplishments include 2-time ITU World Champion, Ironman World Champion, Olympic Silver Medalist, and Paralympic Gold Medalist. She is in the Sport Australia Hall of Fame, Triathlon Australia Hall of Fame, and the ITU Hall of Fame. You can learn more about her and her coaching at https://giddyupmultisports.com/.
Quotes from Michellie:
- “Everyone trains hard. It’s the small details that set you apart.”
- “You gotta find that fun because why else do we do it? If you’re not having fun, you won’t last.”
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
Not all energy gels are the same for their carbohydrate content, composition, and other ingredients. In this episode, we review 4 energy gels that feature a 1 to 0.8 ratio of glucose to fructose. Tune into this episode to learn why this ratio is important and for our review the Strykr, Maurten, SiS Beta Fuel, and Breakaway Energy gels.
We discuss:
- The individual ways we may define “performance”
- Why “1 to 0.8 glucose to fructose ratio” matters and what type of athlete may need to pay attention to the fuel ratio
- Highlights and differences of each of the 4 energy gels
Links:
- The Feed for sports nutrition product resources
- Ep 113 to learn more about carbohydrates in engineered sports nutrition
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
We sit down with Tobias Christensen, Head of Performance Nutrition at Maurten, to learn more about the innovation behind hydrogel technology in the context of sports nutrition. We also discuss:
- The quick rise of the Maurten company in the sports nutrition industry to solve gastrointestinal distress, one of the most common problems amongst endurance athletes
- Tobias’s background and job duties at Maurten
- Why GI distress is common among athletes
- Aspects and ingredients of hydrogel technology and how it may reduce GI distress
- A walk-through of the Maurten product line, including the new sodium bicarbonate delivery system
More about our guest:
Tobias Christensen has been the head of nutrition at the Swedish sports nutrition company Maurten since 2017. With a background in elite sport and academic background in clinical nutrition and sports science, Tobias works with top endurance athletes.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
How have aid station food offerings changed over the years for ultramarathoners? Check out this episode to hear some historical aspects and how the aid station nutrition landscape is evolving.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
Do you know what “Right Fuel, Right Time” means when it comes to using sports nutrition products and your body’s fuel sources? If not, you definitely need to tune into this episode! We meet with Leighton Phillips, founder of S-Fuels, to talk about the S-Fuels products, ingredients, and non-traditional ways to think about fueling athletes.
Topics discussed include:
- The origin story behind S-Fuels
- The first generation products of S-Fuels and the new second generation line of products
- Unique ingredients in their products and what makes them different from the majority on the sports nutrition market
- A walk-through of the S-Fuels products and use case considerations
- Paradigm shifts in how we can approach endurance fueling
Links:
- S-Fuels
More about our guest:
Leighton grew up with a father in medical science and track and field passion, which sparked his similar interests. Leighton competed in state-level swimming, cross-country, and triathlon throughout his school years. Leighton's completed his undergrad in Naturopathic Medicine in Brisbane Australia and followed this with several years of clinical practice. A passionate endurance athlete, Leighton has completed 3 UTMB 100mile, and ultras in Chamonix, France, the 250km RacingThePlanet ultra in 2007, a dozen other ultras, and his 1st half-ironman finish in 4hrs 34, at age 50. During this time, Leighton observed growing research, and athlete-community performance, plus gut and metabolic health issues associated with the high-carbohyrate centric approach to endurance training and racing. This background triggered Leighton to found SFuels in 2017. Leighton, his wife Nicole, and sons Ryan and Denver live in Raleigh North Carolina.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
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It is marathon season – how is your nutrient timing? Tune in if you have no idea what that means or to see if you are making one of these 4 mistakes that could affect your training, recovery, and race day performance.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
Dr. Stacy Sims, researcher, scientist, and exercise physiologist, returns to the show to provide updates on various topics related to female athlete nutrition.
Topics discussed include:
- The need for cultural and social research on perceptions about the menstrual cycle and menstrual bleeding
- Important nuances around menstrual cycle training
- Updates in supplement research for women
- Perspectives on nutrition for transgendered athletes
- Insights on young female athletes
- Oral contraceptive use in youth and collegiate female athletes
- Protein and amino acid needs for female athletes
- Wearable devices and use of data for women
Links:
- Voice in Sport
- Dr. Kathryn Ackerman
- Dr. Stacy Sims website
- 2nd edition of ROAR book
- Next Level book
Quotes from Dr. Sims:
“The best advice we have about menstrual cycle training is you need to track your own cycle and find your own pattern.”
“It is disempowering women when we have these voices coming out saying there is no effect of the menstrual cycle based on a very small criteria of systematic reviews.”
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
Kylene Bogden, Performance dietitian for the Cleveland Cavaliers and Co-Founder of FWDfuel Sports Nutrition, joins us to talk about how functional nutrition helps individuals progress in their health goals. She also shares insights related to nutrition for basketball players and how she helps them to improve health to better support their performance goals.
We also discuss:
- What is functional nutrition and who might need it
- Her recommendations for how to choose a functional medicine practitioner
- Unique aspects and challenges of nutrition for basketball players from youth to collegiate level to professional players
- Diagnostic testing
- Use of supplementation
- Hydration strategies
Quotes from Kylene:
“It’s never too early or too late to change your nutrition game.”
“You can’t reach ooptimal performance without achieving optimal health.”
More about our guest:
Kylene Bogden is the performance dietitian for the Cleveland Cavaliers and Co-Founder of FWDfuel Sports Nutrition, a functional sports nutrition practice and blog (fwdfuel.com). Kylene specializes in a whole-food approach, where she uses individualized nutrition protocols to reverse chronic illness and improve athletic performance.
Kylene previously studied directly under Dr. Mark Hyman at the Cleveland Clinic Center for Functional Medicine where she learned to address food sensitivities, gut health and nutrient deficiencies in order to maximize one's health potential.
Kylene has been quoted as an expert source in publications such as U.S. News and World Report, ESPN, Time, Prevention, The Huffington Post, CBS.com and Women’s Health Magazine.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
Bob and Dina chat about Bob’s recent multiday “multisport” adventure in Finland. Hear about how he navigated the cold weather, gear, sleep, nutrition, hydration and more. If you’re headed to a very cold weather destination for some outdoor adventure, you’ll learn some tips that will help you better prepare!
Link to Arctic Escapades that Bob referred to during the episode.
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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
Bob and Dina chat about Dina’s recent skiing accident, what she did nutritionally to prepare for knee surgery, and what she did after surgery to begin the healing process. Tune into this episode to learn tips that may help you if get into a similar situation (but we hope you won’t!).
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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
Jane Reagan, Registered Dietitian and Certified Eating Disorder Specialist, joins us to talk about eating disorders in youth. She shares misconceptions about eating disorders and provides insightful tips for parents and coaches of young athletes who may suspect an eating disorder or disordered eating.
We also discuss:
- Jane’s educational and career background
- Contributors to eating disorders
- The ways parents may unintentionally teach disordered eating
- An overview of the types of eating disorders
- Tips for coaches of young athletes
- Her 8-week program for parents
- Her perspectives on eating disorder recovery
Links:
- Jane Reagan’s private practice
- Jane’s Eating Disorder Recovery Roadmap for Parents Program
- National Eating Disorders Association (NEDA)
Quotes from Jane:
“The more perfectionistic and extreme you get, the worse your relationship with food will be.”
“Living with an eating disorder robs you of your vitality and your life, and happiness in your life.”
More about our guest:
Jane is a Registered Dietitian Nutritionist (RDN) and Certified Eating Disorders Specialist (CEDS) with a master’s in counseling degree. Jane passionately believes in the transformative power of food, and that understanding food choices, food quality and one’s relationship with food can lead to greater awareness and improved health. She regularly helps individuals navigate inaccurate nutrition information and understand, from a non-diet approach, the impact of their food choices on their mental, emotional, and physical health with a “food first” philosophy that is complemented with evidence-based practices that prioritize optimal nutrition.
Jane's nutrition expertise covers eating disorders, digestive health, food allergies/sensitivities, blood sugar management, metabolic health and much more, with a focus on optimal nutrition. Jane particularly excels in helping children and parents overcome eating disorders/disordered eating. Recognizing the crucial role parents play, she created the online program The Eating Disorder Recovery Roadmap for Parents to help empower parents with the knowledge and tools to actively contribute to their child’s healing and recovery.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
We sit down with Dr. Dan Plews, who is a scientist, researcher, athlete, and coach, to hear some of his perspectives on carbohydrate fueling recommendations for endurance athletes. We also discuss benefits of fat oxidation and hear some of his surprising triathlon nutrition and racing details.
We also discuss:
- Dan’s athletic and academic background along with an overview of his triathlon racing timeline
- His nutrition evolution from youth to current times
- His thoughts on nutritional ketosis
- Are carbs really a superfuel?
- The use of CGM
- How he approaches fueling with some of his high performing professional athletes
- The S-fuels products he uses for triathlon training
Links:
- ResearchGate link to Dr. Plews’ research
- S-fuels
- GSSI paper, “Carbohydrate Supplementation during Exercise”
- Dr. Jeff Rothschild’s paper published in Sports Med investigating factors that affect substrate oxidation during exercise
- EndureIQ
More about our guest:
Dan Plews is an Applied Sports Scientist, Researcher and coach. As a Sports Scientist (specialising in the area of Physiology) Dan has worked closely with athletes who have won more than 25 world and Olympic titles in the sports of rowing, kayak and triathlon. As a researcher, Dan completed his PhD in the area of applied heart rate variability (HRV). This work focused on implementing and validating methods regarding the application of HRV to track training adaptation in elite athletes. Since then, Dan has gone onto having more than 50 peer-reviewed publications in the area of applied sports science and exercise physiology. Dan was the Head of Physical Performance at Emirates Team New Zealand during the 2021 America’s Cup winning campaign, and also leads Performance Physiology for Women’s Canoe Racing New Zealand. He also is the Founder of his own Company Endure IQ, and a Co-founder at TRIQ. Dan is seriously passionate about endurance sport, particularly Ironman triathlon, where he has coached 3 athletes under the 8-hour barrier. He lives and breathes it and is a competitive Ironman athlete himself. In 2018 he broke the amateur course record at the Ironman Word Championships in Hawaii, Kona in a time of 8 hour and 24 minuets. Winning the overall amateur division by more than 10 minutes and placing 22nd overall. Dan thrives on continuous learning and being on the cutting edge of applied sports science. He often throws himself into the depths of new science, measurements and self-quantification to find out first-hand the effects that they have on training adaptation.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
Do you waste your protein if you consume more than 25 grams post-exercise? Is more protein better for muscle building? In this episode, Bob and Dina discuss a recently published research paper that tests what happens when 100 grams of milk protein is consumed after a resistance training session. You’ll learn about the study and how it sheds light on answering some questions about protein consumption post-exercise, but also opens the door for many more questions!
Link:
- The research paper we discuss by Trommelen et al
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
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Bob and Dina would love to connect with you on social. Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
In this Ask Us Anything #12 episode, we discuss a listener request to share information about training in the dark days of winter and low energy levels. If you are living in an area with many hours of darkness or feel you are affected by the change in seasons, tune in to this episode to hear tips for how to approach food choices and other considerations that may help energy, mojo, and mood.
Links:
- Resources for Seasonal Affective Disorder include https://www.samhsa.gov/mental-health/seasonal-affective-disorder and https://adaa.org/understanding-anxiety/depression/SAD
Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode.
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to see if it helps with your cognition and focus? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Bob and Dina would love to connect on social too. Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Do you fall off with your hydration when it’s cold out or in the winter months? Is it your gear or your hydration system that needs improved? Can you get away with drinking less? We answer this and more in our discussion with returning guest Colette Vartanian from Skratch Labs.
We also discuss:
- Understanding the demands of your sport as it relates to your hydration needs
- Why we may feel like peeing extra when we’re in cold weather
- Considerations for hydration bottles
- The mpemba effect
- Prehydration vs. hyperhydration
- Updates on Skratch Labs products
Links:
- Hyperhydration review paper from 2023 https://pubmed.ncbi.nlm.nih.gov/37490269
- Our previous Episode 80 with Colette
More about our guest:
Colette Vartanian is Skratch Labs’ Athlete Care Manager and in-house Performance Dietitian. Attending USC and Oklahoma for her degrees, she had the opportunity to work with the Seattle Seahawks, USA Paralympic Women’s Sitting Volleyball, USA Women's National Soccer Team as well as USC and OU Athletics. After attaining her credential, she completed a post-grad fellowship at St. Vincent Sports Performance in Carmel, IN, and serviced athletes of all ages and levels of competition in a variety of sports including many endurance athletes. Now at Skratch Labs, Colette provides personalized care to our customers and athletes who need guidance on nutrition, providing personalized care to solve nutrition bottlenecks including providing sweat testing to help personalize hydration.
Connect with Colette @colenutrition and @skratchlabs on all platforms!
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
From Gatorate to Maurten, we’re diving into a brief history of carbohydrates and their ratios in sports nutrition products to help you understand the science as well as where the technology is headed and why.
We discuss:
- The evolution of carbohydrate recommendations and a summary of key sports nutrition products that paved the way
- The ratios of glucose to fructose, their absorption rates in the small intestine and why you should care
- How training the gut fits into the picture
- Changes in sports nutrition product packaging and labeling
Links to some research papers:
- https://pubmed.ncbi.nlm.nih.gov/26373645/
- https://pubmed.ncbi.nlm.nih.gov/35951130/
- https://pubmed.ncbi.nlm.nih.gov/35446596/
- https://pubmed.ncbi.nlm.nih.gov/15946410/
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
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Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Do you find yourself stuck or frustrated with meal planning? Tune into this episode to learn how to approach your meal planning to streamline and simplify the process, while still balancing blood sugar and meeting your nourishment needs. We cover 6 steps for the meal planning method and give you a handful of simple ideas for meals and snacks.
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Mikki Williden, PhD, Registered Nutritionist and host of the “Mikkipedia” podcast out of New Zealand returns to the podcast to discuss low carb and moderate-low carb diets in the context of fat loss, aging, gender differences, intermittent fasting, and athletic training.
We cover:
- Definitions of LCHF and MLCHF
- The ways in which context matters for determining individualized carbohydrate intake ranges
- Steps to take before pursuing a moderate to low carb intake pattern
- How intermittent fasting fits into the picture of lower carb diets
- Considerations of low carb for aging
- How LCHF can work counter to fat loss goals
- Supplements
- How to approach training sessions
- Testing that comes in handy when adopting MLCHF
- What Mikki’s current nutrition looks like
Links:
- Mikki’s podcast Mikkipedia and she co-hosts at Fitter Radio Triathlon
- Find Mikki at https://www.mikkiwilliden.com/about and on Instagram @mikkiwilliden
- Products that Mikki mentioned: NuZest and LMNT and deltaG ketones
- Our previous episode 87 with Mikki
More about our guest:
Mikki Williden graduated with a Bachelor of Science in Human Nutrition, and a Bachelor of Physical Education from the University of Otago, Dunedin, New Zealand. She attained her Masters in Science (Human Nutrition) with First Class Honours in 2003, focusing on the development of a childhood obesity prevention programme.
As a registered nutritionist, she has been privately consulting with clients since 2006 and has worked with a vast number of people with different health and performance goals. In 2011, she obtained her PhD after completing her doctoral thesis in health and productivity in the New Zealand workforce.
Mikki hosts a weekly podcast, Mikkipedia, which dives deep into the topics of nutrition, longevity, fitness, and health, and she is a co-host of a weekly endurance sports podcast called Fitter Radio. She is the creator of Mondays Matter, a successful fat loss group programme that utilises evidence-based techniques to support body composition goals and has helped thousands of people. She is passionate about helping to translate science into practice to help people meet their health goals.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.
We sit down with Dr. Jose Antonio, the cofounder of the International Society of Sports Nutrition, researcher, and professor to talk about various aspects of dietary protein intake.
Our discussion includes:
- The origin story of the International Society for Sports Nutrition (ISSN) and its mission
- Some of his research findings in trained athletes who followed various high protein diets
- The role of protein in body composition change and in the aging process
Links:
- Some of Dr. Antonio’s research studies in protein include:
- https://pubmed.ncbi.nlm.nih.gov/26778925/
- https://pubmed.ncbi.nlm.nih.gov/24834017/
- https://pubmed.ncbi.nlm.nih.gov/30244609/
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https://pubmed.ncbi.nlm.nih.gov/27807480/
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The International Society of Sports Nutrition
More about our guest:
Dr. Antonio is Chief Executive Officer and Co-founder of the International Society of Sports Nutrition, an academic nonprofit dedicated to the science and application of sports nutrition and supplementation. In addition, he is the Co-founder and Vice President of the Society for Neurosports, an academic nonprofit with a focus on sports neuroscience. Dr. Antonio earned his PhD and completed a post-doctoral research fellowship at the University of Texas Southwestern Medical Center in Dallas. He has published over 100 peer-reviewed papers as well as 15 books. His current areas of research include: dietary supplements (e.g., creatine, protein, etc.), sports neuroscience and human performance. He is currently a Professor at the Nova Southeastern University in Davie, Florida and serves on the Advisory Board of Forbes Health. Check out his podcast, the Sports Science Dudes, with his co-host Tony Ricci EdD. The Sports Science Dudes can be found on YouTube and Spotify. Twitter @JoseAntonioPhD
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.
We’d love to connect with you on social! Follow the podcast on Instagram @isnpodcast, and you can follow Dina at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
With the new year around the corner, diet messages and weight loss programs hit the scene hot. In this episode, Bob and Dina share some of their perspectives and insights about weight loss to help give you other thinking points as you filter through the various diet trend messaging.
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
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Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
We sit down with Dr. Shannon O’Grady to get the 101 on Brazilian Jiu-Jitsu. Shannon, who is a competitive BJJ hobbyist and has her brown belt, shares foundational knowledge about the sport, weight cutting strategies, training and nutrient timing tips, and lots of great insight from her personal experience in participating in the sport for several years.
We also discuss:
- What BJJ is and how scoring systems work, how it differs from wrestling
- How you train for jiu-jitsu
- Differences between gi vs. no gi jiu-jitsu
- What to look for if you’re interested in trying out the sport
- Preparing for competition, weight cutting strategies
Quote:
You either win or you learn. There’s no losing. The fact that you are getting out there and trying is a pretty amazing feat. –Dr. Shannon O’Grady
Links:
- International Brazilian Jiu-Jitsu Federation
- Making Weight book by Danny Lennon and Jordan Sullivan
- Use the coupon code ISNPODCAST to save 15% on Gnarly Sports Nutrition products
More about our guest:
Shannon O'Grady has her Ph.D. in nutritional physiology from the University of Utah and is Chief Product Officer at Gnarly Nutrition, a Salt Lake-based sports supplement company whose focus is to create science-backed and effective supplements for active individuals. Her research in nutritional physiology and her own obsession with sports nutrition has made her a strong spokesperson in the space of nutrition for athletes of all disciplines. A mother of two and competitive athlete herself, Shannon is continuously looking at the crossroads between training and nutrition for insights on improving performance, reducing injury and increasing longevity.
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
We’d love to connect with you on social! Follow the podcast on Instagram @isnpodcast, and you can follow Dina at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
In this episode, we discuss a recent article that was published online in VeloNews regarding professional cycling and how the riders are “crushing 100-120 grams of carbohydrate per hour”, upwards of 140 grams per hour. We’re not bashing carbs in this episode, but we are providing some important context as to how we approach these carb intake ranges for athletes in addition to highlighting the newer food science technology emerging that enables better gut tolerance.
Links:
- Article we discussed from VeloNews
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
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In this episode, we address a question from a fan of the show about whether creatine supplementation could be a problem for causing acute kidney injury. The question stems from a professional ultramarathoner’s report of a recent Did Not Finish (DNF) in a 100-mile race where it seemed creatine supplementation could’ve caused the AKI. We break down what was reported and provide insight as to the many potential contributors of what resulted.
Links:
- Luke’s IG posts https://bit.ly/4a0SM7d and https://bit.ly/3N9ve6h
- Research and review papers:
- https://emj.bmj.com/content/34/10/637
- https://www.mdpi.com/1660-4601/19/24/16887
- https://pubmed.ncbi.nlm.nih.gov/30367015/
- https://pubmed.ncbi.nlm.nih.gov/28615996/
Connect with the pod on IG and FB.
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
We sit down with Dr. Bradford Cooper, CEO of Catalyst Coaching 360 and podcast host of Catalyst 360, to talk about functional mental toughness, behavior change, and how the concept of “freed will” can help move people forward in their health and fitness journeys.
We also discuss:
- How Dr. Cooper became known as “The World’s Fittest CEO”
- His diverse and varied academic and career path
- An overview of his PhD work on functional mental toughness (fMT)
- How “freed will” plays a role in behavior change
- His nutrition routine
Quote:
“If we’re really clear on “this is the person I’m becoming”, then that influences everything. It’s who am I becoming instead of what boxes am I checking.” -Dr. Bradford Cooper
Links:
- Catalyst Coaching 360 and Catalyst Coaching Institute
- The Catalyst 360 podcast
- Dr. Bradford Cooper’s website
- Godspeed movie about the Race Across America
More about our guest:
CEO of Catalyst Coaching 360, founded in 2007 to provide best-in-class, board-certified health, wellness & performance coaching for employee of organizations nationwide. In addition, their Catalyst Coaching Institute is one of the nation's top programs for those looking to earn their NBHWC-approved health & wellness coach certification. Brad has spoken professionally in all 50 states and across Europe, is host of the popular Catalyst 360 podcast, is an elite Masters runner, 11-time Ironman (4X at Hawaii World Championship) & was featured in the film Godspeed: The Race Across America after winning the 2-person event. He’s spent his life as a human performance junkie, earning 4 college degrees, including a PhD, to help individuals enhance their personal and professional lives. He’s crazy about his bride of 31 years, loves being Dad to 3 (married) adult “kids” and “Gramps” to their new granddaughter.
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
We’d love to connect with you on social! Follow the podcast on Instagram @isnpodcast, and you can follow Dina at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Tune in to this Dietitian Armchair Chat with Bob and Dina to hear their thoughts on how the holiday season impacts eating choices. They provide their insights on how to approach the season including viewpoints on stress eating, travel, social gatherings, routine, and digestion.
Connect with us on IG and FB.
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
We are excited for this new series in our podcast where we review a type of sports nutrition product and do a “compare and contrast” related to many aspects of the product profile. In this first Product Review series, we are reviewing 4 products that feature cluster dextrin: First Endurance EFS-PRO, Skratch Labs Super High-Carb, Osmo Power Fuel, and Bare Performance Nutrition G.1.M. You’ll learn what makes these products unique from each other and be able to choose the product best for you.
We cover:
- What is cluster dextrin and why it matters
- Aspects of each product in our review including carbohydrate grams per serving, dosing, sodium content, ingredient profile, and cost
Links:
- Our episode 3 with Dr. Allen Lim of Skratch Labs
- Products we review: First Endurance EFS-PRO, Skratch Labs Super High-Carb, Osmo Power Fuel, Bare Performance Nutrition G.1.M
- The show notes on our website will have a summary sheet for this product review
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Connect with us on IG or FB !
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
We sit down with Tavis Piattoly, Registered Dietitian and Healthcare Educator for Omega-Quant Analytics, to discuss the importance of omega-3 fats for health, along with some surprising facts about deficiency and supplementation. Tavis also shares insight about how the omega-3 index testing can help guide your nutrition plan for optimizing your omega-3 intake.
We also discuss:
- An overview of the types of dietary fats and common food sources
- Who is at risk for omega-3 fatty acid deficiency
- Importance of omega-3 and its health benefits
- Individuals who must supplement with omega-3
- The effectiveness of a ‘food first’ approach for omega-3 optimization
- Things to know about choosing an effective supplement
- The difference between red blood cell testing and whole blood testing via venipuncture
Quote:
“It’s not that we have an omega-6 problem. That’s what is promoted in the influencer world. We have an omega-3 deficiency problem.” –Tavis Piattoly
Links:
- OmegaQuant omega-3 index testing
- A couple product recommendations that provide >90% triglyceride form of omega-3:
- https://parasolnutrition.com/product/omega-3-fish-oil/
-
https://www.nordic.com/products/ultimate-omega-2x-sport/?variant=39472184754360
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Ep 71 of the ISN Podcast where Bob and Dina talk about omega-3 fats and muscle function
Research studies:
- https://pubmed.ncbi.nlm.nih.gov/26765633/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8477477/
- https://pubmed.ncbi.nlm.nih.gov/15208005/
- https://pubmed.ncbi.nlm.nih.gov/17324586/
- https://pubmed.ncbi.nlm.nih.gov/35504165/
More about our guest:
Tavis Piattoly, MS, RD, LDN has been working in the field of high performance and Sports Nutrition for the past 22 years designing personalized nutrition programs for high school, college, and professional athletes.
He currently serves as the Dietitian/Healthcare Account Manager for OmegaQuant Labs, where their team works to provide Omega 3 Testing for healthcare practitioners, collegiate and professional teams, and supplement brands. At OmegaQuant, he oversees the sales for the US, Canadian, and South American markets.
Tavis was the Sports Dietitian for the New Orleans Saints from 2006-2013 and New Orleans Pelicans from 2008-2013. He also served as the Sports Dietitian for the Tulane Athletics from 2002-2014 and the Tulane Institute of Sports Medicine’s NFL Players Association Brain and Body program from 2013-2016. He’s been fortunate to work with a long list of NFL and MLB players throughout his career.
He has an extensive background in dietary supplement product formulation and product development having launched a brand for Ochsner Health System in 2012. He has consulted with various supplement brands to assist with product formulation and ingredient sourcing along with a focus on 3rd party testing and certification.
He is an advisor to Examine.com and was on the scientific advisory board for Nordic Naturals and the Louisiana High School Athletic Association Sports Medicine Advisory Board.
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
We’d love to connect with you on social! Follow the podcast on Instagram @isnpodcast, and you can follow Dina at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Is GI distress a rite of passage for endurance athletes? How does it happen and is it something you can fix or prevent?
Listen to this episode to learn the signs and symptoms of GI distress and the surprising causes for GI distress in endurance athletes.
Links:
- Bob’s new online course to eliminate GI distress
- Episode 20 with Dr. Patrick Wilson, author of “The Athlete’s Gut”
- Some research and review papers include:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008808/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371619/
- https://www.mdpi.com/2674-0311/2/3/21
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
We’re celebrating our 100th episode of the podcast by chatting about Dina’s recent 100-mile ultramarathon in Steamboat Springs, Colorado. Hear about her fueling plans and how things turned out for her, along with how she navigated some of the “ultra challenges”.
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
In this Ask Us Anything #9 episode, we answer listener questions about the consumption of sugar and reasons for experiencing acid reflux during exercise.
Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode.
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
You don’t need to be an elite level athlete or heavily involved in sport to be at risk for or experience low energy availability and “REDs”. Tune into this Inside Scoop episode to hear Bob and Dina do an overview of these concepts in addition to discussing:
- The background and history of REDs
- Definition of low energy availability and REDs, who it happens to, and how it’s diagnosed
- Effects of REDs upon health and performance
- Signs and symptoms of REDs
- Why a support team is often needed
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Taking care of your gut microbiome is not simply about taking a probiotic supplement. In this episode, we do an overview of prebiotics, probiotics, and postbiotics and why you need to know about them. You’ll learn the differences between them, their functions and benefits, and food sources so that you can take more control of your own gut health.
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Are your dietary supplements contaminated? Are they safe and efficacious? Confusion abounds in the supplement world, so you’ll want to listen to this episode to get in the know! Joel Totoro, Registered Dietitian and Director of Sports Science at Thorne, joins us to chat all about dietary supplements. We cover manufacturing processes, certification and 3rd party testing, and the use of supplements across different ages, genders, and athletic levels.
We also discuss:
- How Joel got into sport dietetics and his current role at Thorne
- Regulation of dietary supplements
- Third party testing and NSF Certified for Sport
- The use of supplements in youth athletes
- The rise of gender-specific supplements
- Drug testing and cautions in elite and professional level athletes
- Supplements that Joel takes
Quotes:
“You have to be the CEO of your own health.”
Links:
- NSF Certified for Sport
- Thorne
More about our guest:
Joel Totoro is a registered dietitian and Director of Sports Science at Thorne. He oversees human performance integration with Thorne's sports partners and serves as a liaison to the medical affairs, research and design teams. He worked on the Performance and Innovation Team at EXOS following a stop as the sports dietitian for University of Michigan. Totoro also served 8 years as team dietitian for the New England Patriots becoming the first full-time sports dietitian in professional sports. Totoro also served as the assistant chief dietitian at St. Luke’s Hospital, specializing in trauma nutrition. He holds a B.S. in Allied Health-Dietetics from the University of Connecticut and is an original member and former BoD chairperson for the Collegiate and Professional Sports Dietitian Association.
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
We’d love to connect with you on social! Follow the podcast on Instagram @isnpodcast, and you can follow Dina at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Amanda Archibald, Registered Dietitian and founder of The Genomic Kitchen returns to share her knowledge on how genes influence our appetite and weight control.
We also discuss:
- The concepts of nutrigenetics and nutrigenomics
- How the information in food can influence gene activity
- The importance of understanding the differences between a monogenic and a polygenic approach
- Cautions around ordering genetic tests off the internet and the interpretation of the data
- Genes that influence appetite control and why you may feel constantly hungry or feel a loss of control in certain food environments
- Using keto for weight loss
- Dietary recommendations that aren’t considering the genetic picture
- How genes and environment can affect the experience of menopause
- The power of olive oil
Quotes:
“Genetics is the map of how you are built. DNA information is a heat map for you.”
“Genetics tells us where to start. Lab testing tells us if we’re on the right track.”
Links:
- Genomic Kitchen
- Follow Amanda on Facebook and Instagram @genomickitchen
- The olive oil that Amanda mentioned: https://www.ofdreamsandknowledge.com/
More about Amanda Archibald:
Amanda Archibald, RD, founder of The Genomic Kitchen, is widely recognized for her trailblazing work as a clinician, educator, consultant, speaker, and mentor in the cutting-edge world of genomic medicine. She masterfully connects the dots between genes, food, lifestyle, and health restoration. In addition to working with a global clientele in private practice, Amanda also trains the next generation of healthcare providers in the art and science of using genomics as a foundational tool in medical and clinical practice.
Amanda’s pioneering work has been featured at clinical, health and industry conferences in the USA, Europe, South Africa, Australia and New Zealand. Her work in Culinary Genomics has been successfully integrated, for the first time in the world, on to an in-patient menu at the Sharp Healthcare system in San Diego, California. She has just finished working on an international collaborative polygenic test project focused at public health and corporate wellness audiences that is in its pilot phase. The first of its type in the world.
Amanda is the author of The Genomic Kitchen, Your Guide to Understanding and Using the Food-Gene Connection for a Lifetime of Health.
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
In this Ask Us Anything episode, we answer questions about beet root supplementation in younger athletes and essential amino acids and branched chain amino acid supplements.
Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode.
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Selene Yeager, best-selling professional health and fitness writer and host of the Hit Play Not Pause podcast, joins us to chat about her journalism career and how she got into the health and fitness world, along with her recent focus on hosting a podcast for active and athletic women in the peri- and postmenopause years of life.
We also discuss:
- Where more research is needed for female athletes and active women
- Her athletic background, including professional bike racing and long course triathlon
- How her nutrition approach and food relationship have evolved, including her journey working through an eating disorder and body dysmorphia
- Sports nutrition for bike racing and triathlon
- What she’s learned from various wearables and physiological testing she’s done over the years
Quote from Selene about nutrition: “It can be pretty simple and it doesn’t have to be perfect.”
Links:
- Hit Play Not Pause podcast
More about our guest:
Selene Yeager is host of the Hit Play Not Pause podcast, content manager at Feisty Menopause, and a best-selling professional health and fitness writer, including the co-author of ROAR and Next Level with Dr. Stacy Sims. She lives what she writes as an NASM certified personal trainer, Pn1 certified nutrition coach, off road racer, and former All-American Ironman triathlete.
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
We’d love to connect with you on social! Follow the podcast on Instagram @isnpodcast, and you can follow Dina at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Are you deficient in protein? Tune into this episode to hear Bob and Dina discuss the ways in which you may become deficient in protein and what to do about it to avoid negative health and performance outcomes. We also share our personal strategies for keeping up with our protein needs. And listeners, share your protein pictures with us on Instagram – tag @isnpodcast!
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
You’ll want to tune in to this episode if you have any connection to soccer as a parent/guardian, coach, dietitian, or player at any age and position. Bob and Dina meet with Sports Dietitian, Rikki Keen, to discuss nutrition challenges for soccer players, the various aspects of nutrition from youth through the professional leagues, female-related nuances, physiological testing, and popular supplements.
More about our guest:
Rikki is a Registered Dietitian and Board Certified Specialist in Sports Dietetics.
Rikki received her Bachelor’s degree in Nutrition & Exercise Science from Florida State University and her Master’s degree in Clinical Nutrition from Central Michigan University. She has been working in the nutrition field for over 20 years. Rikki was most recently the Director of Performance Nutrition for Orlando City, MLS team. She spent 7 years with the Orlando City Soccer Club. Rikki has served as the sports dietitian for the Oakland Raiders, US Women’s National Soccer Team (USWNT), Columbus Crew and with Tom Shaw Performance at ESPN Wide World of Sports. In addition, she was an adjunct professor for 10 years, teaching nutrition courses at the University of Alaska and served as the Assistant Coordinator in the Human Performance Lab. She serves on the Exam Development Committee for the National Strength and Conditioning Association (NSCA).
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Bob and Dina meet with Brian MacMahon, Chief Strategy Officer for the deltaG company to learn about updates in the science and real life use of exogenous ketones.
We also discuss:
- “Mixed actives” and the new espresso ketone shot product from deltaG
- Optimal blood ketone levels to support brain and metabolic health
- The reasons you have to experiment with exogenous ketones
- Why ultra runners may benefit
- How exogenous ketones can support and protect against traumatic brain injuries
- How to use deltaG for recovery purposes, during competition, and dosing tips
Links:
- Want to try deltaG or are you already a customer? Use the code ISNPODCAST at checkout to save 10% on your deltaG orders and help support our podcast.
- Research studies mentioned: https://pubmed.ncbi.nlm.nih.gov/37141424/ , https://pubmed.ncbi.nlm.nih.gov/37062892/ , https://journals.physiology.org/doi/full/10.1152/ajpendo.00264.2022, https://journals.humankinetics.com/view/journals/ijsnem/33/4/article-p181.xml
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
“Commit and figure it out later!”. This is a common statement heard from the amazing athlete, Linda Quirk who has undertaken a number of athletic challenges in her 50s and beyond. She recently set the record for the first woman at age 70 to complete the 135 mile Badwater race in Death Valley (referred to as the “World’s Toughest Foot Race”). Her list of athletic accomplishments includes the 7 Marathons on 7 Continents, the Ironman World Championships in Kona, Brazil 135, several Racing the Planet races, and the Route 66 UltraRun. Tune in to hear about her journey into endurance sport, why she pursues challenging races, and details about her 2-time finishes at Badwater 135 at the ages of 60 and 70.
After the interview, Bob and Dina chat about crewing at Badwater 135 and provide details about her nutrition plan. Summary notes for the Badwater 135 race in 2023: 105 calories per hour average, 246 milligrams of sodium per hour, ~7-9 oz fluid per hour, and a total of 6 bottles of the DeltaG Performance Ketone Esters. Her main calories were from UCAN Energy + Protein, the All Around Snack Co nut butters, and turkey & avocado (with “toast” a few times).
Links:
- DeltaG ketone esters: don’t forget to use the code ISNPODCAST to save 10% and help support our podcast
- All Around Snack Co.
- Badwater 135 race
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
In this episode, Bob and Dina dive into a conversation about the new era of group nutrition programs and how they may take you further in your health, performance, and longevity path than you realize. Are you ready for it?
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Bob and Dina chat with Mikki Williden, PhD, Registered Nutritionist and host of the “Mikkipedia” podcast out of New Zealand to discuss various dietary approaches for fat loss, metabolic health, and longevity.
We also discuss:
- Her background and how she got into the field of nutrition
- Nutrition nuances for females
- Fat loss and macronutrient intake
Links:
- Mikki’s podcast Mikkipedia
- Find Mikki at https://www.mikkiwilliden.com/about and on Instagram @mikkiwilliden
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Did you realize that motorsport athletes also benefit from nutrition and hydration strategies? Join us for this fascinating conversation with Stephanie Fernandes, Sports Dietitian for the Toyota Performance Center, to learn more!
We discuss:
- Stephanie’s academic and athletic background and her journey for becoming a Sports Dietitian
- The various levels and types of motorsports racing
- Working with the developing driver and the focus areas that Stephanie supports (heat tolerance, aerobic capacity, strength and physical demands, cognition)
- How daily nutrition comes into play for the drivers
- Assessment techniques and tools, along with nutrient timing implementation
- The crucial role of hydration and electrolytes for the drivers
- Common supplements recommended
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
What are challenges that climbers face with nutrition and hydration? Are there supplements that are useful? We discuss this and much more with our special guest, Shannon O’Grady PhD, from Gnarly Nutrition.
Additional topics discussed:
- Shannon’s academic and research background and her work in the supplement industry
- Some key things to know about the supplement industry
- Her work at Gnarly Nutrition, including a sustainability focus and recent changes in Gnarly Nutrition product packaging
- An overview of the types of climbing and nutrition nuances
- Important supplements for climbers (and supplements Shannon takes as a competitive jiu-jitsu athlete!)
- Eating disorders and Relative Energy Deficiency in Sport
Links:
- Nutrition for Climbers book and Sports Dietitian Marisa Michael
- Hayden James RD at Satiate Nutrition
- The Light documentary
- Use the code ISNPODCAST to save 15% your first order with Gnarly Nutrition online. This also helps support our podcast operations so we thank you!
More about our guest:
Shannon O'Grady has her Ph.D. in nutritional physiology from the University of Utah and is Chief Product Officer at Gnarly Nutrition, a Salt Lake-based sports supplement company whose focus is to create science-backed and effective supplements for active individuals. Her research in nutritional physiology and her own obsession with sports nutrition has made her a strong spokesperson in the space of nutrition for athletes of all disciplines. A mother of two and competitive athlete herself, Shannon is continuously looking at the crossroads between training and nutrition for insights on improving performance, reducing injury and increasing longevity.
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
It’s time for another AUA episode! Tune in to this one to hear hydration and electrolyte questions from you awesome listeners and get key tips for improving your fluid plan:
- Do I need to change hydration if I’m an older athlete?
- How much fluid do I need to drink per hour of training?
- How do I figure out which electrolyte product to use during training?
Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode.
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
In this “Matcha and Mate” episode (our version of a coffee klatch), we dive into chatting about the various angles of consuming sugars, added sugars, and carbs for training and competition. There are a lot of aspects to consider and despite popular opinion, it isn’t a black and white answer.
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Sport Scientist and co-founder of Precision Fuel & Hydration, Andy Blow, joins us to discuss some of the emerging wearable technology that may (or may not!) help athletes be more proactive in their hydration and electrolyte replenishment strategies.
We also ask for Andy’s interpretation on a recent scientific paper authored by Dr. Alan McCubbin that proposes a mathematical modeling technique for determining whether athletes should pursue sweat composition testing or more targeted hydration and sodium replenishment strategies, or go by taste.
Lastly, it’s summer for those of us in the Northern Hemisphere. Who is at risk for heat stress? Tune in to learn more!
Links:
- Our previous episode #17 with Andy Blow
- Precision Fuel & Hydration
- Schedule a free call with the PF&H staff
- The scientific paper by Dr. Alan McCubbin we discussed
- Contact Dina for sweat composition testing if you are in the Colorado Front Range
More about our guest:
Andy Blow is a Sports Scientist and the founder of Precision Fuel & Hydration. Andy was formerly an elite-level triathlete who can count top-10 IRONMAN finishes and an Xterra Age-Group World title to his name. It was during his racing career that he discovered how personalizing your own carb, electrolyte and fluid intake can make such a big difference to performance, and this led to him setting up precisionfuelandhydration.com - a company that specializes in helping athletes nail their fueling and hydration strategies for training and competing.
Andy has a BSc (Hons) degree in Sport and Exercise Science from the University of Bath, UK. He currently lives in Christchurch, Dorset, in the UK with wife Lucy and their 2 young children Bobby and Bethany.
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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Bob and Dina sit down with professional mountain bike racers and YouTube creators Syd and Macky to chat about their backgrounds, their racing endeavors, delving into the world of YouTube, and their latest nutrition learnings.
We also discuss:
- The different types of off-road cycling events
- What it means to be a professional mountain bike racer
- The inspiration for their YouTube channel
- Their evolving perspectives on food and nutrition
- Training and racing fuels
“Sometimes you have to make a decision that isn’t intuitively exactly what you want to eat in that moment, but as you slowly change habits, you start to really want that [food].” -Syd Schulz
“The workout doesn’t earn the food. The food fuels the workout.” -Macky Franklin
Follow Syd and Macky on YouTube and Instagram to see their adventures and get all kinds of tips, insights, and entertainment.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
This episode is also brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Are you savvy about your hydration and electrolyte use? Join us for this episode where we meet with Colette Vartanian, the Sports Dietitian at Skratch Labs, to talk about key aspects of hydration that most athletes overlook or get wrong.
We discuss:
- Colette’s background and how she got into sports dietetics
- Nuances around the menstrual cycle, hormonal effects on hydration status and why female athletes should track their menstrual cycle details
- How heat adaptation training shouldn’t be neglected
- Changes that masters athletes need to be aware of that impact hydration strategies
- The benefits of sweat testing to help you better fine-tune hydration planning
- Tips when product shopping and an overview of the Skratch products
- Understanding cramping and what to do
- Questions from our listeners:
- What is cyclic dextrin?
- Suggestions for long-distance open water swimming?
- Suggestions for fastpacking and long days on trail (12-18 hours)?
More about our guest:
Colette Vartanian is Skratch Labs’ Athlete Care Manager and in-house Performance Dietitian. Attending USC and Oklahoma for her degrees, she had the opportunity to work with the Seattle Seahawks, USA Paralympic Women’s Sitting Volleyball, USA Women's National Soccer Team as well as USC and OU Athletics. After attaining her credential, she completed a post-grad fellowship at St. Vincent Sports Performance in Carmel, IN, and serviced athletes of all ages and levels of competition in a variety of sports including many endurance athletes. Now at Skratch Labs, Colette provides personalized care to our customers and athletes who need guidance on nutrition, providing personalized care to solve nutrition bottlenecks including providing sweat testing to help personalize hydration.
Connect with Colette @colenutrition and @skratchlabs on all platforms!
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
This episode is also brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
In this part 2 of the series, we review the characteristics and nuances of several plant protein powders, including: pea, hemp, pumpkin seed, brown rice, soy, sunflower, sacha inchi, and spirulina. You’ll want to tune into this episode if you are incorporating a plant protein powder into your daily nutrition plan to be sure you are choosing a powder that best meets your needs.
Links:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760812/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358922/
- https://www.mdpi.com/2072-6643/12/8/2382
You can research protein powder quality at consumerlab.com and labdoor.com, which are 3rd party independent testing companies.
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Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Are you confused about protein powders? Tune into this Inside Scoop episode, where we cover key aspects of protein powders and discuss some of the more popular animal-derived powders.
We cover:
- What really is a protein powder?
- Reasons to use a protein powder and an example from Bob’s breakfast
- Things to look out for when purchasing a powder
- Who might benefit the most from using a protein powder?
- Sources of animal-derived protein powder
You can research protein powder quality at consumerlab.com and labdoor.com which are 3rd party independent testing companies.
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Want to try the deltaG products to provide your brain with another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Bob and Dina meet with Rose Wetzel as she takes a quick break from her training while in Mexico. Rose is a professional Obstacle Course Racer (OCR) who has numerous podiums in Spartan races, has been a top-performing contestant on the TV show American Ninja Warrior, and is ranked in the Top 10 World OCR rankings as we head into the 2023 season.
We discuss:
- Her upbringing with 8 siblings and the family food environment
- How she got into running in her early youth and what it symbolized for her
- Running and nutrition during and after her college days including her experience in the Boston Marathon and the Olympic trials
- What she enjoys about OCR and how she fuels during competition
Learn more about Rose at www.rosewetzel.com and follow her on Instagram @runningrosie
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
This episode is also brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Bob and Dina meet with professional ultra runner, gravel cyclist, and running coach, Hillary Allen. We talk about her path into professional ultra running and her nutritional navigation while performing at the top level and recovering from her near fatal fall in 2017.
We also discuss:
- How her interest in sports and running adventures developed
- What really is “sky running”
- Her food journey from college years to racing professionally
- Her near fatal accident in Norway while racing and how the recovery thereafter
- How she fuels for her training and racing
Quotes:
“Your athletic journey is so much more than this current moment.”
Check out her memoir book “Out and Back” to get the full story of her 2017 accident while racing in Norway and be inspired to view your setbacks in a totally different way. Learn more about Hillary at www.hillaryallen.com and follow her on IG at @hillgoat_climbs.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
This episode is also brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
In this Inside Scoop episode, we break down the ins and outs of the supplement Beta Alanine. You’ll learn how this supplement works, which individuals and sports it is best for, and recommended dosing and side effects. It may be a game changer for you!
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
This episode is also brought to you by Bob’s new Nutrition for Longevity 8-week program. Bob will guide you through the 8 weeks and teach you about the hallmarks of aging, the functional systems of the body and most importantly, nutrition changes that are necessary to make to continue on the path of successful aging and improving longevity. He will also discuss testing and supplementation as it specifically relates to aging. This program is for anyone 40 years and older who wants to take better care of themselves and follow a nutrition plan that supports the different biological systems associated with aging and longevity.
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Bob and Dina meet with busy mom, professional runner, and realtor Keira D’Amato to talk about her running career and how she went from a recreational 3:49 marathoner to an American record setting 2:19:12 personal record.
We also discuss:
- The breakfast of choice to start her day
- How she worked through injury after college and how the injury fueled her fire to move forward strongly
- What she learned from taking an extended break from running
- Her run fueling strategies and why she switched from simple sugars to UCAN
- The importance of blood biomarker testing
Quotes:
“Enjoy the ride. Figure out how to have fun, chase goals that excite you, go after things that get you excited to wake up in the morning and work towards.” -Keira D’Amato
Learn more about Keira at www.keiradamato.com and follow her on Instagram @keiradamato
Thank you to our episode sponsor, UCAN. If you’re looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
This episode is also brought to you by Bob’s new Nutrition for Longevity 8-week program. Bob will guide you through the 8 weeks and teach you about the hallmarks of aging, the functional systems of the body and most importantly, nutrition changes that are necessary to make to continue on the path of successful aging and improving longevity. He will also discuss testing and supplementation as it specifically relates to aging. This program is for anyone 40 years and older who wants to take better care of themselves and follow a nutrition plan that supports the different biological systems associated with aging and longevity.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
Bob and Dina meet with Clint Wattenberg, the Director of Performance Nutrition for the UFC (Ultimate Fighting Championship). We discuss the changing tides of weight cutting strategies and nutrition for wrestling and in particular, youth wrestlers. We also discuss key fueling strategies employed to prepare young wrestler for competition. This is a fascinating discussion you don’t want to miss!
We also discuss:
- Clint’s wrestling background
- Current perspectives on weight cutting and Clint’s career crusade to change training paradigms in youth and collegiate wrestling
- How Metabolic Efficiency Training and nutrition periodization fit into the health and performance scope for his wrestlers
- Managing fueling and hydration around weight cutting and match preparation
- Considerations for the female wrestler
- The important role of dietary supplements as it relates to managing inflammation, injury prevention, anaerobic performance, and brain health
Quotes:
“Fuel with purpose – that drives everything that you’re doing.” -Clint Wattenberg
More about our guest:
Clint Wattenberg MS, RD joined the UFC Performance institute in 2017 as the Director of Performance Nutrition. In this role, Clint oversees UFC PI nutrition activities at the UFC PI in Las Vegas and on-site event support initiatives. Clint also coordinates integration of nutrition services between Las Vegas and Shanghai locations and within the greater collaborative UFC PI performance team. Prior to his time in Las Vegas, Clint was an All-American wrestler at Cornell University and a USA Wrestling National Team Member and served as an assistant coach at his alma mater. In addition to his combat & weight class sports experience, Clint brings with him extensive nutrition counseling and public health experience. While at Cornell, Clint served on the university’s multidisciplinary eating disorder treatment team and founded and directed “Body Positive Cornell”, a weight neutral campus-wide wellness initiative.
Clint lives in Las Vegas with his wife Sarah and kids Payton (11) and Landon (8).
Links and Resources:
- Follow Clint on Instagram @sportrd_clint
- UFC Performance Institute
- Performance Nutrition for Wrestlers eBook by Clint Wattenberg
- Collegiate and Professional Sports Dietitians Association
- USOPC Nutrition
- Jordan Sullivan, The Fight Dietitian
Thank you to our episode sponsor, UCAN. If you’re looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
This episode is also brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
We first get a quick update from Bob regarding the North Pole Marathon and then it’s time for another AUA (Ask Us Anything) episode to answer questions from you awesome listeners!
Questions we address:
- Does carb loading prior to a marathon negatively impact metabolic efficiency?
- How to stop weight gain as a female athlete in her 40s?
- What to do when hunger is heightened on recovery days or appetite is suppressed on exercise days?
- Are there any potential dangers for youth athletes using creatine?
Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode.
Thank you to our episode sponsor, UCAN. If you’re looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
This episode is also brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
Omega-3s have many health benefits, but could they be beneficial for athletic contexts as well? In this episode, we do an overview of omega-3s, their food sources, how they differ from omega-6s, and the role of omega supplements. We also discuss recent research that looked at whether omega-3s can help with lean muscle mass preservation, lowering the duration of delayed onset of muscle soreness (DOMS), and supporting muscle function during injury. This episode will motivate you to take a look at your omega-3 intake!
Links:
- GSSI article from 2021
- https://pubmed.ncbi.nlm.nih.gov/30484702/
- https://pubmed.ncbi.nlm.nih.gov/32483626/
Thank you to our episode sponsor, UCAN. If you’re looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
This episode is also brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
How is your daily nutrition working for your physiology? How do you know how well your body burns its fuel sources during exercise? What’s a sweet spot for carbohydrate amounts to consume during training and competition? To get more accurate and objective insight, Metabolic Efficiency Testing is the way to go to find out the answers to these questions and more.
In this episode, we cover the details about Metabolic Efficiency Testing: its purpose, how it’s done, differences between other types of physiological testing, and the benefits for an array of athletes and other individuals.
We cover:
- The origin story of the Metabolic Efficiency Testing (MET) and its purpose
- What is the Crossover concept and its pertinence for MET
- How is the test conducted?
- Differences in metabolic cart technology that affect the accuracy of the results you receive
- Differences between VO2max, lactate, and MET
- Is the testing only useful for endurance athletes?
- What data points do you get out of a ME test and utility for health and performance
Links:
- Catch our episodes 9, 23, and 64 to hear more about Metabolic Efficiency Training
- Bob’s Metabolic Efficiency Training book: https://www.enrgperformance.com/ebooks
- https://www.metabolicefficiency.org/ to find a certified professional and learn more about MET
- Randall paper that was mentioned https://pubmed.ncbi.nlm.nih.gov/27580144/
Thank you to our episode sponsor, UCAN. If you’re looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
This episode is brought to you by the new Nutrition Mechanic Nourish Circle programs for 2023. These are online and interactive programs designed for active and athletic women 40 years and older to support health, vitality, and athletic performance through mid-30s and beyond. Head over to nutritionmechanic.com, click on the Services link, and go to the Nourish Circle page to get on the wait list and have an opportunity to join one of the new programs starting in April 2023.
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Bob and Dina meet with Dr. Carla DiGirolamo, a reproductive endocrinologist, obstetrician/gynecologist and pioneer in women’s performance endocrinology. We discuss a variety of topics related to female hormones and female athletes throughout the lifecycle including menstrual cycle tracking, hormonal flux through perimenopausal years, and menopause hormone therapy. Dr. Carla also clears up some misconceptions and marketing hype.
We also discuss:
- Her new career path and paving the way in Women’s Performance Endocrinology
- Her varied athletic background
- Importance of the menstrual cycle and what it signifies
- Things to know about the differences in oral contraceptives
- Nuances of perimenopause
- How do you know if Menopause Hormone Therapy (MHT) is for you?
- Marketing and hype in the realm of hormone health
- Should you do hormone testing?
- Nutrition and exercise recommendations
Quotes:
“The menstrual cycle is a vital sign that tells you what is going on with your physiology.”
“Don’t make your body the enemy. Your body needs you at this time.”
“There is a dearth of specialists in menopausal medicine.”
More about our guest:
Dr. Carla DiGirolamo is a double Board-Certified Obstetrician/Gynecologist and Reproductive Endocrinologist who specializes in the care of reproductive age and mid-life women. She is a North American Menopause Society (NAMS) Certified Menopause Practitioner and has been featured in multiple podcasts and speakerships at various events discussing the physiology of the hormonal changes of menopause, hormone therapy and optimizing physical performance in elite and avid recreational female athletes.
Carla has been in the fitness industry her entire life as a recreational athlete and for the last decade as a fitness professional with credentials as a Crossfit Level 1 Trainer and Certified Nutrition Coach.
Follow Dr. Carla: IG: @dr_carla_d and on FB: @carla.digirolamo.14
Links:
- Dr. Carla’s website
- Her educational course for fitness and health professionals
- Selene Yeager podcast Hit Play Not Pause (find on all podcast platforms)
- Find a Menopause Certified practitioner in the USA
Thank you to our episode sponsor, UCAN. If you’re looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
This episode is brought to you by the new Nutrition Mechanic Nourish Circle programs for 2023. These are online and interactive programs designed for active and athletic women 40 years and older to support health, vitality, and athletic performance through menopause years and beyond. Head over to nutritionmechanic.com, click on the Services link, and go to the Nourish Circle page to get on the wait list and have an opportunity to join one of the new programs starting in April 2023.
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Bob and Dina meet with Josiah Middaugh, a two decade off-road multisport athlete who has competed at the highest level with World and National Championship wins in XTERRA, fat biking, and snowshoeing. Tune in to this episode to learn more about his background and athletic accomplishments, his current day endeavors, and how his nutrition has supported him along the way.
We discuss:
- Josiah’s athletic background and his nutrition journey from a young athlete to current day
- How he got into mountain biking and turned to professional Xterra racing soon thereafter
- Aspects of his fueling for Xterra and mountain bike stage racing
- His heat adaptation training strategies
- How he took on coaching athletes and started a coaching business based out of Vail
- The reasons he decided not to coach his sons who are up and coming athletes
Quotes:
“Athletes are doing more with more, not more with less.” – Josiah Middaugh
More about our guest:
As an athlete, Josiah reached the pinnacle of his sport in 2015 by winning the XTERRA World Championship. He has accumulated several National Championships in a variety of disciplines such as snowshoe racing, long course triathlon, winter triathlon, fat biking, along with 15 XTERRA National Championship titles. He considers himself a multi-sport athlete of all seasons and his professional racing career has spanned three decades. Along the way, he has built a successful coaching business and he has a masters degree in Human Movement. Josiah lives in Eagle-Vail, Colorado where he and his amazing wife Ingrid have raised three wonderful kids, Sullivan (19), Porter (17), and Larsen (12).
Links:
- Xterra Hall of Fame 2021: https://www.youtube.com/watch?v=HS9VhhNmyPI
- Josiah’s coaching services: https://middaughcoaching.com/
Thank you to our episode sponsor, UCAN. If you’re looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Creatine is one of the most well researched supplements for its ergogenic benefits in skeletal muscle. But did you know it can have many potential benefits in the brain too?
In this Feed Zone episode, Bob and Dina discuss some of the latest research that suggests creatine supplementation can also positively influence cognition, memory recall, and the impact of traumatic brain injury.
We also discuss:
- The power of belief when taking supplements
- Who may most benefit from creatine for enhanced memory and cognition?
- Dosing and duration considerations for creatine supplementation
- Creatine in food sources
“It’s not about taking creatine TODAY, it’s about taking creatine consistently.”
Research papers we discussed:
- https://pubmed.ncbi.nlm.nih.gov/30086660/
- https://pubmed.ncbi.nlm.nih.gov/33578876/
Thank you to our episode sponsor, UCAN. If you’re looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout.
This episode is also brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!
We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
It’s our version of a coffee klatch, but we call this episode theme “M&M” which stands for “Matcha and Maté”. Tune in to find out the latest updates from Bob and Dina that involve athletic pursuits and a “life update” from Dina.
Thank you to our episode sponsor, UCAN. If you’re looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout.
This episode is brought to you by the new Nutrition Mechanic Nourish Circle programs for 2023. These are online and interactive programs designed for active and athletic women 40 years and older to support health, vitality, and athletic performance through menopause years and beyond. Head over to nutritionmechanic.com, click on the Services link, and go to the Nourish Circle page to get on the wait list and have an opportunity to join one of the new programs starting in April 2023.
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
We chat with Peter Kaufman, one of the co-founders of the UCAN Company, to talk all things UCAN. You’ll want to tune in to this episode to learn what makes the UCAN products unique from other sports fueling products on the market and how it can help you, not only with your everyday productivity, but also for your active lifestyle and athletic performance.
We discuss:
- The origin story of the UCAN company
- The novel ingredient in the UCAN products, LIVSTEADYTM : how it’s made, how it works in the body, and its benefits for everyday use and for sport performance
- Types of athletes and sports that the UCAN products can work for
- A review of the UCAN products and some guidelines for their usage
More about our guest:
Peter Kaufman was inspired over a decade ago, along with three other folks, to help a child and his family better manage a very rare disease. They started The UCAN Company and after several years of research and discovery, they were successful in making his disease more manageable, allowing Jonah, one of UCAN's founder’s sons, to maintain his blood sugar for eight hours and sleep through the night for the first time in his life in 2009 when he was 7 years old, and significantly improved his family’s life.
Peter was in the tech world for 25 years prior to UCAN, with large companies, and he had a few of his own. He lives with his wife in CT, and has 2 two grown-up daughters. Peter played water polo in high school and 1 year at Brown University and is crazy enough to think he will play again sometime soon.
Thank you to our episode sponsor, UCAN. If you’re looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout. Visit ucan.co to learn more and shop for the products you need.
This episode is also brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Learn about Bob and Dina’s nutrition, coaching, and testing services at www.enrgperformance.com and www.nutritionmechanic.com.
There are many misconceptions and inaccurate statements made in popular media about the concept, strategies, and outcomes of Metabolic Efficiency TrainingTM. In this episode, Dina presents several of these misconceptions to Bob for a response and explanation to help clear the confusion for you listeners.
We break down these statements:
- Maximal fat oxidation occurs between 60-70% of VO2peak.
- Is the Maffetone method the same as MET?
- Burning more fat doesn’t make you faster.
- Any performance benefits seen from a keto or low carb diet are a result of weight loss that occurs, not from the diet directly.
- Training is really the only factor that improves the body’s use of its fuel sources.
- Female athletes are already good at burning fat.
Links:
- Bob’s Metabolic Efficiency Training book: https://www.enrgperformance.com/ebooks
- https://www.metabolicefficiency.org/ to find a certified professional and learn more about MET
- Randall paper that was mentioned https://pubmed.ncbi.nlm.nih.gov/27580144/
Thank you to our episode sponsor, UCAN. If you’re looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout.
This episode is also brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
In this Ask Us Anything episode, we focus on questions we often get about snacking.
We discuss:
- Are there rules to follow about whether or not to snack?
- Differences between energy bars and protein bars
- The importance of examining the Nutrition Facts and the ingredients of bars
- How many bars per day are acceptable?
- Examples of snacks besides nutrition bars and key elements to consider
- The 7 steps to building a performance smoothie:
- Fluid first
- Sneak in veggies
- Add fruit
- Incorporate spices
- Plop in a probiotic
- Add healthy fats
- Don’t forget the extras (could be more protein!)
Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode.
Thank you to our episode sponsor, UCAN. Try out their unique low-sugar tasty energybars,energy powders, gels and more over at ucan.co. Use the code ISNPODCAST to save 20%.
This episode is brought to you by the new Nutrition Mechanic Nourish Circle programs for 2023. These are online and interactive programs designed for active and athletic women 40 years and older to support health, vitality, and athletic performance through menopause years and beyond. Head over to nutritionmechanic.com, click on the Services link, and go to the Nourish Circle page to get on the wait list and have an opportunity to join one of the new programs.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
Bob and Dina meet with Dirk Friel, who is a former professional cyclist, the 2019-2020 U.S. Skimo Masters National Champion, and co-founder of Training Peaks and Train Heroic technology software for athletes. Learn about Dirk’s extensive background in cycling, his ski mountaineering endeavors, and some key nutrition knowledge he’s learn along the way.
We discuss:
- Dirk’s athletic background including his professional cycling years and his passion for ski mountaineering
- The latest features of Training Peaks and how other nutrition software tools integrate for helping to guide athlete nutrition recommendations
- Dirk’s nutrition journey from racing bikes professionally to his current daily nutrition patterns
- Fueling and hydration considerations for skimo racing
- The importance of training the gut
“The more you’re racing for the podium, the higher the risk you’re taking on... it’s like full throttle – it’s gonna work or it’s not gonna work.” –Dirk Friel
More about our guest:
Dirk Friel is the Co-Founder and Chief Evangelist of Peaksware Holdings. Peaksware consists of a collection of technology businesses with a strategic vision to help motivated individuals learn new skills through deliberate practice. This process includes setting a specific goal, getting expert instruction, performing focused practice and receiving immediate feedback. These brands include TrainingPeaks, TrainHeroic, Best Bike Split, Make Music and Alfred Music. Dirk loves to explore the mountains through cycling and ski mountaineering adventures along with his wife and daughter in Boulder, CO.
Links:
- Training Peaks
- Train Heroic
- International Ski Mountaineering Federation
- US Ski Mountaineering Association
- Find Dirk on Instagram @dirkfriel
This episode is brought to you by the new Nutrition Mechanic Nourish Circle programs for 2023. These are online and interactive programs designed for active and athletic women 40 years and older to support health, vitality, and athletic performance through menopause years and beyond. Head over to nutritionmechanic.com, click on the Services link, and go to the Nourish Circle page to get on the wait list and have an opportunity to join one of the new programs.
Learn about Bob and Dina’s nutrition, coaching, and testing services at www.enrgperformance.com and www.nutritionmechanic.com.
In endurance sports, it’s been a standard practice for quite some time to do a caffeine withdrawal for an extended period of time prior to race day. The belief and hope is that there is a performance boost once caffeine is reintroduced on competition day. But does the caffeine taper really work for athletes?
In this Feed Zone episode, Bob and Dina discuss a recent review paper examining the habitual intake of caffeine and its ergogenic effects on performance. It may change your mind for what you do (or not do) in the future!
We also discuss:
- Typical dosing ranges of caffeine based on body weight
- Is more caffeine better for athletic performance?
- The role of genetics in caffeine metabolism
- One way to experiment with your personal caffeine intake strategy
Citation for paper we discussed: Carvalho A, et al. Can I Have My Coffee and Drink It? A Systematic Review and Meta-analysis to Determine Whether Habitual Caffeine Consumption Affects the Ergogenic Effect of Caffeine. Sports Med. 2022 Sep;52(9):2209-2220. doi: 10.1007/s40279-022-01685-0. Epub 2022 May 10. PMID: 35536449.
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Check out our website at www.insidesportsnutrition.com for show notes to all episodes.
Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Get in the know about common nutrition-related mistakes that Bob and Dina see often around the start of a new year. We want you all to thrive in the year ahead, so let’s start it off well!
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Check out our website at www.insidesportsnutrition.com for show notes to all episodes.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
“You cannot change what you are not aware of. As a human being first and as an athlete second, we need a great deal of awareness about what’s going on for us.” –Dr. Justin Ross
Bob and Dina meet with clinical sport psychologist, Dr. Justin Ross, to dive into the importance and benefits of mental skills training for sport performance and growth for athlete mindsets. Join us to learn how incorporating this piece of your training can take you further, not just in your training and competition, but in your life.
We discuss:
- Dr. Justin’s diverse athletic background
- The 3 common myths about working with a sport psychologist
- Periodization of mindset training
- How we foster awareness in training if we’re wanting to tune out
- Managing through injury and illness when our identity feels threatened
- His observations and experiences during the COVID-19 pandemic
- One tip for health practitioners for how they can support athletes with mental health
- Dr. Justin’s approach to food and nutrient timing
- 3 ways to think about trust
More about our guest:
Dr Justin Ross is a licensed clinical psychologist specializing in human performance psychology. He has spent the bulk of his career aiding in mental health initiatives and high performance pursuits for those in demanding, stressful environments. He is vetted as a provider for both the NFL and the NBA, and has had the opportunity to work with athletes ranging from the recreational to the world class across a number of disciplines. An amateur endurance athlete himself, Dr Ross has run 12 marathons with 6 Boston Marathon qualifiers, completed 2 Ironman 70.3 distance triathlons, and most recently finished the Leadville 100 MTB trail race in 2022. Find out more about Dr. Ross at:
· https://linktr.ee/DrJustinRoss
· Sport Psychology for Endurance Coaches online course
· Unlock your Athletic Potential Course
· Training Peaks Performance Psychology Training Plan – use code DrRossInsideSportsNutrition to save 20%
· Instagram @drjustinross
This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.
Learn about Bob and Dina’s nutrition, coaching, and testing services at www.enrgperformance.com and www.nutritionmechanic.com.
Do you know the many roles and effects of protein for athletes in peri- and postmenopausal years? How much protein should you consume to support aging? Do you wonder how to choose better proteins? Tune into this episode to learn all of this and more as Bob and Dina discuss the details of dietary protein for peri- and postmenopausal athletes.
We discuss:
- Differences between the peri- and postmenopause phases
- The effects of changing ratios of estrogen to progesterone
- How protein intake relates to body composition and the various changes that occur in menopause and aging
- The RDA for protein is not adequate for peri- and postmenopausal athletes
- Aiming for 1.6 to 2.4 grams of protein per kilogram body weight as a reference range and starting point
- Action steps to implement to make better choices
- What amount of protein counts as “good” (10-19% of RDI or DRV) vs. “high” (20% or more of RDI or DRV) when reading claims on food packaging
- Protein powders
- Plant protein food sources
Check out our website at www.insidesportsnutrition.com for show notes to all episodes.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Who doesn’t love a good end of year countdown? Catch this episode to hear Bob and Dina do their Top 10 countdown of nutrition areas that were hot on their respective professional radars in 2022. You may be surprised to hear what’s on their list!
Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body.Use the link insidetracker.com/isnpodcast or the code ISNPODCAST for a 20% savings on any of their testing panels. Check them out at www.insidetracker.com, on IG @insidetracker and Facebook at InsideTracker
This episode is also brought to you by All Around Snack Co., founded by Sport Dietitian, Bob Seebohar. All Around Snack Co. has super tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Perfect for kids, families, athletes and everyone in between! Check out Gourmet Snack Mix, ENRG BITES, or Protein Puffs at www.allaroundsnackco.com and use the code ISNPODCAST22 for 15% off your order at the All Around Snack Co. website.
Learn about Bob and Dina’s services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Bob and Dina huddle with Dede Griesbauer who left a successful Wall Street career to become a professional triathlete. She has several Ironman and 70.3 triathlon wins and also holds records in Ultraman racing including this year’s female Ultraman World Champion (at the young age of 52). Tune in to her story about her extensive swimming background and how she became an Ironman and Ultraman champion, along with her nutrition learnings along the way.
We cover:
- Dede’s extensive athletic background which began at the age of 3
- A peek into her collegiate swimming days and how the training and nutrition approaches were much different in that era
- How she kept fit during her early career in finance and Wall Street
- The story for how she found the sport of Ironman and her first Ironman win
- Her curiosity and reflection on the impact of nutrition in her past and current sports performance
- How she got into Ultraman and changes she made to her fueling and hydration
- Changes she’s made (and not made!) in her training and recovery as a 52-year young female athlete
Quotes from Dede:
“When it comes to ultra racing, you have your Plan A but you’ve got to have Plan B, C, D, E, F and then you’ve gotta have the kitchen sink.”
“The gym work is a critical part for the aging athlete as is the mobility.”
Links:
- Dede’s website
- UCAN, a primary fueling source for Dede
- JD Crew, Julie Dibens coaching
More about our guest:
A former Wall Street Vice President, Dede Griesbauer is an 18-year veteran Professional Triathlete. She's a 3x Ironman Champion, 2x 70.3 Champion. She's been in the top 10 at the Ironman World Championship 3 times. She holds the course record for the 12 hour Time Trial World Championship and is the Ultraman World Champion, World Record Holder and World Championship Course Record Holder. Off the race course, Dede is a Coach with the JD Crew and is part of the live commentary team for Ironman. She lives in Boulder, CO with her husband Dave and their Labradors, Piper and Charley.
Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Use the code ISNPODCAST for a 20% savings on any of their testing panels. Follow them on IG and FB @insidetracker
This episode is also brought to you by All Around Snack Co., founded by Sport Dietitian, Bob Seebohar. All Around Snack Co. has super tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Perfect for kids, families, athletes and everyone in between! Check out Gourmet Snack Mix, ENRG BITES, or Protein Puffs at www.allaroundsnackco.com and use the code ISNPODCAST22 for 15% off your order at the All Around Snack Co. website.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
Ever had a Sport Dietitian on your race or event crew? If not, you’re in for a treat as we recap our recent race crewing experience for one of Bob’s athletes, Linda, at the brand new “Route 66 Ultrarun”. This race is 140 miles of road that follows the historic Route 66 Highway from Seligman to Topock, Arizona. You’ll get an insider perspective for what it’s like to have a Sport Dietitian on your crew along with a few surprises related to the nutrition outcomes.
We discuss:
- The importance of doing a race recap including the nutrition component
- Foods and fluids that were part of the primary race plan (visit our Show Notes on the website to see a list of the foods we had for Linda)
- The experiment of using DeltaG ketone esters during the race
- Linda’s average calories per hour for days 1 and 2 of the race, along with caffeine and fluids consumed
- How Linda did throughout the race and our notable observations
Links:
- The Route66 Ultrarun race website and brief YouTube video
- More about Marshall Ullrich, the co-Race Director of the Route 66 Ultrarun
- The DeltaG ketone esters we used (use the code ISNPODCAST to save 10% and help support our podcast)
- The ENRG Bites that were a primary fueling source for Linda
Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body.Use the link insidetracker.com/isnpodcast or the code ISNPODCAST for a 20% savings on any of their testing panels. Check them out at www.insidetracker.com, on IG @insidetracker and Facebook at InsideTracker
This episode is also brought to you by All Around Snack Co., founded by Sport Dietitian, Bob Seebohar. All Around Snack Co. has super tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Perfect for kids, families, athletes and everyone in between! Check out Gourmet Snack Mix, ENRG BITES, or Protein Puffs at www.allaroundsnackco.com and use the code ISNPODCAST22 for 15% off your order at the All Around Snack Co. website.
Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
It’s our version of a coffee klatch, but we’re calling it “M&M” which stands for “Matcha and Maté”. Tune in to find out why and hear a bit about our current morning routines. There’s not one routine that works for all people and none of us need to have the same routine for a lifetime. But what is key is to find a routine that helps you start your own version of a productive day!
Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body.Use the link insidetracker.com/isnpodcast or the code ISNPODCAST for a 20% savings on any of their testing panels. Check them out at www.insidetracker.com, on IG @insidetracker and Facebook at InsideTracker
This episode is also brought to you by All Around Snack Co., founded by Sport Dietitian, Bob Seebohar. All Around Snack Co. has super tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Perfect for kids, families, athletes and everyone in between! Check out Gourmet Snack Mix, ENRG BITES, or Protein Puffs at www.allaroundsnackco.com and use the code ISNPODCAST22 for 15% off your order at the All Around Snack Co. website.
Learn about Bob and Dina’s services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
In this Ask Us Anything episode, Bob and Dina answer questions from our listeners. You’ll also learn about Bob’s favorite comfort food and Dina’s recent switch to her morning go-go juice.
Questions we address from listeners:
- What are your thoughts on energy drinks for youth athletes?
- How do I know if I’m eating enough during an intense training phase?
- Do we need to fuel for an early morning run that is an hour or less?
Send us your questions to hello@insidesportsnutrition.comor DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
Sports nutrition guidelines for carbohydrate intake have evolved over recent years from 30-60 grams per hour to 60-90 grams per hour. But have you heard some of the recent buzz about bumping the hourly intake up 120 grams per hour? Would a higher hourly intake promote your athletic recovery?
In this episode, Bob and Dina discuss a research paper from 2020 that compared hourly carbohydrate intakes of 60, 90, and 120 grams per hour in elite mountain marathon runners and the relationship to markers of recovery. We break down the pros and cons of the study, the findings, and ponder the actual ‘real life’ application for endurance athletes. Even if you’re not a mountain marathoner or elite runner, you’ll want to tune into this episode to learn why it’s important to understand the research and be cautious of nutrition headlines.
Links:
· The paper we discuss: Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners · Our interview with Dr. Patrick Wilson, author of “The Athlete’s Gut” in episode #20 · “Metabolic Efficiency Training: Teaching the Body to Burn More Fat” e-book by Bob Seebohar Help support our podcast by making a donation so that we can continue to provide an array of nutrition experts, athlete interviews, and episodes related to all things sports nutrition. Thank you for your support!
Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body.Use the link insidetracker.com/isnpodcast or the code ISNPODCAST for a 20% savings on any of their testing panels. Check them out at www.insidetracker.com, on IG @insidetracker and Facebook at InsideTracker
Learn about Bob and Dina’s services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
You can find Medium Chain Triglycerides (MCTs) in a multitude of food products and supplements, but do you know which MCTs are more beneficial and reasons to consume them? Check out this episode to get in the know about MCTs!
We discuss:
- What are MCTs and the different types?
- MCTs as an energy source and other potential health benefits
- Why caprylic and capric acids (“C8 and C10”) are the more important MCTs
- Cautions around ingesting high doses of MCTs and onset of gastrointestinal distress
- How do you choose between using MCTs or ketone esters… or do you use both?
- Bob’s Birota Foods company and food products that contain MCTs
Links:
· Birota Foods https://www.birotafoods.com/
Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body.Use the link insidetracker.com/isnpodcast or the code ISNPODCAST for a 20% savings on any of their testing panels. Check them out at www.insidetracker.com, on IG @insidetracker and Facebook at InsideTracker
This episode is also brought to you by All Around Snack Co., founded by Sport Dietitian, Bob Seebohar. All Around Snack Co. has super tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Perfect for kids, families, athletes and everyone in between! Check out Gourmet Snack Mix, ENRG BITES, or Protein Puffs at www.allaroundsnackco.com and use the code ISNPODCAST22 for 15% off your order at the All Around Snack Co. website.
Learn about Bob and Dina’s services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Are you doing regular strength training and do you know the full range of benefits? And women, did you know strength training is essential as you age into your masters years? Catch this episode where Bob and Dina sit down with Colleen McGinnis, Doctor of Physical Therapy, Strength and Conditioning Coach, and Women’s Health Specialist based out of Boulder, Colorado to talk strength training, nutrition, injury prevention, aging, and women’s health.
Topics we discuss include:
- Colleen’s athletic background and what inspired her to get into her current career path
- Reasons athletes get injured and the nutritional contributions
- The importance of a good warm-up prior to exercise
- Fueling in and around workouts for female athletes
- Myths and misconceptions about strength training
- Colleen’s personal nutrition journey
- Adapting training with the menstrual cycle and the perimenopausal biological life stage
Links:
- WellBody Lab – Colleen’s virtual private practice
- REVO Physiotherapy in Boulder, Colorado – where you can see Colleen in person for physical therapy and strength & conditioning
- Connect with Colleen on IG @wellbodylab_drcolleen or via email colleen@wellbodylab.com
Quote from Colleen:
“If you’re not going to make time for strength training, then you’re going to have make time for injury, so it’s your choice.”
Read More about our guest:
https://www.revoptboulder.com/colleen-mcginnis
Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Use the code ISNPODCAST for a 20% savings on any of their testing panels. Follow them on Instagram @insidetracker and Facebook at InsideTracker.
This episode is also brought to you by All Around Snack Co., founded by Sport Dietitian, Bob Seebohar. All Around Snack Co. has super tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Perfect for kids, families, athletes and everyone in between! Check out Gourmet Snack Mix, ENRG BITES, or Protein Puffs at www.allaroundsnackco.com and use the code ISNPODCAST22 for 15% off your order at the All Around Snack Co. website.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
Bob and Dina talk with Dr. Patrick Davitt about the changing tides in sport and exercise science with regard to carbohydrate fueling for athletes.
We discuss:
- Patrick’s background in athletics and his recent experiences in ultra running
- Carbohydrate intake ranges and strategies for athletes
- Carbohydrate loading – is it still a thing?
- The FASTER study and glycogen
- Lower vs. higher glycemic carbohydrates during exercise
- How metabolic testing facilitates the development of personalized carbohydrate intake strategies
Links:
- The FASTER study: https://pubmed.ncbi.nlm.nih.gov/26892521/
- CTW Endurance: https://www.ctwendurance.com/races, Patrick’s trail racing company based in the Hudson Valley area
More about our guest:
Patrick M. Davitt, PhD, CSCS, FACSM, is an associate professor and the program director of Exercise Physiology and the Human Performance Laboratory director at Saint Joseph's University, in Philadelphia, PA. He earned his PhD in nutritional physiology and biochemistry, with a specialization in exercise physiology/energy metabolism. He did a postdoctoral fellowship at the University of Connecticut where he studied low carbohydrate/ketogenic dieting in ultra-endurance athletes.
Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Use the code ISNPODCAST for a 20% savings on any of their testing panels. Follow them on Instagram @insidetracker and Facebook at InsideTracker.
This episode is also brought to you by All Around Snack Co., founded by Sport Dietitian, Bob Seebohar. All Around Snack Co. has super tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Perfect for kids, families, athletes and everyone in between! Check out Gourmet Snack Mix, ENRG BITES, or Protein Puffs at www.allaroundsnackco.com and use the code ISNPODCAST22 for 15% off your order at the All Around Snack Co. website.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
Should you be practicing intermittent fasting (“IF”)? What are the health and performance benefits? Are you a good candidate for IF? Bob and Dina discuss these topics as one of their first episodes to cover fasting for athletes.
Links to research:
- Zouhal H et al. Exercise Training and Fasting: Current Insights. Open Access J Sports Med. 2020 Jan 21;11:1-28. doi: 10.2147/OAJSM.S224919. PMID: 32021500; PMCID: PMC6983467. (https://pubmed.ncbi.nlm.nih.gov/32021500/)
- Correia JM at al. Effects of Intermittent Fasting on Specific Exercise Performance Outcomes: A Systematic Review Including Meta-Analysis. Nutrients. 2020 May 12;12(5):1390. doi: 10.3390/nu12051390. PMID: 32408718; PMCID: PMC7284994. (https://pubmed.ncbi.nlm.nih.gov/32408718/)
Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body.
Use the link insidetracker.com/isnpodcast or the code ISNPODCAST for a 20% savings on any of their testing panels. Check them out at www.insidetracker.com, on Instagram @insidetracker and Facebook at InsideTracker
This episode is also brought to you by All Around Snack Co., founded by Sport Dietitian, Bob Seebohar. All Around Snack Co. has super tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Perfect for kids, families, athletes and everyone in between! Check out Gourmet Snack Mix, ENRG BITES, or Protein Puffs at www.allaroundsnackco.com and use the code ISNPODCAST22 for 15% off your order at the All Around Snack Co. website.
Learn about Bob and Dina’s services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
Bob and Dina meet with Brian McMahon of the deltaG company to continue the discussion on ketone esters. This episode is for you if you want to learn more about who may benefit from ketone esters, the potential health and performance benefits, and how to use and monitor their efficacy for your own self. To learn more about the science of the deltaG ketone esters, check out episode #46 to hear from the founder and research pioneer, Professor Kieran Clarke.
We discuss:
- Brian’s background and how he became the Chief Strategy Officer for deltaG
- Differences between ketosis and ketogenesis, and how the ketogenic diet and ketone esters fit into the picture
- How to figure out your own “sweet spot” for dosing the ketone esters
- What you’ll notice after taking the deltaG ketone esters
- How to choose and use the deltaG products to reap the health and performance benefits
- How to be a smart shopper when perusing the ketone supplements available on the market
Other Links:
- Check out the deltaG website and use the code ISNPODCAST to save 10% on your purchase
- Schedule a free 15-minute consultation call with Brian here: https://www.deltagketones.com/pages/15-min-consult-with-brian-landing-page
- deltaG Ketone Ester published research studies: https://www.deltagketones.com/pages/ketone-ester-clinical-trial
- Our interview with Professor Kieran Clarke, the founder of deltaG and pioneer in ketone ester research: https://insidesportsnutrition.com/episodes/kescience
Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Use the code ISNPODCAST for a 20% savings on any of their testing panels. Follow them on Instagram @insidetracker and Facebook at InsideTracker.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
Bob and Dina meet with University of Oxford Professor Kieran Clarke to discuss the science of ketone esters. You’ll learn why and how the supplemental form of ketone esters provide many health and athletic performance benefits, in addition to better understanding the key differences between the various products now available on the market. This is definitely a supplement worth considering, but you’ll want to learn what makes the deltaG products the most effective of all of them on the market.
We discuss:
- How Professor Clarke became a pioneer in ketone ester research
- What ketone esters are, how they are made in the body, which ketone to measure
- Differences between ketone esters, salts, butanediol, MCTs and why the form and source matter when you are taking supplemental ketones
- The level of ketones in the blood that is optimal
- Ketones as an energy source in the mitochondria vs. serving as a signaling molecule
- The benefits of ketone ester supplementation without needing to do the ketogenic diet
- Why to ingest both carbs and ketone esters pre-exercise and what kind of carb may work best for steady fuel and energy
- Benefits of ketone ester for athletic performance & recovery, focus and cognition, hunger control, sleep quality, and head/brain trauma
- What we know about ketone esters in the aging population, youth athletes, and menopause
- How ketone esters are synergistic with caffeine
Other Links:
- deltaG website and use the code ISNPODCAST at checkout to save 10%
- deltaG Ketone Ester published research studies: https://www.deltagketones.com/pages/ketone-ester-clinical-trial
More about Professor Clarke:
Born in Adelaide, South Australia, Kieran Clarke studied for her undergraduate BSc (Hons) in Biological Sciences at Flinders University.
She obtained her PhD in Biochemistry at the University of Queensland before taking a post-doctoral fellowship at Harvard University Medical School Nuclear Magnetic Resonance Laboratory between 1985 and 1989. After Harvard, Prof. Clarke was appointed Group Leader for the National Research Council of Canada and an Adjunct Professor in the Department of Physiology at Ottawa University in Canada. In 1991, she joined the University of Oxford as Professor of Physiological Biochemistry and Head of the Cardiac Metabolism Research Groups in the Department of Physiology, Anatomy and Genetics.
She has over 25 years research experience in magnetic resonance (MR) imaging and spectroscopy to non-invasively measure human cardiac, brain and skeletal muscle function and energy metabolism.
Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Use the code ISNPODCAST for a 20% savings on any of their testing panels. Follow them on Instagram @insidetracker and Facebook at InsideTracker.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
In this episode, Bob and Dina get into the “Feed Zone” to chat about concerns and annoyances we experience as Sport Dietitians. These are things we want you to ponder and learn from.
We rant about:
- How to treat your grocery shopping like training and get more out of the whole experience
- The excuse of “I don’t have time” and the challenge posed to do a genuine time management check
- Having discretion around the supplements you take
- Why or why not “Eat like the pros” is worthwhile
What things bug you in the nutrition world? Email us at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast to let us know.
Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body.
Use the link insidetracker.com/isnpodcast or the code ISNPODCAST for a 20% savings on any of their testing panels. Check them out at www.insidetracker.com, on Instagram @insidetracker and Facebook at InsideTracker.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
Bob and Dina have an in-depth discussion with the legendary cycling coach, author, and founder of Peaks Coaching Group, Hunter Allen, about how he has evolved his nutrition and fueling strategies over the years to manage his hypoglycemia, health concerns, and cycling performance. You don’t need to be a cyclist to gain lots of nutrition and health tidbits from this episode!
We discuss:
- A brief review of Hunter’s cycling history and how his interest in nutrition began
- Nutrition and blood sugar insights from wearing a continuous glucose monitor (CGM) for daily nutrition and for bike fueling
- His fueling and electrolyte strategies to keep his energy steady
- Eating strategies when he’s traveling and cycling internationally
- How and why Hunter uses ketone esters
- His recovery shake recipe
· How Hunter and his artists are turning power data files from professional cyclists into NFT art; check it out at Project Fuerza (https://www.projectfuerza.com/about)
Other Links:
- Hunter’s Peaks Coaching Group website http://www.peakscoachinggroup.com/ and on Instagram at https://instagram.com/peakscoachinggroup/and Facebook at https://www.facebook.com/peakscoaching
- The “Noatmeal” Hunter enjoys from Birota Foods https://www.birotafoods.com/the-anti-oatmeal(use code BFISNPOD22 for 10% off online orders) and the many yummy goodies from All Around Snack Co. https://www.allaroundsnackco.com/(use code ISNPODCAST22 for 15% off online orders)
- Ketone Esters from TdeltaS – use the code ISNPODCAST to save 10% at checkout https://bit.ly/ISNKE
- UCAN, a stable fueling source, www.ucan.co
“Every food choice matters.” – Hunter Allen
More about Hunter:
Not only is he a legendary cycling coach, he’s also the co-author of the book “Training and Racing with a Power Meter” and “Cutting-Edge Cycling”, co-developer of TrainingPeaks WKO+ software, and founder of Peaks Coaching Group. Hunter has been coaching endurance athletes since 1995, and his athletes have achieved more than 2000 victories and numerous national, world championship titles and Olympic Medals. Hunter is known as the “Coaches Coach” and frequently has coaches from around the world consulting with him to learn more about the latest in cycling and triathlon training principles. Learn much more at https://www.peakscoachinggroup.com/HunterAllen.
Thank you to our podcast sponsor, Athlete Blood Test, who provide individualized, athlete-specific blood analysis to discover your unique nutrition, training, and recovery needs. Use code ISN22 for a 15% savings on any of their testing panels. Check them out on the web at www.athletebloodtest.comand on Instagram @athletebloodtestcom and Facebook at Athlete Blood Test. You can also email results@athletebloodtest.com for more information.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
Bob and Dina discuss blood biomarkers that are important for plant-based athletes and the context of why, when, and how. You’ll want to tune into this one, especially if you are considering switching to a more plant-based diet (vegan or vegetarian) or if you are already eating a plant-based dietary pattern.
We chat:
· What does “plant-based” mean?
· Understanding the reasons for moving towards plant-based eating
· Why a baseline dietary assessment and supplement check is critical before going to a plant-based pattern
· Higher priority blood biomarkers or panels to have checked include:
- CBC (Complete Blood Count) with platelets and differential
- Ferritin, serum iron, total iron binding capacity, transferrin saturation
- Hematocrit, hemoglobin
- B12, folate
- RBC magnesium
- Vitamin D (25-hydroxyvitamin D)
· Other markers to consider are:
- Lipid panel
- Omega-3 index
- A full thyroid panel (not just TSH)
· Is blood testing appropriate for teen athletes?
· How often should blood testing be done
Thank you to our podcast sponsor, Athlete Blood Test, who provide individualized, athlete-specific blood analysis to discover your unique nutrition, training, and recovery needs. USE CODE ISN22 for a 15% savings on any of their testing panels. Check them out on the web at www.athletebloodtest.comand on Instagram @athletebloodtestcom and Facebook at Athlete Blood Test. You can also email results@athletebloodtest.com for more information.
Got a question related to blood testing? Send us an email to hello@insidesportsnutrition.com. And don’t forget you can learn about the nutrition coaching and testing services we offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com
Bob and Dina sit down with adventurer Andrew Skurka to talk about his journey to becoming a long-distance backpacker, ultrarunner, 2:27 marathoner, and outdoor guide.
We discuss:
· Andrew’s origin story and how he got into outdoor sports and adventure
· What he learned from his initial metabolic efficiency test
· His typical nutrition day when at home vs. on a guided backpacking trip
· His famous beans-rice-Fritos dish (https://www.youtube.com/watch?v=XQp81n8uzzE) and other food ideas for backpacking and thru-hiking
· The diet that appears to be the least successful for backpacking
· Marathon training
Links:
· Recipes and food ideas for the trails from Andrew and his team
· His Metabolic Efficiency Assessment from 2014
· The YouTube video of Andrew literally scaring the crap out of a grizzly bear
Learn more about Andrew, the guided backpacking and thru-hiking trips that he and his team offer, and many other outdoor insights at http://www.andrewskurka.com/ and find him on Instagram @andrewskurka
Thank you to our podcast sponsor, Athlete Blood Test, who provide individualized, athlete-specific blood analysis to discover your unique nutrition, training, and recovery needs. Use code ISN22 for a 15% savings on any of their testing panels. Check them out on the web at www.athletebloodtest.comand on Instagram @athletebloodtestcom and Facebook at Athlete Blood Test. You can also email results@athletebloodtest.com for more information.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
Bob and Dina sit down with the founder of Athlete Blood Test to talk all about the ins and outs of blood biomarker testing for athletes. You’ll want to tune into this episode to learn how and why biomarker testing will help you perform better in sport!
We discuss:
· Garret’s background and the origin story of AthleteBloodTest
· How athlete-specific blood testing has evolved in the past 15 years
· Why blood testing isn’t just for professional athletes
· Differences in the approaches of athlete-specific blood testing analysis
· The importance of combining subjective data from athletes and combining this paying attention to how we FEEL as athletes, along with the blood biomarker data, and monitor trends over time
· Nuances of plant-based athletes
· Aspects of the aging athlete population and youth athletes
· The dangers of dietary supplementation
Links:
· Know if you’re Low non-profit (https://www.knowifyourelow.com/)
· AthleteBloodTest (https://www.athletebloodtest.com/)
Quotes from Garret Rock:
“You go to an Ironman race and look at the wheels, the bikes, the water bottles that cost as much as a blood test and all of that is for naught if you don’t have your physiology figured out.”
“Statistically, at least in our data, recreational athletes are more likely to have a both deficiency and over-supplement than professionals.”
“You’re going to be to be faster if your body is optimized.”
Thank you to our podcast sponsor, Athlete Blood Test, who provide individualized, athlete-specific blood analysis to discover your unique nutrition, training, and recovery needs. Use code ISN22 for a 15% savings on any of their testing panels. Check them out on the web at www.athletebloodtest.comand on Instagram @athletebloodtestcom and Facebook at Athlete Blood Test. You can also email results@athletebloodtest.com for more information.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
Bob and Dina do a Leadville 100 race recap with Don Reichelt who is an elite trail and ultra runner from Fairplay, Colorado. Don returned to the start line of the Leadville 100 after a DNF in 2021 due to his lungs shutting down (from the numerous Colorado wildfires that affected air quality). And while this year he earned the big buckle with a sub-25 hour finish, it was not the race he had planned and trained for. You’ll hear his story as he breaks down the race details through a series of questions posed by Bob and Dina as they piece together what happened and attempt to provide answers. And we do talk poop, dry heaving, and crying.
We chat about:
· Don’s food and fluid intake in the week prior to the Leadville 100
· His race morning breakfast
· Don’s fueling and fluid plan and how his body wasn’t fully cooperating from the start
· How he made the decision to keep moving forward rather than DNFing despite extremely low calories and fluid intake with incessant GI distress
· The emotional and mental battles throughout the race
· Potential contributors and factors that may have played a role in what he experienced
Quotes from Don:
“Ultra running is a cruel mistress because you can control for a lot of things and then that one thing that you think you controlled for just goes wrong, like the nutrition.”
“Whenever you’re having a bad race as an elite racer, you can make a choice. You can pull the plug or you can move the goalpost of what success is.”
More about our guest:
Don Reichelt currently holds a 100-mile trail best of 13:16 which he set in November 2020 at the Tunnel Hill 100 and was the third-fastest trail 100-mile run in North America during 2020. He has finished on the podium at the Badwater 135, aka “The World’s Toughest Footrace” and also has had the honor of representing the United States as a member of the 2017 U.S. Spartathlon team, racing 153 miles from Athens to Sparta. Don also was invited to compete at the 2019 Backyard World Championship.
Additional top finishes include:
· 1st place 2022 Cold Water Rumble 52 Mile
· 1st place 2021 Salt Flats Endurance Run 50K
· 1st place 2020 Cold Water Rumble 20 Mile
· 1st place 2019 Lean Horse 100 mile
· 2nd Place 2017 Keys 100 mile
· Leadville Leadman Finisher
Don works for Oura as a Learning and Development Specialist and is studying part-time for his Doctor of Health Sciences in Global Health through A.T. Still University. He lives with his wife, Amy, and their 3 dogs (Wrigley, Bean, and Sprout).
Thank you to our podcast sponsor, Athlete Blood Test, who provide individualized, athlete-specific blood analysis to discover your unique nutrition, training, and recovery needs. Use code ISN22 for a 15% savings on any of their testing panels. Check them out on the web at www.athletebloodtest.comand on Instagram @athletebloodtestcom and Facebook at Athlete Blood Test. You can also email results@athletebloodtest.com for more information.
Got a sports nutrition question for us? Email your inquiry at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll get your question addressed on a future Q&A episode.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
In this Ask Me Anything episode, Bob and Dina answer questions from our listeners. You’ll also learn Bob’s favorite summer time fruit and Dina’s morning coffee routine.
Questions we address:
· How do we ensure we are getting adequate protein without weighing or measuring?
· Should I be using protein powder and how do I choose which one to use?
· Is collagen powder enough protein? Do we need protein powder with collagen?
Got a sports nutrition question for us? Email your inquiry at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll get your question addressed on a future Q&A episode.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
Bob and Dina chat about updates with regard to nutrition strategies specific to the female athlete throughout the lifecycle.
We chat:
· The importance of tracking menstrual cycles in premenopausal athletes and what to track
· Should female athletes be doing menstrual cycle phase-based training across the board?
· Some nuances between the follicular and luteal phases of the naturally menstrual cycle and how nutrition comes into the picture
· The many physiological changes that come along with perimenopause and ways to think about navigating this lifecycle stage and prepare for the postmenopausal years
For those looking for an app for your smartphone to track menstrual cycles, check out: Flow, Wild.AI, Life, and Clue. If you have a favorite app you are currently using, let us know which one and how it has helped you! Email us at hello@insidesportsnutrition.com.
Thank you to our podcast sponsor, Athlete Blood Test, who provide individualized, athlete-specific blood analysis to discover your unique nutrition, training, and recovery needs. USE CODE ISN22 for a 15% savings on any of their testing panels. Check them out on the web at www.athletebloodtest.comand on Instagram @athletebloodtestcom and Facebook at Athlete Blood Test. You can also email results@athletebloodtest.com for more information.
Don’t forget you can learn about the nutrition coaching and testing services Bob and Dina offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com
Got protein and know how to use it? In this episode, Bob and Dina meet with Dr. Stuart Phillips, a legend in the field of protein research in the athletic and aging populations. We catch up to hear his updates surrounding hot topics in the world of protein and the athlete population.
We discuss:
· Updates on protein recommendations and dosing for athletes
· Benefits and nuances of protein distribution throughout the day
· Gender differences for lean muscle support, differences in protein needs between premenopausal and postmenopausal lifecycle stages, and
· The current understanding of the anabolic window
· Plant-based eating and nuances related to protein intake
· Tips for youth athletes and masters athletes
Quote from Dr. Phillips:
“All the good stuff happens in recovery. That’s where you make your muscles better for the next time.”
Thanks to our podcast sponsor, Athlete Blood Test, who provide individualized, athlete-specific blood analysis to discover your unique nutrition, training, and recovery needs. USE CODE ISN22 for a 15% savings on any of their testing panels. Check them out on the web at www.athletebloodtest.comand on Instagram @athletebloodtestcom and Facebook at Athlete Blood Test. You can also email results@athletebloodtest.com for more information.
More about our guest:
Stuart Phillips is a Tier 1 Canada Research Chair in Skeletal Muscle Health. He is also the Director of the McMaster University Physical Activity Centre of Excellence. Dr. Phillips has authored more than 350 research papers. In 2018-21 he was named to Clarivate’s Highly Cited Researchers list as a being in the top 1% of all cited researchers in nutrition and physiology research. Dr. Phillips is a fellow of the American College of Sports Medicine and the Canadian Academy of Health Sciences. Find him at:
University sites
https://bit.ly/SPhillipsKin
https://experts.mcmaster.ca/display/phillis
Socials
Twitter: @mackinprof
Instagram: @mackinprof
Facebook: https://www.facebook.com/SMPPh.D/
LinkedIn: https://www.linkedin.com/in/stuartphillipsmcmaster/
Bob and Dina chat about some real life sports nutrition tips and strategies that ultra endurance athletes need to know and do in their training, competition, or simply to make for a better overall “ultra experience”.
We chat:
· What is “ultra”?
· What does intensity have to do with fueling considerations?
· The benefits of planning and note taking in fine-tuning your nutrition plan for event or race day
· How to think about a fueling and hydration plan, carbs, and fueling sources
· The impact of the course, terrain, and duration of the event upon fueling and hydration
· Choosing and training your crew and support team wisely
A huge thank you to our podcast sponsor, Athlete Blood Test, who provide individualized, athlete-specific blood analysis to discover your unique nutrition, training, and recovery needs. USE CODE ISN22 for a 15% savings on any of their testing panels. Check them out on the web at www.athletebloodtest.com and on Instagram @athletebloodtestcom and Facebook at Athlete Blood Test. You can also email results@athletebloodtest.com for more information.
We’re getting ready for our next Q&A episode! Email your questions (including those related to ultra events) to hello@insidesportsnutrition.com. And don’t forget you can learn about the nutrition coaching and testing services we offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com
You’ve probably never heard of the carbohydrate source “isomaltulose”, but you’ll want to learn what it is and why it may be in your future hydration drink. Bob and Dina huddle with Tavis Piattoly, Sport Dietitian and Co-Founder of LiquidFuel, the innovative bottled drink that is soon to hit the shelves.
We also discuss:
· The origin story for LiquidFuel
· Why isomaltulose is so unique from the carbs you find in common sport drinks
· Some of the research study findings on isomaltulose and potential implications for athletes and their performance
· The nutrient profile of LiquidFuel, including ingredients, electrolyte profile and flavors
· Some “behind the scenes” insight from Tavis on creating a new hydration product
Quote from Tavis:
“The typical sports drink is “liquid PopTart”, my sports drink is “liquid apple”.
Learn more about LiquidFuel at www.drinkliquidfuel.com
More about Tavis Piattoly:
Tavis Piattoly, MS, RD, LDN has been working in the field of high performance and Sports Nutrition for the past 21 years designing personalized nutrition programs for high school, college, and professional athletes.
He currently serves as the Dietitian/Healthcare Account Manager for OmegaQuant Labs, where their team works to research and provide Omega 3 Testing for healthcare practitioners, collegiate and professional teams, the military, testing labs and supplement brands.
He currently serves as the Sports Dietitian and Nutrition Consultant for Fairchild Sports Performance in Houston. He is also an adjunct faculty for Concordia University of Chicago’s Exercise Science department.
He is the Co-Founder and Chief Innovation Officer/Formulator for Liquid Fuel Nutrition, an innovative Sports and Hydration beverage that uses a low-glycemic carbohydrate and optimal electrolyte ratio to help athletes and individuals achieve sustained energy and blood sugar control for optimal performance and health.
He is also the Co-Founder of the company My Sports Dietitian (www.mysportsd.com), an online Sports Nutrition education company that provides digital tools (Eat 2 Win Nutrition App) and services for High School and Collegiate Athletic Programs, Performance Centers, and Club Sport Teams.
Tavis specializes in helping athletes gain weight and build muscle and works with a variety of NFL, MLB, NBA, Collegiate, and High School athletes. He has spent 15 years in the vitamin and supplement industry helping companies launch vitamin and supplement brands along with consulting for brands on product formulation/ingredient sourcing.
He was the Sports Dietitian for the New Orleans Saints from 2006-2013 and New Orleans Pelicans from 2008-2013. He also served as the Sports Dietitian for the Tulane Athletics from 2002-2014 and the Tulane Institute of Sports Medicine’s NFL Players Association Brain and Body program from 2013-2016.
Learn about the nutrition coaching and testing services we offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com
Endurance athletes, how are your training zones structured? How are you fueling the workouts for the specific zones? What about Zone 3 – are you training in this comfortably uncomfortable zone and what are you doing for fueling?
In this episode, Bob and Dina discuss polarized training and the classic 80/20 approach to splitting intensity between low and high intensity zones...and the mysterious Zone 3. Along with understanding your zones and how your training sessions are structured, we also discuss ways to think about the nutrition piece around specific training zones so that you get the most out of workouts and become a stronger and fitter athlete.
Email your questions to hello@insidesportsnutrition.comand we’ll queue your question for a future Q&A episode. Learn about the nutrition coaching and testing services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com
Bob and Dina huddle with Taren Gesell, who built his fame as “Triathlon Taren” with his hugely popular YouTube channel focused on all things triathlon. Taren is now the head honcho behind MyMottiv.com, a coaching app and set of resources to help endurance athletes train for their events.
We chat about:
· Taren’s transition from being an investment advisor to an entrepreneur in the triathlon and fitness industry
· The effects of COVID upon Taren’s training, fitness and mental health
· Ways to think about identity and focus areas as an endurance athlete
· Taren’s viewpoints and experiences with various nutrition approaches
· Ways in which Taren rejuvenates and maintains balance between work and life
Quote from Taren: “Things that scare you is where you grow. It’s where you get motivated, it’s where you feel alive, it’s where you become a better version of yourself.”
Learn more about Taren at mymottiv.com, his YouTube channel “Taren’s MOTTIV Method”, and check out his podcast “Taren’s MOTTIV Method Podcast”.
Thanks for your continued support, listeners! Let us know what other guests you’d like for us to have on the show – email hello@insidesportsnutrition.com. Learn about the nutrition coaching and testing services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com
Did you know not all caffeine sources are the same? And are you a slow or fast metabolizer of caffeine (and how do you know)? Grab a cuppa and join us to learn more about caffeine in this episode.
Main discussion points:
· What is caffeine?
· Slow and fast metabolizers and why it matters
· Sources and dosing of caffeine
· Does it dehydrate us?
What do you want to know about caffeine? Drop us your questions to hello@insidesportsnutrition.comor DM us via Instagram @isnpodcast. Thanks for listening!
Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com
In this episode, we hop on the Soapbox to chat about some of our frustrations and concerns as Sport Dietitians.
We chat about:
· Supplements
· Qualifications and expertise of people on an athlete’s Support Team
· Testing services
· Expecting miracles without being willing and ready to make behavior change
What things bug you in the nutrition world? Email us at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast to let us know.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
Bob and Dina huddle with Kevin Goldberg, who also goes by “Krusher”, “Matchmaker” and now “Zombie Toddler” in case you happen to see him out on the trails and want to give him a shout out. Kevin is an ultra runner who has completed numerous 200+ mile races, including the Triple Crown of 200s, and recently placed 5th overall at the Cocodona 250.
We chat about:
· Kevin’s introduction to running by way of his girlfriend (now wife)
· How bilateral hip surgery at the age of 27 didn’t set him back to delving into the 200-mile distance
· The mental challenges of 200 mile races
· His recent Cocodona 250 race (with barely 90 minutes of sleep!)
· His “lucky level” of GI tolerance that enables him to eat pretty much anything
· Sleeping logistics during a 200
· Tips for those who are crewing athletes at 200s
· A few of the nuances between doing a 100 miler and a 200 miler
· The fundraiser Kevin’s wife, Melanie, is involved in as she prepares for the Bigfoot 200 in 2023
Quotes from Kevin:
“Now my hips don’t hurt, just everything else.”
“Believing you can do it is 80% of the battle.”
More about Kevin: He considers himself an “ultra distance adventure athlete” and is best known for running 200+ miles races for 'fun'. When he's not running or riding off-road, he's standing in a river fly fishing.
He works at TrainingPeaks as the main matchmaker for coaches and athletes. You can find him on Instagram at @UltraFlyKev
Melanie’s fundraising for the Free to Run non-profit: https://www.justgiving.com/fundraising/melanie-white-bigfoot200/
Thanks for your continued support, listeners! Let us know what other guests you’d like for us to have on the show – email hello@insidesportsnutrition.com. Learn about the coaching and testing services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com
This is our Part 2 on nutrition and sports nutrition for young athletes. If you didn’t catch Part 1 yet, you’ll want to tune in to Episode 24 to hear the foundational nutrition elements for athletes 18 and younger. Both of these are episodes are great for parents, guardians, and coaches of young ones.
In this episode, we discuss:
· The involvement and opportunities of parents in their kids’ nutrition
· How to work with nutrition in and around school schedules
· Ways to food prep without spending hours in the kitchen
· Cautions around plant-based eating for youth athletes
· Nutrient timing considerations and fuel types for practices and competitions
· Use of sports drinks and energy drinks
· Suggestions for post-practice recovery
· Supplements for young athletes
· Bob’s 5 step approach to help parents feed their young athletes
You can also check out Bob’s e-books covering sports nutrition for young athletes: https://www.enrgperformance.com/ebooks
We invite you to send us your questions email to hello@insidesportsnutrition.comor DM us via Instagram @isnpodcast.
Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com
In this Q&A, Bob and Dina answer questions from you awesome listeners.
Questions we address:
· What are whole foods to eat on the bike?
· How do we think about the role of fat in our daily nutrition?
· Do you need to eat before early morning boot camp style workouts?
Got a sports nutrition question for us? Email your inquiry at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll get your question addressed on a future Q&A episode.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
Bob and Dina huddle with Tamira Jenlink, who took on the role of Race Director for the Leadville Race Series in the Fall of 2021. Her background is quite varied and includes Experiential/Wilderness Therapy, coaching athletes in mind performance and physical training, advanced academic education in psychophysiology, and coaching the Leadville Devo 6th to 8th grade team. Tamira is also a competitive MTB cyclist for the past 12 years and has numerous top race finishes that she likely won’t bring up in conversation if you meet her.
We discuss:
· The curiosity around defining oneself as an athlete and going inward as we train and compete
· The opportunity of the parasympathetic nervous system state
· The beauty of Leadville and how to support the community
· Some of the top items on Tamira’s “To Do list” as she settles into the RD role for the Leadville Race Series
· Advice for how to think about training for the Leadville races
Coming to Colorado for one of the Leadville races? Be sure to drop us note to hello@insidesportsnutrition.comor ping us over on Instagram (@isnpodcast) and consider getting one of the testing services done with Bob or Dina while you’re here!
Learn about us and the coaching and testing services we offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com
Bob and Dina huddle with Kim Levinsky, full time Race Director for Sassquad Trail Running based out of northern New Jersey. Kim is also an ultrarunner who has been preparing for the Tahoe 200 in June 2022 which was rescheduled from September 2021 due to the wildfires that took place in the area. She shares her insights for creating her own career in Race Directing, the growth of her trail running series, and the community aspects that bring people together. She also shares more about her own training for the Tahoe 200 and coming forward with her experiences of depression.
We also chat about:
· The origin story for Kim starting the Sassquad Trail Running series in New Jersey
· The many draws of trail and ultrarunning, including the community vibe and laid back spirit
· Enhancements Kim has made to the Sassquad aid station offerings to serve more runners
· The trail running scene in New Jersey and how Kim welcomes all peoples of all abilities
· Her preparation for the Tahoe 200 race
· The role of the non-profit Bigger Than the Trail in helping with mental health
Follow Kim Levinsky on IG and FB at @sassquadtrailrunning and her YouTube channel (Kim Levinsky) to see her Vlogs. Check out Sassquad Trail Running at www.sassquadtrailrunning.comand sign up for one of their awesome trail parties! You also gotta check out Kim’s custom woodworking on Etsy (https://www.etsy.com/shop/STRSquatchShop) .
Learn more about Bigger than the Trail at https://www.bttt.run/.
More about our guest:
Kim Levinsky is an ultrarunner in northern New Jersey and is the full-time race director for Sassquad Trail Running. After playing collegiate softball and basketball at Gordon College in Massachusetts from 2006-2010, Kim went on to complete her Master's of Education degree while coaching softball at Cedarville University in Ohio from 2010-2016. Kim moved back to New Jersey and launched her own business in 2017. With the enthusiastic support of the local trail running community, Sassquad Trail Running was founded and over 100 runners and hikers from 9 different states came out to the first event. Since that first trail party in January of 2018, Kim has race-directed 35 events and continues to expand the series north into New York state. Along with race-directing, Kim does custom woodworking at the Squatch Shop and creates wood art for trail runners and hikers around the country (including custom wood medals for events). Kim is currently training for the Tahoe 200 mile trail race in June of 2022. She enjoys solo runventures as well as leading group runs around the tri-state area for her local trail community. Several of the runventures that she has created are now published routes on FastestKnownTime.com, including a gnarly 100 mile mountain loop called "The Hudson Highlands Hell No Hell Hole Hundo". Kim enjoys giving back to the trail community by volunteering at local races, trail clean-up days and serving as a board member for the South Mountain Conservancy and member of the New York-New Jersey Trail Conference.
Can you share a little love with us by leaving a 5-star rating and review on your podcast platform? We’d sure appreciate it as we grow the pod! And connect with us over on Insta at @isnpodcast or on our website at insidesportsnutrition.com.
Learn about us and the coaching and testing services we offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com
Bob and Dina do a recap of Bob’s recent Cocodona 250-mile attempt with his athlete and friend, Linda. You’ll hear why they weren’t able to make it to the finish line, the breakdown of Bob’s nutrition intake, and reflections about aging, sport participation, and finding joy. Oh, and Miracle Whip. No matter if you’re into ultrarunning, you’ll find some nuggets in this episode, along with “food for thought”.
As an addendum note to the podcast, Bob tested positive for COVID-19 a few days after returning home. Did he get COVID while at the race? We aren’t sure, but it certainly could explain some of his symptoms.
Check out other episodes over on the website at www.insidesportsnutrition.com We also invite you to send us your questions email to hello@insidesportsnutrition.comor DM us via Instagram @isnpodcast.
Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com
Are you a parent, guardian, or coach of an active kid? If so, this one is for you! In this episode, Bob and Dina discuss the 3 developmental stages in youth and the ways in which daily nutrition needs to be modified to support the growth and development of the young athlete. Bob also provides numerous bonus tips for the food environment and how to ensure a healthy relationship with food.
We discuss:
· The origin of Bob’s interest in youth sports nutrition
· The impact of the home food environment upon kids’ upbringing
· A review of the main differences between pre-puberty, puberty, and post-puberty developmental stages
· Nutrition periodization goals in each developmental stage
· Why “My child is picky” is an excuse
· The roles of supplementation vs. the Food First approach
· A highlight of some nutrition differences between genders (or sex assigned at birth)
Other resources on youth sports nutrition include:
· Bob’s e-books covering sports nutrition for young athletes https://www.enrgperformance.com/ebooks
· Sport nutrition for young athletes (2013) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805623/
· Key Nutritional Considerations for Youth Winter Sports Athletes to Optimize Growth, Maturation and Sporting Development (2021)
We invite you to send us your questions email to hello@insidesportsnutrition.comor DM us via Instagram @isnpodcast.
Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com
It’s time to dig deeper into Metabolic Efficiency Training (MET). In this episode, Dina puts Bob in the hot seat to have him clarify controversial and misunderstood aspects of MET including:
· MET is just a Keto Diet
· Fasted training is needed to improve Metabolic Efficiency
· Ultra athletes are already good at fat burning so we don’t need MET
· Increasing fat oxidation equates to body fat loss
· MET doesn’t work for women
· MET puts athletes at risk for Low Energy Availability
We hope the listeners walk away from this episode with a better understanding of what MET is and what it is not. But if you’ve got some head scratching questions, send them along to hello@insidesportsnutrition.comor DM us @isnpodcast on Instagram.
Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com
Bob and Dina huddle with Kelly Newlon, a runner, chef, and the head honcho behind RAD, Real Athlete Diets, based out of Boulder Colorado. Kelly (and sometimes her husband, Morgan) work with a variety of elite and professional athletes, teams, and ultra endurance events around the world in varying capacities to serve delicious food with compassion and an eye towards meeting the unique needs of high performing athletes.
We chat about:
· The origin story for Kelly’s love of running and cooking
· The entrepreneurial evolution of her career in culinary arts, education, and endurance sport
· The pivotal moment of starting RAD Boulder
· Interesting differences between food patterns and preferences of US athletes vs. European athletes
· Kelly’s advice for athletes who are time-strapped
· Some examples of upcoming events in which Kelly plays a key role
Follow Kelly Newlon on Facebook and Instagram @radboulder (the food pics are amazing!) and learn more on the web at radboulder.com.
Can you share a little love with us by leaving a 5-star rating and review on your podcast platform? We’d sure appreciate it as we grow the pod! And connect with us over on Insta at @isnpodcast or on our website at insidesportsnutrition.com.
Learn about us and the coaching and testing services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com
Bob and Dina catch up to discuss Dina’s recent COVID-19 experience and Bob’s recent nutrition experiment while doing the Rim2Rim2Rim at the Grand Canyon.
We chat:
· How the data from Dina’s Oura ring gave her signs she was getting an infection
· The importance of easing back into training after being sick
· Why Bob’s nutrition experiment at the Grand Canyon involved only ONE type of food and fluid source for the entire Rim2Rim2Rim
· Pros, cons and key learnings from eating only one food for 20+ hours while traversing the Grand Canyon
· How Bob’s body handled 4,000+ calories of the same type of food
Link to Bob’s blog about his nutrition experiment: https://bit.ly/BOBTAKE2
Visit https://www.allaroundsnackco.com/ to learn more about Bob’s Gourmet Snack Bites and get some for yourself! ISN Podcast listeners receive 15% off when ordering at the All Around Snack Co. website. Use the code ISNPODCAST22 during check-out.
Send us an email with your sports nutrition question to hello@insidesportsnutrition.comor DM us through our Insta @isnpodcast – we’d love to hear from you and any nutrition experiment YOU are doing.
Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com
Bob and Dina huddle with Dr. Patrick Wilson, the author of “The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress” to discuss the many underappreciated roles of the gut. Whether or not you have experienced gastrointestinal distress during your training and competition, you’ll want to listen in to get new insight as ways you may be helping or hurting your gut.
We also cover:
· Which athletes should “train the gut” and how to do it
· Are there differences between team-based and endurance athletes?
· The nuances of probiotics and cautions around taking them
· Does stool testing help us figure out what’s wrong?
· Recommendations for food types that help the gut microbiome
· Why we need more research on the role of our psychological state
Follow Dr. Wilson on Twitter @SportsRD_PhD
More about our guest:
Patrick Wilson is an associate professor of exercise science and directs the Human Performance Laboratory at Old Dominion University. He earned a PhD in exercise physiology from the University of Minnesota and completed post-doctoral training in sports nutrition at the University of Nebraska–Lincoln. Wilson has authored over 60 scientific articles within the disciplines of exercise science, sports nutrition, and health. Wilson is also a credentialed registered dietitian through the Commission on Dietetic Registration. You can find his book “The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress” on Amazon.
We’d love it if you can leave a review of the pod on your podcast platform! And please connect with us over on Insta at @isnpodcast. If you have a sports nutrition question, shoot it over to hello@insidesportsnutrition.comor DM us on Insta.
Learn about us and the coaching and testing services we offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com
One of the most neglected and confusing aspects of Nutrient Timing is what happens AFTER training. While there isn’t a single formula to give to all athletes, nor do we know everything conclusively based on research findings, there are definitely considerations and nuances to be aware of when planning your post-exercise refueling and rehydration strategies.
In this Inside Scoop episode, Bob and Dina continue their discussion theme of Nutrient Timing from previous episodes by covering the ins and outs of what to eat and drink after your training and practice sessions. You’ll hear why it’s not as simple as drinking chocolate and why “the train to eat” approach has some cautions… and we much prefer the “eat to train” mantra.
We also discuss:
· Water and salt post-workout: how much and what does it look like?
· Does your caffeinated or alcoholic beverage count towards your rehydration? And how does alcohol affect recovery?
· Carbs: When are they the priority? Does it matter the type of carb?
· Protein: Perhaps the “master macro” but there are still some moving pieces
· Fat: Should you include it in your post-workout?
Do you have a case study related to nutrient timing you’d like for us to piece apart in a future episode? Email us at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll review your case study for a future episode.
Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com
In this “Wild Card” episode, Bob and Dina meet in person to conduct a sweat sodium composition test on Rich Soares, a Denver-based coach, triathlete and cyclist, and host of the 303 Endurance Podcast (formerly Mile High Endurance Podcast). This episode is a continuation of sorts from our previous Episode 17 where Bob and Dina interviewed Andy Blow of the Precision Fuel & Hydration company to talk more about the science of sweat, hydration, and electrolyte replenishment. If you’re not familiar with the testing of sweat sodium, you get to listen in on the process and learn why the “Test Don’t Guess” mantra rings true.
As we do the sweat testing on Rich, we discuss:
· Why to do sweat sodium composition testing
· How sweat rate comes into the formula of determining fluid and electrolyte strategies for training and competition
· Rich’s subjective AND objective observations about his sweat
· The surprising results of Rich’s sweat sodium test
· How we go about putting more of the hydration and electrolyte puzzle together
Links:
· Follow us on Instagram at @isnpodcast to see pictures from our testing with Rich
· Check out Rich’s 303 Endurance Podcast: 303endurancepodcast
Interested in sweat sodium testing? Reach out to Dina or Bob to schedule this testing if you are in the Colorado Front Range area. And if you are located elsewhere, we also offer onsite testing and educational clinics for your team or training club.
Send us your sports nutrition questions to hello@insidesportsnutrition.com and we’ll get it on a future Q&A episode. Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.comand Dina at www.nutritionmechanic.com
In this Huddle, Bob and Dina chat all things hydration and sweat with Andy Blow, Sport Scientist and the founder of the Precision Fuel & Hydration company. As athletes, we can’t neglect the role hydration plays in our performance and recovery, no matter what kind of athlete we are or what kind of sports we do. You’ll walk away from this episode with a new appreciation of sweat and hydration, how unique we each are, and why being proactive in learning your body will serve you well in your athletic endeavors.
We chat with Andy about:
· Why is hydration so important (and overlooked)?
· When is “drink to thirst” or “drinking to a plan” an okay approach, if ever?
· What do we know about Masters athletes and hydration?
· The benefits of sweat rate testing - if you’re doing it right
· Surprising findings of team sport athletes such as those who play football and baseball
· The Luke Henderson Ironman case study
· The ins and outs of exercise-associated muscle cramping
· The physiology of sweating
· Sweat composition testing methods
· Some questions from listeners: Can we just salt our foods to get extra sodium? Why do we pee more when it’s cold out? How do I know if I’m taking too much sodium? What’s the impact of our daily sodium intake upon our sweat sodium composition?
· Andy’s Top 3 practical tips for athletes
Quote from Andy:
“There’s no one size fits all answer, so go on a journey to figure out what works for you with your physiology and the situation that you’re in. Don’t look around and copy people. Listen and read and interpret and look at the science, but n of 1 is the phrase there.”
Good reading from the Precision Fuel & Hydration Knowledge Hub:
· Why sodium is crucial to athletes performing their best
· Why athletes suffer from muscle cramp
· Should your hydration strategy change as you get older?
· How to measure your sweat rate
More about our guest:
Andy Blow is a Sports Scientist and the founder of Precision Fuel & Hydration. Andy was formerly an elite-level triathlete who can count top-10 IRONMAN finishes and an Xterra Age-Group World title to his name. It was during his racing career that he discovered how personalizing your own carb, electrolyte and fluid intake can make such a big difference to performance, and this led to him setting up precisionfuelandhydration.com - a company that specializes in helping athletes nail their fueling and hydration strategies for training and competing.
Andy has a BSc (Hons) degree in Sport and Exercise Science from the University of Bath, UK. He currently lives in Christchurch, Dorset, in the UK with wife Lucy and their 2 young children Bobby and Bethany.
Got a sports nutrition question for Bob & Dina? Email us your inquiry at hello@insidesportsnutrition.com and we’ll get it on a future Q&A episode. Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.comand Dina at www.nutritionmechanic.com
In this Huddle, Bob and Dina chat with professional triathlete and Ironman / World Champion, Tim O’Donnell (T.O.). You’ll learn about how Bob and Tim connected early on in Tim’s triathlon career and how he moved from ITU to long course triathlon racing. You’ll also learn how his daily nutrition and training nutrition have evolved the years. Additionally, he shares the details about his “widow maker” heart attack during the 2021 Challenge Miami race and his rehab/recovery since then.
We cover:
· Tim’s transition from ITU to long course triathlon
· A highlight of nutrition adjustments Tim has made and how his wife and multiple Ironman Champion, Mirinda Carfrae, has played a role
· His switch from primarily using simple sugar fueling products to incorporation of UCAN and DeltaG ketone esters in his training and racing
· The story of his “widow maker” heart attack during a race in March 2021 and his cardiac rehab experience in addition to daily nutrition changes he’s made since then
· What’s on Tim’s racing calendar and the new age group coaching project Waterfall Racing
· How family life is going for Tim & Rinny
· A key health habit that Tim practices daily
Find Tim on social at @TOinTRI
Save 10% on the DeltaG ketone esters using the code INSIDESPORTS. Note that Bob and Dina do not benefit financially from any sales on this product.
More about our guest:
Tim O’Donnell is one of the world’s most successful and experienced American long-course triathletes. Tim finished 2nd at the 2019 Ironman World Championships in Kona, HI and recorded the fastest American finish ever (7:59:40) at the legendary race. As a professional, he has earned 50+ podium finishes including over 22 wins at major events throughout the world. Along with the ITU Long Distance World Champion (2009) title, his other wins include nine Ironman 70.3 victories, two IRONMAN wins, and six Armed Forces National Championships. At the IRONMAN World Championship in Kona, Hawaii, Tim O’Donnell has finished 2nd (2019), 3rd (2015), 4th (2018), 5th (2013), 6th (2016), 8th (2012) and earned the top American spot 4 times.
Got a sports nutrition question for the Sport Dietitians? Email us your inquiry at hello@insidesportsnutrition.com and we’ll get it on a future Q&A episode. Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.comand Dina at www.nutritionmechanic.com
In this Inside Scoop episode, Bob and Dina continue their discussion of Nutrient Timing from Episodes 12 and 14 by focusing on the “During” window for The Fab Five (fluids, electrolytes, carbohydrates, protein and fat). You’ll walk away from this episode with a new appreciation for why there is no single fueling strategy that works for all athletes and the many considerations to examine for fine-tuning and optimizing what you eat and drink during training. If it’s overwhelming to you, seek guidance from a Certified Sports Dietitian to help work through the nitty gritty.
Discussion topics include:
· How type of sport and duration and intensity affect fluid and fueling choices
· Is thirst the best signal for when to drink?
· How to better figure out how much to drink during training and why hydration is important
· Nuances around hourly carbohydrate intake ranges and types of carbohydrate to consume
· How protein and fat may or may not fit into a fueling plan
Got a sports nutrition question for us? Email your inquiry at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll get your question addressed on a future Q&A episode.
Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com
In this Inside Scoop episode, Bob and Dina continue their discussion of Nutrient Timing from Episode 12 by focusing on the “Before” window for The Fab Five (fluids, electrolytes, carbohydrates, protein and fat). We discuss the many factors you need to consider in order to better prepare for your training, workouts and practices.
We cover:
· The time frame in which to fuel before your training
· Amount of food to consume
· Tips for the higher hormone phase of the menstrual cycle
· How much fluid to drink and whether to incorporate electrolytes
· To carb or not and whether protein and fat need to be a piece of the pre-workout plan
· The “avenue of consumption”: does the form of the food matter?
Got a sports nutrition question for us? Email your inquiry at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll get your question addressed on a future Q&A episode.
Learn about Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com
In this Huddle, Bob and Dina chat with Dr. Stacy Sims to discuss sex differences as it relates to nutrition, health, training and aging. We also dive into nuances of the perimenopausal and postmenopausal athlete and how hormonal shifts warrant adjustments in our fueling around training and recovery, and a rework of the training programming paradigm. You’ll walk away from this episode with a newfound appreciation for the phrase “Women are not small men” and so much more!
We cover:
· Some early stories of Dr. Sims’ pioneering work and bringing to light the needs of female athletes
· A highlight of sex differences from birth through puberty to postmenopause
· Issues with research and generalizing findings to women
· How estrogen and progesterone fluctuations in perimenopause affect women athletes
· The differences between oral contraceptives and IUDs as it relates to nutrition and training programming
· What female athletes in perimenopause need to know about long slow distance, resistance and plyometric training
· The use of adaptogens to promote sleep quality
· Issues with the Ketogenic Diet for women athletes
· Dr. Sims’ Top 3 recommendations for peri/postmeno athletes
“The one positive about the pandemic and COVID is that it’s made the entire medical community sit up and say, wait a second, there are sex differences in drug and disease uptake because women are fairing better. They’re faring better with the vaccine, they’re faring better with getting out of the hospital, with surviving COVID.” –Dr. Stacy Sims
Order the new book to be released in May 2022 by Dr. Sims and Selene Yeager, “Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals through Menopause” on Amazon.
Find Dr. Sims at www.drstacysims.com and on Insta @drstacysims
More about our guest:
Stacy T. Sims, Ph.D., is an applied researcher, innovator, author, and entrepreneur in
human performance, specifically sex differences in training, nutrition, and environmental
conditions. Currently she is the Director of the Female Athlete Performance and Health
research program at Auckland's University of Technology where she continues to push
the dogma for research on female athletes across the lifespan and is a regularly featured
speaker at professional and academic conferences, including those hosted by the IOC,
the USOC, and High-Performance Sport NZ.
In this Inside Scoop episode, Bob and Dina present an overview of the game changing aspect of sports nutrition: Nutrient Timing. Are you thinking about your fueling and fluids in and around your training and practices? While there are a lot of “It depends” when it comes to sports nutrition planning, we’re sure you’ll come away with a new appreciation for how to better dig into this critical piece for developing your best athletic self.
We cover:
· What is nutrient timing and why should you care about it?
· For what sports and athletes does nutrient timing apply?
· Main considerations for the before, during, and after as it pertains to the “Fab Five” of nutrient timing.
Got a sports nutrition question for us? Email your inquiry at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll get your question addressed on a future Q&A episode.
Learn about Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com
In this Q&A, Bob and Dina answer questions from you awesome listeners.
Questions we address:
· Should we look at calories per day or macronutrient breakdown to plan for an athlete’s stage race?
· How easy is it to get biomarker testing? How often should it be done and what do you ask for?
· What information can you share about nutrition and perimenopause for someone who is age 50, has moved across the country, working through an injury, and has gained weight?
Got a sports nutrition question for us? Email your inquiry at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll get your question addressed on a future Q&A episode.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
In this Huddle, Bob and Dina chat with Roxanne Vogel who is an exercise physiologist, mountaineer, ultra athlete, and oversees the GU Energy Performance Lab. Roxanne is the first person to summit Mount Everest in 14 days, door-to-door from San Francisco to the top of Everest and back home. Hear more about her background, her accomplishment of climbing all of the Seven Summits, and her novel approaches to preparing for this monumental Everest summit and history making achievement.
We cover:
· Roxanne’s athletic background and how her interest in mountaineering was born
· The achievement of the Seven Summits
· How she physically trained for Everest
· The benefits she experienced with using some of the principles of Metabolic Efficiency Training in her Everest pursuit
· What a typical food day looked like and supplements she used in her training
· Her food intake on the 16-hour Everest summit day (you’ll be surprised to hear this!)
“Find something that really lights a fire in your heart. You gotta find something that you’re passionate about.” -- Roxanne
Find Roxanne on Insta: @RoxyMtnGirl
More about Roxanne Vogel:
Roxanne Vogel, PhD(c), CSCS*D, ACSM-EP CISSN, is the Nutrition and Performance Research Manager at GU Energy Labs where she oversees the Performance Lab and works with elite athletes to optimize nutrition for performance, health, and longevity. She is a PhD candidate in Exercise Physiology at Southern Cross University, Australia, where her research focuses on nutrition interventions to support human performance in environmental extremes, including heat, cold, and hypoxia. A mountaineer and ultra-endurance athlete, in 2019 she became the first person in history to summit Mt. Everest door to door in two weeks, and in 2020 completed the “Seven Summits” by successfully climbing the highest peak on each continent. She has spent the past decade researching nutrition and its impact on body composition, performance, and cognitive function. Roxanne currently resides in the mountain town of Mammoth Lakes, CA.
Roxanne extends her gratitude to her support team at Uphill Athlete and GU Energy.
Got a sports nutrition question for the Sport Dietitians? Email us your inquiry at hello@insidesportsnutrition.com and we’ll get it on a future Q&A episode. Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.comand Dina at www.nutritionmechanic.com
In this Inside Scoop episode, Bob and Dina continue their discussion of nutrition periodization by covering one of the core elements, Metabolic Efficiency TrainingTM(MET). Even if you’ve heard of this concept before, you’ll want to tune in to make sure you get the information from the creator of the concept (Bob). HINT: MET isn’t a hack, a low carb diet, or a trendy quick fix fad.
We cover:
· The origin story of MET and its evolution
· Is gastrointestinal distress par for the course for endurance athletes?
· The crossover concept and how the body’s fat and carb burning ability is influenced by exercise
· The progression of the crossover concept as nutrition strategies enter the picture
· Is MET about the avoidance of carbs and simply a high fat approach?
· The differences in the body’s energy storage between carbs and fat
· Who is MET best for and a highlight of some of its benefits
· The nutrition “practice” at the root of MET and an overview of a couple of the successful nutrition strategies of MET implementation
· Testing your Metabolic Efficiency and the 3 categories of efficiency
You can find the 2nd edition of the book “Metabolic Efficiency Training: Teaching the Body to Burn Fat” at https://www.enrgperformance.com/online-store and more information about the concept and certified practitioners at www.metabolicefficiency.org
Got a sports nutrition question for the Sport Dietitians? Email us your inquiry at hello@insidesportsnutrition.comand we’ll get it on a future Q&A episode.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
You can train and compete until your heart is content, but without properly periodizing your nutrition throughout the year, are you reaching your full potential?
In this Inside Scoop episode, Dina and Bob cover:
· The history of nutrition periodization and why it was born
· What really is nutrition periodization?
· The importance of understanding your physical training program and how this influences your nutrition framework and planning
· Why “popping the hood” fits into the story
· Some nutrition tips for the base training cycle
“Eat to train, don’t train to eat.” -Bob
You can find the 2nd edition of Nutrition Periodization at https://www.enrgperformance.com/online-store.
Got a sports nutrition question for the Sport Dietitians? Email us your inquiry at hello@insidesportsnutrition.comand we’ll get it on a future Q&A episode.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.comand Dina at www.nutritionmechanic.com
In this Huddle, Bob and Dina chat with Amanda Archibald, Registered Dietitian and founder of the Genomic Kitchen, to talk about the game changing science of nutrigenomics and culinary genomics. The way in which we choose and prepare our foods can better support our health at a gene and cellular level. Learning more about your genes and gene variants and how to “feed them” is the ultimate in personalized nutrition and aligns well with Bob and Dina’s “Test, Don’t Guess” philosophy.
We cover:
· Nuances and differences between genetics, genomics, epigenetics, nutrigenetics, and nutrigenomics
· What are “SNPs” and how do nutrient bioactives play a role in “talking to” them?
· A new way to look at ROI, your “Return on Ingestion” when choosing foods
· Unique characteristics of cruciferous vegetables as an example of the nutrigenomic power of foods. “Cruciferous vegetables are your diamonds.” (--Amanda Archibald)
· Why herbs and spices need to be included in meals and a trick for how to get your daily dose
· The scoop on the dried greens powder products
· Guidance around nutrigenetic testing
Interested in learning more? Register for the GENE-IUS cooking course that starts on January 25, 2022. Info at https://www.genomickitchen.com/gene-ius
Find Amanda at https://www.genomickitchen.com/and on Facebook/Instagram @genomickitchen
More about Amanda Archibald:
Amanda Archibald, RD, founder of The Genomic Kitchen, is widely recognized for her trailblazing work as a clinician, educator, consultant, speaker, and mentor in the cutting-edge world of genomic medicine. She masterfully connects the dots between genes, food, lifestyle, and health restoration. In addition to working with a global clientele in private practice, Amanda also trains the next generation of healthcare providers in the art and science of using genomics as a foundational tool in medical and clinical practice.
Amanda’s pioneering work has been featured at clinical, health and industry conferences in the USA, Europe, South Africa, Australia and New Zealand. Her work in Culinary Genomics has been successfully integrated, for the first time in the world, on to an in-patient menu at the Sharp Healthcare system in San Diego, California. She has just finished working on an international collaborative polygenic test project focused at public health and corporate wellness audiences that is in its pilot phase. The first of its type in the world.
Amanda is the author of The Genomic Kitchen, Your Guide to Understanding and Using the Food-Gene Connection for a Lifetime of Health.
Got a sports nutrition question for the Sport Dietitians? Email us your inquiry at hello@insidesportsnutrition.comand we’ll get it on a future Q&A episode.
Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com
Bob and Dina will be doing ‘deep dives’ on a variety of dietary and sport supplements in future podcasts. But before they do, it’s important to set the stage to make sure you’re in the know about some of the gotchas and cautions around supplementation. In this Inside Scoop episode, we cover:
· The “Need to Know” fundamentals about supplements
· Learn why you won’t hear us telling you which supplements to take
· Are dietary supplements really “extra insurance” to cover your nutrient needs?
· The 3 main categories of supplements that we use
· Reasons to care about 3rd party independent testing even if you’re not an Olympic athlete and you’re not being drug-tested
· How periodization and blood biomarker testing tie to supplement dosing
Got a sports nutrition question for the Sport Dietitians? Email us your inquiry at hello@insidesportsnutrition.comand we’ll get it on a future Q&A episode.
Learn about our services: Find Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com
In this Story Time episode, we cover:
· The emergence of wearables and technology for tracking. Do we really know how to use the data though?
· Blood biomarker testing and the need to be careful with how you are interpreting the data.
· Genetic and nutrigenomic testing and taking personalized nutrition to the next level.
· Cautions around making a dramatic switch to keto or vegan patterns without doing proper preparation with a nutrition professional.
· Moving from “lean and thin” to “strong and powerful” and misconceptions around what body composition means for health and performance.
· The growth of nutrition recommendations that are specific to the female athlete
· Increasing attention to supporting the aging athlete
· Does MCT supplementation help brain health and cognition?
Got a sports nutrition question for the Sport Dietitians? Email us your inquiry at hello@insidesportsnutrition.comand we’ll get it on a future Q&A episode.
Find Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com
In this Inside Scoop episode, we cover:
· Differences between the Off, Transition, and Out seasons from a training programming perspective
· Psychological impact during the off season
· Nutrition considerations for the off and transition seasons
· How shifts in your time can be used towards your nutrition and eating
· How a nutrition & feeling log, combined with your training log, can be invaluable learning
· Why Bob says “Give me a break!”
Quotes:
· “You have to lose fitness to gain fitness. You have to let the body relax to gain more fitness.” –Bob
· “We don’t live like robots, so learning how to shift our nutrition is an ongoing effort, but we can master it and fine-tune as we go along.” -Dina
Find Bob Seebohar at eNRG Performance and Dina Griffin at Nutrition Mechanic.
Got a question for the Sport Dietitians? Email us at hello@insidesportsnutrition.com
In this Huddle, Bob Seebohar and Dina Griffin meet with Dr. Allen Lim of Skratch Labs to talk about the unique carbohydrate “highly branched cyclic dextrin.” Put on your learning hats and hear how this product is different than most others on the market. Plus, Dr. Lim is a great story teller and uses understandable analogies to explain science in creative ways.
We cover:
· The impetus for creating the Skratch Superfuel product and what world-class athlete Gwen Jorgensen had to do with it
· What Lego blocks have to do with gastrointestinal distress
· Why some athletes really can’t do solid food for performance fueling
· Considerations for meeting hydration needs if you are also drinking your calories from Skratch Superfuel
· The type of athlete Superfuel is best suited for
· Dental hygiene and what some ingredients in sports nutrition products do to your teeth
· Dr. Lim’s go to breakfast and what he enjoys eating on the bike
More about Dr. Allen Lim:
Allen received his PhD from the Applied Exercise Science Lab at CU Boulder, where he focused on the development of portable power meters to quantify the demands of professional cycling. After graduating, he worked on the Pro Cycling Tour as a sport scientist, then founded Skratch Labs – a sports nutrition company based in Boulder, CO. Allen is also the co-author of the Feed Zone cookbook series with Chef Biju Thomas. In his spare time, he continues to consult athletes that range the gamut from the LUX Junior Cycling Team to Olympic Gold Medalist Gwen Jorgensen.
Follow Skratch Labs on Instagram @skratchlabs and at www.skratchlabs.com
Find Bob Seebohar at eNRG Performance and Dina Griffin at Nutrition Mechanic
In this Inside Scoop episode, we discuss some of the pros and cons about common holiday eating advice that surface this time of the year.
We cover:
· What is “eating mindfully”?
· Bob and Dina’s favorite donut
· Are there good and bad foods to eat or avoid?
· How some holiday challenges are actually harmful
· The relationship of stress and eating choices
· Noticing how foods and eating behaviors make us feel
· Should we let loose in December and start anew on January 1?
“Today’s the only day you can influence.” --Bob
“The day on the calendar does not bring success. It’s all the work we have to do in advance or as part of the continuum.” --Dina
Find Bob Seebohar at eNRG Performance and Dina Griffin at Nutrition Mechanic
In the inaugural episode, Bob Seebohar and Dina Griffin share some of their origin stories for what got them interested in sports nutrition and how this led to launching their careers as Registered Sport Dietitians. Hints: Bob puked a cookie in an Ironman and Dina got a respectable Gut Bomb during a marathon.
We cover:
· Bob’s upbringing in team sports and how he signed up for his 1st triathlon without knowing what it was
· Bob’s frustration with bonking and gastrointestinal distress that propelled his niche in sports nutrition, and the creation of the Nutrition Periodization and Metabolic Efficiency Training concepts
· Dina’s story of changing careers from software consulting to becoming an “adult onset athlete” and eventually getting into the field of nutrition
· Dina’s gut bomb experience as a result of following the classic sports nutrition recommendations during her attempt at qualifying for the Boston Marathon and how this led to connecting with Bob
Find Bob Seebohar at eNRG Performance and Dina Griffin at Nutrition Mechanic
So you think you know a lot about sports nutrition? Think again.
Inside Sports Nutrition is for all ages, genders and abilities of athletes, from the recreational to the Olympic level, who want to learn real life nutrition implementation strategies to improve health and athletic performance. If you’re a coach, nutritionist/dietitian, or parent/guardian of a youth athlete, you’ll also find plenty of nutrition nuggets here to better support your athletes.
Hosts Bob Seebohar and Dina Griffin, renown Registered Sport Dietitians and Board Certified Specialists in Sports Dietetics, will entertain you weekly with stories, interviews with athletes and science geeks, provide updates regarding the latest and greatest in the field of sports nutrition, and answer your questions about sports nutrition. Each week will feature a different topic so be ready for action packed nutrition insights from Bob and Dina.