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...

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...

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...

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 ...

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...

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...

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...

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. -- Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition This episode is...

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!).   -- 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...

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...

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...

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...

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...

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...

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 ...

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.  -- 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...

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...

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....

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.  -- 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...

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...

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...

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...

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...

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...