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...

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...

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,...

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...

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...

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...