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: 

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: 

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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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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:    

Links:

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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:

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.

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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. 

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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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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:

Links:

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.

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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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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. 

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. 

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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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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:

Links:

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.”

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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 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:

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.

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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 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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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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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:

Links:

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.  

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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 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:

Links:

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.

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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 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:

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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:

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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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:

Links:

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!

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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 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:    

Links to some research papers:

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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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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:

Links:

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.

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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 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:

Links:

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

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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.

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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Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

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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:

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:

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.

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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:

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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:

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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. 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:

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:

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.

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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.

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. 

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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:

Links:

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Connect with us onIGorFB! 

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:

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:

Research studies:

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.

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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.

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:

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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: 

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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:

Quotes:
“You have to be the CEO of your own health.”

Links:

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.

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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.

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: 

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:

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:

Quote from Selene about nutrition: “It can be pretty simple and it doesn’t have to be perfect.”

Links:

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. 

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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.

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).

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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.

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 McMahon, Chief Strategy Officer for the deltaG company to learn about updates in the science and real life use of exogenous ketones.

We also discuss:

Links:

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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.

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:

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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. 

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:

Links:

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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. 

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:

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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. 

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:

Links:

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.

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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. 

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: 

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:

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:

“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. 

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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! 

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:

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!

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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! 

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:

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:

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:

Learn more about Rose at www.rosewetzel.com and follow her on Instagram @runningrosie

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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! 

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:

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:

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:

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:

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:

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:

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:

Links:

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:

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:

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:

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:

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:

“It’s not about taking creatine TODAY, it’s about taking creatine consistently.”

Research papers we discussed:

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:

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:

Links:

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:

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:

“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:

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:

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:

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:

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:

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:

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:

Links:

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:

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 adonationso 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:

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:

Links:

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:

Links:

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:

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:

Other Links:

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:

Other Links:

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:

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:

· 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:

“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:

· Other markers to consider are:

· 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