Inside Sports Nutrition

Hydrogel Fueling Technology with Maurten - Ep. #126

We sit down with Tobias Christensen, Head of Performance Nutrition at Maurten, to learn more about the innovation behind hydrogel technology in the context of sports nutrition. We also discuss:

The quick rise of the Maurten company in the sports nutrition industry to solve gastrointestinal distress, one of the most common problems amongst endurance athletes
Tobias’s background and job duties at Maurten
Why GI distress is common among athletes
Aspects and ingredients of hydrogel technology and how it may reduce GI distress
A walk-through of the Maurten product line, including the new sodium bicarbonate delivery system

More about our guest:

Tobias Christensen has been the head of nutrition at the Swedish sports nutrition company Maurten since 2017. With a background in elite sport and academic background in clinical nutrition and sports science, Tobias works with top endurance athletes.

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.

Past, Present & Future of Ultramarathon Aid Stations - Ep. #125

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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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.

Innovative Fueling with S-Fuels - Ep. #124

Do you know what “Right Fuel, Right Time” means when it comes to using sports nutrition products and your body’s fuel sources? If not, you definitely need to tune into this episode! We meet with Leighton Phillips, founder of S-Fuels, to talk about the S-Fuels products, ingredients, and non-traditional ways to think about fueling athletes.

Topics discussed include:

The origin story behind S-Fuels
The first generation products of S-Fuels and the new second generation line of products
Unique ingredients in their products and what makes them different from the majority on the sports nutrition market
A walk-through of the S-Fuels products and use case considerations
Paradigm shifts in how we can approach endurance fueling

Links:

S-Fuels

More about our guest:

Leighton grew up with a father in medical science and track and field passion, which sparked his similar interests. Leighton competed in state-level swimming, cross-country, and triathlon throughout his school years. Leighton's completed his undergrad in Naturopathic Medicine in Brisbane Australia and followed this with several years of clinical practice. A passionate endurance athlete, Leighton has completed 3 UTMB 100mile, and ultras in Chamonix, France, the 250km RacingThePlanet ultra in 2007, a dozen other ultras, and his 1st half-ironman finish in 4hrs 34, at age 50. During this time, Leighton observed growing research, and athlete-community performance, plus gut and metabolic health issues associated with the high-carbohyrate centric approach to endurance training and racing. This background triggered Leighton to found SFuels in 2017. Leighton, his wife Nicole, and sons Ryan and Denver live in Raleigh North Carolina.

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.

Nutrient Timing for Marathon - Ep. #123

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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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.

Updates on Female Athlete Nutrition with Dr. Stacy Sims - Ep. #122

Dr. Stacy Sims, researcher, scientist, and exercise physiologist, returns to the show to provide updates on various topics related to female athlete nutrition.

Topics discussed include:

The need for cultural and social research on perceptions about the menstrual cycle and menstrual bleeding
Important nuances around menstrual cycle training
Updates in supplement research for women
Perspectives on nutrition for transgendered athletes
Insights on young female athletes
Oral contraceptive use in youth and collegiate female athletes
Protein and amino acid needs for female athletes
Wearable devices and use of data for women

Links:

Voice in Sport
Dr. Kathryn Ackerman
Dr. Stacy Sims website
2nd edition of ROAR book
Next Level book

Quotes from Dr. Sims:

“The best advice we have about menstrual cycle training is you need to track your own cycle and find your own pattern.”

“It is disempowering women when we have these voices coming out saying there is no effect of the menstrual cycle based on a very small criteria of systematic reviews.”

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.

Functional Nutrition and Basketball with Kylene Bogden - Ep. #121

Kylene Bogden, Performance dietitian for the Cleveland Cavaliers and Co-Founder of FWDfuel Sports Nutrition, joins us to talk about how functional nutrition helps individuals progress in their health goals. She also shares insights related to nutrition for basketball players and how she helps them to improve health to better support their performance goals.

We also discuss:

What is functional nutrition and who might need it
Her recommendations for how to choose a functional medicine practitioner
Unique aspects and challenges of nutrition for basketball players from youth to collegiate level to professional players
Diagnostic testing
Use of supplementation
Hydration strategies

Quotes from Kylene:

“It’s never too early or too late to change your nutrition game.”

“You can’t reach ooptimal performance without achieving optimal health.”

More about our guest:

Kylene Bogden is the performance dietitian for the Cleveland Cavaliers and Co-Founder of FWDfuel Sports Nutrition, a functional sports nutrition practice and blog (fwdfuel.com). Kylene specializes in a whole-food approach, where she uses individualized nutrition protocols to reverse chronic illness and improve athletic performance.

Kylene previously studied directly under Dr. Mark Hyman at the Cleveland Clinic Center for Functional Medicine where she learned to address food sensitivities, gut health and nutrient deficiencies in order to maximize one's health potential.

Kylene has been quoted as an expert source in publications such as U.S. News and World Report, ESPN, Time, Prevention, The Huffington Post, CBS.com and Women’s Health Magazine.

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.

Nutrition in the Arctic - Ep. #120

Bob and Dina chat about Bob’s recent multiday “multisport” adventure in Finland. Hear about how he navigated the cold weather, gear, sleep, nutrition, hydration and more. If you’re headed to a very cold weather destination for some outdoor adventure, you’ll learn some tips that will help you better prepare!

Link to Arctic Escapades that Bob referred to during the episode.

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.

Nutrition around Dina’s ACL surgery - Ep. #119

Bob and Dina chat about Dina’s recent skiing accident, what she did nutritionally to prepare for knee surgery, and what she did after surgery to begin the healing process. Tune into this episode to learn tips that may help you if get into a similar situation (but we hope you won’t!).

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.

Eating Disorders in Youth with Jane Reagan- Ep. #118

Jane Reagan, Registered Dietitian and Certified Eating Disorder Specialist, joins us to talk about eating disorders in youth. She shares misconceptions about eating disorders and provides insightful tips for parents and coaches of young athletes who may suspect an eating disorder or disordered eating.

We also discuss:

Jane’s educational and career background
Contributors to eating disorders
The ways parents may unintentionally teach disordered eating
An overview of the types of eating disorders
Tips for coaches of young athletes
Her 8-week program for parents
Her perspectives on eating disorder recovery

Links:

Jane Reagan’s private practice
Jane’s Eating Disorder Recovery Roadmap for Parents Program
National Eating Disorders Association (NEDA)

Quotes from Jane:

“The more perfectionistic and extreme you get, the worse your relationship with food will be.”

“Living with an eating disorder robs you of your vitality and your life, and happiness in your life.”

More about our guest:

Jane is a Registered Dietitian Nutritionist (RDN) and Certified Eating Disorders Specialist (CEDS) with a master’s in counseling degree. Jane passionately believes in the transformative power of food, and that understanding food choices, food quality and one’s relationship with food can lead to greater awareness and improved health. She regularly helps individuals navigate inaccurate nutrition information and understand, from a non-diet approach, the impact of their food choices on their mental, emotional, and physical health with a “food first” philosophy that is complemented with evidence-based practices that prioritize optimal nutrition.

Jane's nutrition expertise covers eating disorders, digestive health, food allergies/sensitivities, blood sugar management, metabolic health and much more, with a focus on optimal nutrition. Jane particularly excels in helping children and parents overcome eating disorders/disordered eating. Recognizing the crucial role parents play, she created the online program The Eating Disorder Recovery Roadmap for Parents to help empower parents with the knowledge and tools to actively contribute to their child’s healing and recovery.

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.

Carb & Fat Burning with Dan Plews - Ep. #117

We sit down with Dr. Dan Plews, who is a scientist, researcher, athlete, and coach, to hear some of his perspectives on carbohydrate fueling recommendations for endurance athletes. We also discuss benefits of fat oxidation and hear some of his surprising triathlon nutrition and racing details.

We also discuss:

Dan’s athletic and academic background along with an overview of his triathlon racing timeline
His nutrition evolution from youth to current times
His thoughts on nutritional ketosis
Are carbs really a superfuel?
The use of CGM
How he approaches fueling with some of his high performing professional athletes
The S-fuels products he uses for triathlon training

Links:

ResearchGate link to Dr. Plews’ research
S-fuels
GSSI paper, “Carbohydrate Supplementation during Exercise”
Dr. Jeff Rothschild’s paper published in Sports Med investigating factors that affect substrate oxidation during exercise
EndureIQ

More about our guest:

Dan Plews is an Applied Sports Scientist, Researcher and coach. As a Sports Scientist (specialising in the area of Physiology) Dan has worked closely with athletes who have won more than 25 world and Olympic titles in the sports of rowing, kayak and triathlon. As a researcher, Dan completed his PhD in the area of applied heart rate variability (HRV). This work focused on implementing and validating methods regarding the application of HRV to track training adaptation in elite athletes. Since then, Dan has gone onto having more than 50 peer-reviewed publications in the area of applied sports science and exercise physiology. Dan was the Head of Physical Performance at Emirates Team New Zealand during the 2021 America’s Cup winning campaign, and also leads Performance Physiology for Women’s Canoe Racing New Zealand. He also is the Founder of his own Company Endure IQ, and a Co-founder at TRIQ. Dan is seriously passionate about endurance sport, particularly Ironman triathlon, where he has coached 3 athletes under the 8-hour barrier. He lives and breathes it and is a competitive Ironman athlete himself. In 2018 he broke the amateur course record at the Ironman Word Championships in Hawaii, Kona in a time of 8 hour and 24 minuets. Winning the overall amateur division by more than 10 minutes and placing 22nd overall. Dan thrives on continuous learning and being on the cutting edge of applied sports science. He often throws himself into the depths of new science, measurements and self-quantification to find out first-hand the effects that they have on training adaptation.

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.

Is more protein better after exercise? - Ep. #116

Do you waste your protein if you consume more than 25 grams post-exercise? Is more protein better for muscle building? In this episode, Bob and Dina discuss a recently published research paper that tests what happens when 100 grams of milk protein is consumed after a resistance training session. You’ll learn about the study and how it sheds light on answering some questions about protein consumption post-exercise, but also opens the door for many more questions!

Link:

The research paper we discuss by Trommelen et al

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to see if it helps with your cognition and focus? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

Bob and Dina would love to connect with you on social. 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.

Increase Energy in the Winter - Ep. #115

In this Ask Us Anything #12 episode, we discuss a listener request to share information about training in the dark days of winter and low energy levels. If you are living in an area with many hours of darkness or feel you are affected by the change in seasons, tune in to this episode to hear tips for how to approach food choices and other considerations that may help energy, mojo, and mood.

Links:

Resources for Seasonal Affective Disorder include https://www.samhsa.gov/mental-health/seasonal-affective-disorder and https://adaa.org/understanding-anxiety/depression/SAD

Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode.

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to see if it helps with your cognition and focus? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

Bob and Dina would love to connect on social too. Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.

Winter Hydration with Colette Vartanian of Skratch Labs - Ep. #114

Do you fall off with your hydration when it’s cold out or in the winter months? Is it your gear or your hydration system that needs improved? Can you get away with drinking less? We answer this and more in our discussion with returning guest Colette Vartanian from Skratch Labs.

We also discuss:

Understanding the demands of your sport as it relates to your hydration needs
Why we may feel like peeing extra when we’re in cold weather
Considerations for hydration bottles
The mpemba effect
Prehydration vs. hyperhydration
Updates on Skratch Labs products

Links:

Hyperhydration review paper from 2023 https://pubmed.ncbi.nlm.nih.gov/37490269
Our previous Episode 80 with Colette

More about our guest:

Colette Vartanian is Skratch Labs’ Athlete Care Manager and in-house Performance Dietitian. Attending USC and Oklahoma for her degrees, she had the opportunity to work with the Seattle Seahawks, USA Paralympic Women’s Sitting Volleyball, USA Women's National Soccer Team as well as USC and OU Athletics. After attaining her credential, she completed a post-grad fellowship at St. Vincent Sports Performance in Carmel, IN, and serviced athletes of all ages and levels of competition in a variety of sports including many endurance athletes. Now at Skratch Labs, Colette provides personalized care to our customers and athletes who need guidance on nutrition, providing personalized care to solve nutrition bottlenecks including providing sweat testing to help personalize hydration.

Connect with Colette @colenutrition and @skratchlabs on all platforms!

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.

Sports Nutrition Product History - Ep. #113

From Gatorate to Maurten, we’re diving into a brief history of carbohydrates and their ratios in sports nutrition products to help you understand the science as well as where the technology is headed and why.

We discuss:

The evolution of carbohydrate recommendations and a summary of key sports nutrition products that paved the way
The ratios of glucose to fructose, their absorption rates in the small intestine and why you should care
How training the gut fits into the picture
Changes in sports nutrition product packaging and labeling

Links to some research papers:

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.

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

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.

Simplify Your Meal Planning - Ep. #112

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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Connect with us on IG or FB !

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.

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

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.

Lower Carb Diets with Mikki Williden - Ep. #111

Mikki Williden, PhD, Registered Nutritionist and host of the “Mikkipedia” podcast out of New Zealand returns to the podcast to discuss low carb and moderate-low carb diets in the context of fat loss, aging, gender differences, intermittent fasting, and athletic training.

We cover:

Definitions of LCHF and MLCHF
The ways in which context matters for determining individualized carbohydrate intake ranges
Steps to take before pursuing a moderate to low carb intake pattern
How intermittent fasting fits into the picture of lower carb diets
Considerations of low carb for aging
How LCHF can work counter to fat loss goals
Supplements
How to approach training sessions
Testing that comes in handy when adopting MLCHF
What Mikki’s current nutrition looks like

Links:

Mikki’s podcast Mikkipedia and she co-hosts at Fitter Radio Triathlon
Find Mikki at https://www.mikkiwilliden.com/about and on Instagram @mikkiwilliden
Products that Mikki mentioned: NuZest and LMNT and deltaG ketones
Our previous episode 87 with Mikki

More about our guest:

Mikki Williden graduated with a Bachelor of Science in Human Nutrition, and a Bachelor of Physical Education from the University of Otago, Dunedin, New Zealand. She attained her Masters in Science (Human Nutrition) with First Class Honours in 2003, focusing on the development of a childhood obesity prevention programme.

As a registered nutritionist, she has been privately consulting with clients since 2006 and has worked with a vast number of people with different health and performance goals. In 2011, she obtained her PhD after completing her doctoral thesis in health and productivity in the New Zealand workforce.

Mikki hosts a weekly podcast, Mikkipedia, which dives deep into the topics of nutrition, longevity, fitness, and health, and she is a co-host of a weekly endurance sports podcast called Fitter Radio. She is the creator of Mondays Matter, a successful fat loss group programme that utilises evidence-based techniques to support body composition goals and has helped thousands of people. She is passionate about helping to translate science into practice to help people meet their health goals.

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.

High protein diets with Dr. Jose Antonio - Ep. #110

We sit down with Dr. Jose Antonio, the cofounder of the International Society of Sports Nutrition, researcher, and professor to talk about various aspects of dietary protein intake.

Our discussion includes:

The origin story of the International Society for Sports Nutrition (ISSN) and its mission
Some of his research findings in trained athletes who followed various high protein diets
The role of protein in body composition change and in the aging process

Links:

Some of Dr. Antonio’s research studies in protein include:

The International Society of Sports Nutrition

More about our guest:

Dr. Antonio is Chief Executive Officer and Co-founder of the International Society of Sports Nutrition, an academic nonprofit dedicated to the science and application of sports nutrition and supplementation. In addition, he is the Co-founder and Vice President of the Society for Neurosports, an academic nonprofit with a focus on sports neuroscience. Dr. Antonio earned his PhD and completed a post-doctoral research fellowship at the University of Texas Southwestern Medical Center in Dallas. He has published over 100 peer-reviewed papers as well as 15 books. His current areas of research include: dietary supplements (e.g., creatine, protein, etc.), sports neuroscience and human performance. He is currently a Professor at the Nova Southeastern University in Davie, Florida and serves on the Advisory Board of Forbes Health. Check out his podcast, the Sports Science Dudes, with his co-host Tony Ricci EdD. The Sports Science Dudes can be found on YouTube and Spotify. Twitter @JoseAntonioPhD

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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.

Weight loss perspectives - Ep. #109

With the new year around the corner, diet messages and weight loss programs hit the scene hot. In this episode, Bob and Dina share some of their perspectives and insights about weight loss to help give you other thinking points as you filter through the various diet trend messaging.

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.

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.

Nutrition for BJJ with Shannon O’Grady - Ep. #108

We sit down with Dr. Shannon O’Grady to get the 101 on Brazilian Jiu-Jitsu. Shannon, who is a competitive BJJ hobbyist and has her brown belt, shares foundational knowledge about the sport, weight cutting strategies, training and nutrient timing tips, and lots of great insight from her personal experience in participating in the sport for several years.

We also discuss:

What BJJ is and how scoring systems work, how it differs from wrestling
How you train for jiu-jitsu
Differences between gi vs. no gi jiu-jitsu
What to look for if you’re interested in trying out the sport
Preparing for competition, weight cutting strategies

Quote:

You either win or you learn. There’s no losing. The fact that you are getting out there and trying is a pretty amazing feat. –Dr. Shannon O’Grady

Links:

International Brazilian Jiu-Jitsu Federation
Making Weight book by Danny Lennon and Jordan Sullivan
Use the coupon code ISNPODCAST to save 15% on Gnarly Sports Nutrition products

More about our guest:

Shannon O'Grady has her Ph.D. in nutritional physiology from the University of Utah and is Chief Product Officer at Gnarly Nutrition, a Salt Lake-based sports supplement company whose focus is to create science-backed and effective supplements for active individuals. Her research in nutritional physiology and her own obsession with sports nutrition has made her a strong spokesperson in the space of nutrition for athletes of all disciplines. A mother of two and competitive athlete herself, Shannon is continuously looking at the crossroads between training and nutrition for insights on improving performance, reducing injury and increasing longevity.

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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.

The CARBolution in Professional Cycling - Ep. #107

In this episode, we discuss a recent article that was published online in VeloNews regarding professional cycling and how the riders are “crushing 100-120 grams of carbohydrate per hour”, upwards of 140 grams per hour. We’re not bashing carbs in this episode, but we are providing some important context as to how we approach these carb intake ranges for athletes in addition to highlighting the newer food science technology emerging that enables better gut tolerance.

Links:

Article we discussed from VeloNews

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AUA: Creatine and Acute Kidney Injury in Pro Ultramarathoner - Ep. #106

In this episode, we address a question from a fan of the show about whether creatine supplementation could be a problem for causing acute kidney injury. The question stems from a professional ultramarathoner’s report of a recent Did Not Finish (DNF) in a 100-mile race where it seemed creatine supplementation could’ve caused the AKI. We break down what was reported and provide insight as to the many potential contributors of what resulted.

Links:

Luke’s IG posts https://bit.ly/4a0SM7d and https://bit.ly/3N9ve6h
Research and review papers:

https://emj.bmj.com/content/34/10/637
https://www.mdpi.com/1660-4601/19/24/16887
https://pubmed.ncbi.nlm.nih.gov/30367015/
https://pubmed.ncbi.nlm.nih.gov/28615996/

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Connect with the pod on IG and FB.

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.

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Functional Mental Toughness with Dr. Bradford Cooper - Ep. #105

We sit down with Dr. Bradford Cooper, CEO of Catalyst Coaching 360 and podcast host of Catalyst 360, to talk about functional mental toughness, behavior change, and how the concept of “freed will” can help move people forward in their health and fitness journeys.

We also discuss:

How Dr. Cooper became known as “The World’s Fittest CEO”
His diverse and varied academic and career path
An overview of his PhD work on functional mental toughness (fMT)
How “freed will” plays a role in behavior change
His nutrition routine

Quote:

“If we’re really clear on “this is the person I’m becoming”, then that influences everything. It’s who am I becoming instead of what boxes am I checking.” -Dr. Bradford Cooper

Links:

Catalyst Coaching 360 and Catalyst Coaching Institute
The Catalyst 360 podcast
Dr. Bradford Cooper’s website
Godspeed movie about the Race Across America

More about our guest:

CEO of Catalyst Coaching 360, founded in 2007 to provide best-in-class, board-certified health, wellness & performance coaching for employee of organizations nationwide. In addition, their Catalyst Coaching Institute is one of the nation's top programs for those looking to earn their NBHWC-approved health & wellness coach certification. Brad has spoken professionally in all 50 states and across Europe, is host of the popular Catalyst 360 podcast, is an elite Masters runner, 11-time Ironman (4X at Hawaii World Championship) & was featured in the film Godspeed: The Race Across America after winning the 2-person event. He’s spent his life as a human performance junkie, earning 4 college degrees, including a PhD, to help individuals enhance their personal and professional lives. He’s crazy about his bride of 31 years, loves being Dad to 3 (married) adult “kids” and “Gramps” to their new granddaughter.

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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.

Dietitian Armchair Chat: Holidays, Stress, and Food - Ep. #104

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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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.

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A new carb: cluster dextrin product review - Ep. #103

We are excited for this new series in our podcast where we review a type of sports nutrition product and do a “compare and contrast” related to many aspects of the product profile. In this first Product Review series, we are reviewing 4 products that feature cluster dextrin: First Endurance EFS-PRO, Skratch Labs Super High-Carb, Osmo Power Fuel, and Bare Performance Nutrition G.1.M. You’ll learn what makes these products unique from each other and be able to choose the product best for you.

We cover:

What is cluster dextrin and why it matters
Aspects of each product in our review including carbohydrate grams per serving, dosing, sodium content, ingredient profile, and cost

Links:

Our episode 3 with Dr. Allen Lim of Skratch Labs
Products we review: First Endurance EFS-PRO, Skratch Labs Super High-Carb, Osmo Power Fuel, Bare Performance Nutrition G.1.M
The show notes on our website will have a summary sheet for this product review

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.

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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 omega-3 deficient? - Ep. #102

We sit down with Tavis Piattoly, Registered Dietitian and Healthcare Educator for Omega-Quant Analytics, to discuss the importance of omega-3 fats for health, along with some surprising facts about deficiency and supplementation. Tavis also shares insight about how the omega-3 index testing can help guide your nutrition plan for optimizing your omega-3 intake.

We also discuss:

An overview of the types of dietary fats and common food sources
Who is at risk for omega-3 fatty acid deficiency
Importance of omega-3 and its health benefits
Individuals who must supplement with omega-3
The effectiveness of a ‘food first’ approach for omega-3 optimization
Things to know about choosing an effective supplement
The difference between red blood cell testing and whole blood testing via venipuncture

Quote:

“It’s not that we have an omega-6 problem. That’s what is promoted in the influencer world. We have an omega-3 deficiency problem.” –Tavis Piattoly

Links:

OmegaQuant omega-3 index testing
A couple product recommendations that provide >90% triglyceride form of omega-3:

Ep 71 of the ISN Podcast where Bob and Dina talk about omega-3 fats and muscle function

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.

GI Distress in Endurance Athletes - Ep. #101

Is GI distress a rite of passage for endurance athletes? How does it happen and is it something you can fix or prevent?

Listen to this episode to learn the signs and symptoms of GI distress and the surprising causes for GI distress in endurance athletes.

Links:

Bob’s new online course to eliminate GI distress
Episode 20 with Dr. Patrick Wilson, author of “The Athlete’s Gut”
Some research and review papers include:

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.

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Dina’s Fueling for 100 miles - Ep. #100

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.

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AUA: Is sugar bad, and acid reflux during exercise - Ep. #99

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!

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Why you need to know about REDs - Ep. #98

You don’t need to be an elite level athlete or heavily involved in sport to be at risk for or experience low energy availability and “REDs”. Tune into this Inside Scoop episode to hear Bob and Dina do an overview of these concepts in addition to discussing:

The background and history of REDs
Definition of low energy availability and REDs, who it happens to, and how it’s diagnosed
Effects of REDs upon health and performance
Signs and symptoms of REDs
Why a support team is often needed

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Biotics: the pre, pro, post - Ep. #97

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.

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Supplement Confusion with Joel Totoro - Ep, #96

Are your dietary supplements contaminated? Are they safe and efficacious? Confusion abounds in the supplement world, so you’ll want to listen to this episode to get in the know! Joel Totoro, Registered Dietitian and Director of Sports Science at Thorne, joins us to chat all about dietary supplements. We cover manufacturing processes, certification and 3rd party testing, and the use of supplements across different ages, genders, and athletic levels.

We also discuss:

How Joel got into sport dietetics and his current role at Thorne
Regulation of dietary supplements
Third party testing and NSF Certified for Sport
The use of supplements in youth athletes
The rise of gender-specific supplements
Drug testing and cautions in elite and professional level athletes
Supplements that Joel takes

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

Links:

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.

How your genes influence weight - Ep. #95

Amanda Archibald, Registered Dietitian and founder of The Genomic Kitchen returns to share her knowledge on how genes influence our appetite and weight control.

We also discuss:

The concepts of nutrigenetics and nutrigenomics
How the information in food can influence gene activity
The importance of understanding the differences between a monogenic and a polygenic approach
Cautions around ordering genetic tests off the internet and the interpretation of the data
Genes that influence appetite control and why you may feel constantly hungry or feel a loss of control in certain food environments
Using keto for weight loss
Dietary recommendations that aren’t considering the genetic picture
How genes and environment can affect the experience of menopause
The power of olive oil

Quotes:

“Genetics is the map of how you are built. DNA information is a heat map for you.”

“Genetics tells us where to start. Lab testing tells us if we’re on the right track.”

Links:

Genomic Kitchen
Follow Amanda on Facebook and Instagram @genomickitchen
The olive oil that Amanda mentioned: https://www.ofdreamsandknowledge.com/

More about Amanda Archibald:

Amanda Archibald, RD, founder of The Genomic Kitchen, is widely recognized for her trailblazing work as a clinician, educator, consultant, speaker, and mentor in the cutting-edge world of genomic medicine. She masterfully connects the dots between genes, food, lifestyle, and health restoration. In addition to working with a global clientele in private practice, Amanda also trains the next generation of healthcare providers in the art and science of using genomics as a foundational tool in medical and clinical practice.

Amanda’s pioneering work has been featured at clinical, health and industry conferences in the USA, Europe, South Africa, Australia and New Zealand. Her work in Culinary Genomics has been successfully integrated, for the first time in the world, on to an in-patient menu at the Sharp Healthcare system in San Diego, California. She has just finished working on an international collaborative polygenic test project focused at public health and corporate wellness audiences that is in its pilot phase. The first of its type in the world.

Amanda is the author of The Genomic Kitchen, Your Guide to Understanding and Using the Food-Gene Connection for a Lifetime of Health.

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.

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Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.

AUA: Beet Root and Amino Acid Supplements - Ep. #94

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!

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Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.

Fitness and Nutrition Tips for Females with Selene Yeager - Ep. #93

Selene Yeager, best-selling professional health and fitness writer and host of the Hit Play Not Pause podcast, joins us to chat about her journalism career and how she got into the health and fitness world, along with her recent focus on hosting a podcast for active and athletic women in the peri- and postmenopause years of life.

We also discuss:

Where more research is needed for female athletes and active women
Her athletic background, including professional bike racing and long course triathlon
How her nutrition approach and food relationship have evolved, including her journey working through an eating disorder and body dysmorphia
Sports nutrition for bike racing and triathlon
What she’s learned from various wearables and physiological testing she’s done over the years

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

Links:

Hit Play Not Pause podcast

More about our guest:

Selene Yeager is host of the Hit Play Not Pause podcast, content manager at Feisty Menopause, and a best-selling professional health and fitness writer, including the co-author of ROAR and Next Level with Dr. Stacy Sims. She lives what she writes as an NASM certified personal trainer, Pn1 certified nutrition coach, off road racer, and former All-American Ironman triathlete.

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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.

Protein Deficiency in Athletes - Ep. #92

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!

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Nutrition for Soccer with Rikki Keen - Ep. #91

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.

Updates on deltaG Exogenous Ketones with Brian McMahon - Ep. #90

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:

“Mixed actives” and the new espresso ketone shot product from deltaG
Optimal blood ketone levels to support brain and metabolic health
The reasons you have to experiment with exogenous ketones
Why ultra runners may benefit
How exogenous ketones can support and protect against traumatic brain injuries
How to use deltaG for recovery purposes, during competition, and dosing tips

Links:

Want to try deltaG or are you already a customer? Use the code ISNPODCAST at checkout to save 10% on your deltaG orders and help support our podcast.
Research studies mentioned: https://pubmed.ncbi.nlm.nih.gov/37141424/ , https://pubmed.ncbi.nlm.nih.gov/37062892/ , https://journals.physiology.org/doi/full/10.1152/ajpendo.00264.2022, https://journals.humankinetics.com/view/journals/ijsnem/33/4/article-p181.xml

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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.

Nutrition for Badwater 135 with Linda Quirk - Ep. #89

“Commit and figure it out later!”. This is a common statement heard from the amazing athlete, Linda Quirk who has undertaken a number of athletic challenges in her 50s and beyond. She recently set the record for the first woman at age 70 to complete the 135 mile Badwater race in Death Valley (referred to as the “World’s Toughest Foot Race”). Her list of athletic accomplishments includes the 7 Marathons on 7 Continents, the Ironman World Championships in Kona, Brazil 135, several Racing the Planet races, and the Route 66 UltraRun. Tune in to hear about her journey into endurance sport, why she pursues challenging races, and details about her 2-time finishes at Badwater 135 at the ages of 60 and 70.

After the interview, Bob and Dina chat about crewing at Badwater 135 and provide details about her nutrition plan. Summary notes for the Badwater 135 race in 2023: 105 calories per hour average, 246 milligrams of sodium per hour, ~7-9 oz fluid per hour, and a total of 6 bottles of the DeltaG Performance Ketone Esters. Her main calories were from UCAN Energy + Protein, the All Around Snack Co nut butters, and turkey & avocado (with “toast” a few times).

Links:

DeltaG ketone esters: don’t forget to use the code ISNPODCAST to save 10% and help support our podcast
All Around Snack Co.
Badwater 135 race

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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.

Individual vs. Group Nutrition Coaching Programs - Ep. #88

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.

Fat Loss with Mikki Williden - Ep. #87

Bob and Dina chat with Mikki Williden, PhD, Registered Nutritionist and host of the “Mikkipedia” podcast out of New Zealand to discuss various dietary approaches for fat loss, metabolic health, and longevity.

We also discuss:

Her background and how she got into the field of nutrition
Nutrition nuances for females
Fat loss and macronutrient intake

Links:

Mikki’s podcast Mikkipedia
Find Mikki at https://www.mikkiwilliden.com/about and on Instagram @mikkiwilliden

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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.

Nutrition for NASCAR with Stephanie Fernandes - Ep. #86

Did you realize that motorsport athletes also benefit from nutrition and hydration strategies? Join us for this fascinating conversation with Stephanie Fernandes, Sports Dietitian for the Toyota Performance Center, to learn more!

We discuss:

Stephanie’s academic and athletic background and her journey for becoming a Sports Dietitian
The various levels and types of motorsports racing
Working with the developing driver and the focus areas that Stephanie supports (heat tolerance, aerobic capacity, strength and physical demands, cognition)
How daily nutrition comes into play for the drivers
Assessment techniques and tools, along with nutrient timing implementation
The crucial role of hydration and electrolytes for the drivers
Common supplements recommended

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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.

Nutrition for Climbers with Shannon O’Grady - Ep. #85

What are challenges that climbers face with nutrition and hydration? Are there supplements that are useful? We discuss this and much more with our special guest, Shannon O’Grady PhD, from Gnarly Nutrition.

Additional topics discussed:

Shannon’s academic and research background and her work in the supplement industry
Some key things to know about the supplement industry
Her work at Gnarly Nutrition, including a sustainability focus and recent changes in Gnarly Nutrition product packaging
An overview of the types of climbing and nutrition nuances
Important supplements for climbers (and supplements Shannon takes as a competitive jiu-jitsu athlete!)
Eating disorders and Relative Energy Deficiency in Sport

Links:

Nutrition for Climbers book and Sports Dietitian Marisa Michael
Hayden James RD at Satiate Nutrition
The Light documentary
Use the code ISNPODCAST to save 15% your first order with Gnarly Nutrition online. This also helps support our podcast operations so we thank you!

More about our guest:

Shannon O'Grady has her Ph.D. in nutritional physiology from the University of Utah and is Chief Product Officer at Gnarly Nutrition, a Salt Lake-based sports supplement company whose focus is to create science-backed and effective supplements for active individuals. Her research in nutritional physiology and her own obsession with sports nutrition has made her a strong spokesperson in the space of nutrition for athletes of all disciplines. A mother of two and competitive athlete herself, Shannon is continuously looking at the crossroads between training and nutrition for insights on improving performance, reducing injury and increasing longevity.

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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.

Ask Us Anything: Hydration - Ep. #84

It’s time for another AUA episode! Tune in to this one to hear hydration and electrolyte questions from you awesome listeners and get key tips for improving your fluid plan:

Do I need to change hydration if I’m an older athlete?
How much fluid do I need to drink per hour of training?
How do I figure out which electrolyte product to use during training?

Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode.

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

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

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.

Sugar and Exercise - Ep. #83

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.

Sweat Tech and more with Andy Blow - Ep. #82

Sport Scientist and co-founder of Precision Fuel & Hydration, Andy Blow, joins us to discuss some of the emerging wearable technology that may (or may not!) help athletes be more proactive in their hydration and electrolyte replenishment strategies.

We also ask for Andy’s interpretation on a recent scientific paper authored by Dr. Alan McCubbin that proposes a mathematical modeling technique for determining whether athletes should pursue sweat composition testing or more targeted hydration and sodium replenishment strategies, or go by taste.

Lastly, it’s summer for those of us in the Northern Hemisphere. Who is at risk for heat stress? Tune in to learn more!

Links:

Our previous episode #17 with Andy Blow
Precision Fuel & Hydration
Schedule a free call with the PF&H staff
The scientific paper by Dr. Alan McCubbin we discussed
Contact Dina for sweat composition testing if you are in the Colorado Front Range

More about our guest:

Andy Blow is a Sports Scientist and the founder of Precision Fuel & Hydration. Andy was formerly an elite-level triathlete who can count top-10 IRONMAN finishes and an Xterra Age-Group World title to his name. It was during his racing career that he discovered how personalizing your own carb, electrolyte and fluid intake can make such a big difference to performance, and this led to him setting up precisionfuelandhydration.com - a company that specializes in helping athletes nail their fueling and hydration strategies for training and competing.

Andy has a BSc (Hons) degree in Sport and Exercise Science from the University of Bath, UK. He currently lives in Christchurch, Dorset, in the UK with wife Lucy and their 2 young children Bobby and Bethany.

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.

Professional Mountain Bike Racers: Syd and Macky - Ep. #81

Bob and Dina sit down with professional mountain bike racers and YouTube creators Syd and Macky to chat about their backgrounds, their racing endeavors, delving into the world of YouTube, and their latest nutrition learnings.

We also discuss:

The different types of off-road cycling events
What it means to be a professional mountain bike racer
The inspiration for their YouTube channel
Their evolving perspectives on food and nutrition
Training and racing fuels

“Sometimes you have to make a decision that isn’t intuitively exactly what you want to eat in that moment, but as you slowly change habits, you start to really want that [food].” -Syd Schulz

“The workout doesn’t earn the food. The food fuels the workout.” -Macky Franklin

Follow Syd and Macky on YouTube and Instagram to see their adventures and get all kinds of tips, insights, and entertainment.

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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.

Hydration and Electrolytes with Colette Vartanian - Ep. #80

Are you savvy about your hydration and electrolyte use? Join us for this episode where we meet with Colette Vartanian, the Sports Dietitian at Skratch Labs, to talk about key aspects of hydration that most athletes overlook or get wrong.

We discuss:

Colette’s background and how she got into sports dietetics
Nuances around the menstrual cycle, hormonal effects on hydration status and why female athletes should track their menstrual cycle details
How heat adaptation training shouldn’t be neglected
Changes that masters athletes need to be aware of that impact hydration strategies
The benefits of sweat testing to help you better fine-tune hydration planning
Tips when product shopping and an overview of the Skratch products
Understanding cramping and what to do
Questions from our listeners:

What is cyclic dextrin?
Suggestions for long-distance open water swimming?
Suggestions for fastpacking and long days on trail (12-18 hours)?

More about our guest:

Colette Vartanian is Skratch Labs’ Athlete Care Manager and in-house Performance Dietitian. Attending USC and Oklahoma for her degrees, she had the opportunity to work with the Seattle Seahawks, USA Paralympic Women’s Sitting Volleyball, USA Women's National Soccer Team as well as USC and OU Athletics. After attaining her credential, she completed a post-grad fellowship at St. Vincent Sports Performance in Carmel, IN, and serviced athletes of all ages and levels of competition in a variety of sports including many endurance athletes. Now at Skratch Labs, Colette provides personalized care to our customers and athletes who need guidance on nutrition, providing personalized care to solve nutrition bottlenecks including providing sweat testing to help personalize hydration.

Connect with Colette @colenutrition and @skratchlabs on all platforms!

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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.

Protein Powder, Part 2 - Ep. #79

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.

Protein Powder, Part 1 - Ep. #78

Are you confused about protein powders? Tune into this Inside Scoop episode, where we cover key aspects of protein powders and discuss some of the more popular animal-derived powders.

We cover:

What really is a protein powder?
Reasons to use a protein powder and an example from Bob’s breakfast
Things to look out for when purchasing a powder
Who might benefit the most from using a protein powder?
Sources of animal-derived protein powder

You can research protein powder quality at consumerlab.com and labdoor.com which are 3rd party independent testing companies.

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Want to try the deltaG products to provide your brain with another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

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

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.

Professional Obstacle Course Racer Rose Wetzel - Ep. #77

Bob and Dina meet with Rose Wetzel as she takes a quick break from her training while in Mexico. Rose is a professional Obstacle Course Racer (OCR) who has numerous podiums in Spartan races, has been a top-performing contestant on the TV show American Ninja Warrior, and is ranked in the Top 10 World OCR rankings as we head into the 2023 season.

We discuss:

Her upbringing with 8 siblings and the family food environment
How she got into running in her early youth and what it symbolized for her
Running and nutrition during and after her college days including her experience in the Boston Marathon and the Olympic trials
What she enjoys about OCR and how she fuels during competition

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

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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.

By Bob Seebohar and Dina Griffin

Available on

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