Not every athlete needs to fuel like a Tour de France rider. This episode explores some issues with one-size-fits-all high-carb messaging in the endurance sports nutrition world and why testing your personal carbohydrate burn rate and metabolic inefficiencies can be more valuable for your own performance and health.
Some past episodes:
What are your concerns and questions about carbohydrate fueling? Let us know in our Patreon Community: www.patreon.com/ISNpodcast. Join for free or choose a membership level to show your support for the show and help keep the show going!
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this episode, Dina and Bob discuss the carnivore diet, exploring its definition, personal experiences, and implications for health and athletic performance. We delve into the pros and cons of the diet and the need for objective data when considering significant dietary changes like this one. We also provide practical considerations for adopting the carnivore diet if you are thinking of trying it for yourself.
Have you tried the carnivore diet? Let us know your experience in our Patreon Community: www.patreon.com/ISNpodcast. Join for free or choose a membership level to show your support for the show and help keep the show going!
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this episode, we explore the carbohydrate needs of athletes, focusing on highlights and insights from professional ultra runner Killian Jornet's race nutrition during the recent Western States 100 Mile Endurance Run. The fueling patterns of the professional athletes are interesting, but is there anything you can learn and apply to your own fueling strategies? Tune in to learn more!
Links:
Are you taking antioxidants of any kind? Let us know what and why over in our Patreon Community: www.patreon.com/ISNpodcast. Join for free or choose a membership level to show your support for the show.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Antioxidant supplements sound like a shortcut to being bulletproof, but what are the tradeoffs? In this episode, Bob and Dina unpack when they might help, when they might backfire, and why context like training, age, and food choices matters more than most people realize. If you’ve ever wondered whether you need a supplement or if food is enough, this episode will help you make a more informed, personalized decision.
Are you taking antioxidants of any kind? Let us know what and why over in our Patreon Community: www.patreon.com/ISNpodcast. Join for free or choose a membership level to show your support for the show.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
GLP-1 medications (like Ozempic and Wegovy) have been making headlines for weight loss, but what do they mean for athletes? In this episode, Dina and Bob unpack how these medications work, why they’re being used beyond diabetes, and the potential implications for fueling, recovery, and performance. We also explore nutrient deficiencies with appetite suppression, potential muscle loss, and why personalized guidance matters more than ever.
00:00 Introduction to GLP-1 Medications
02:56 Understanding GLP-1 and Its Applications
05:52 Benefits of GLP-1 Medications
08:22 Potential Negative Effects of GLP-1 Medications
11:22 Performance Implications for Athletes
14:25 Nutritional Considerations and Long-term Effects
18:10 The Importance of Supervision in Fasting and Medication
19:04 Understanding Dosing and Side Effects of GLP-1 Medications
21:51 The Impact of GLP-1s on Muscle Mass
23:48 Balancing Weight Loss and Muscle Preservation
26:31 Long-term Considerations for GLP-1 Use
28:33 Aging and Its Effects on Body Composition
30:37 Ethical Considerations in Performance Enhancement
Let us know your experience with GLP-1s over in our Patreon Community: www.patreon.com/ISNpodcast. Join for free or choose a membership level to show your support for the show.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can help us remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Continuous Glucose Monitors (CGMs) aren't just for people with diabetes anymore, but should you invest in one? We break down the pros and cons of wearing a CGM to help you decide if this trendy health tech is worth it for optimizing your health and performance. We explore how to recognize if you're controlling blood sugar effectively, explain what a CGM is versus traditional glucometers, and discuss the benefits and drawbacks.
Let us know your experience with CGMs over in our Patreon Community: www.patreon.com/ISNpodcast.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Do you sweat a lot? That doesn't automatically make you a salty sweater or mean you're losing loads of sodium (the key electrolyte in your sweat). Dina and Bob dig into nearly a decade of their collective real-world sweat testing data, review gender differences, and discuss why general assumptions often miss the mark.
Join our Gold Level Patreon tier to see our data breakdown and join the conversation at patreon.com/ISNpodcast.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this episode, Dina and Bob dig into sweat rate — what it is, how to measure it, and why it matters more than most athletes realize. Bob shares data from a recent sweat rate test during a long run (and felt the consequences). From there, the conversation branches into sex differences in sweat rate, hormone-related shifts across the menstrual cycle, and how testosterone and aging can change the hydration equation.
Topics include:
Want to measure your own sweat rate? Grab Dina’s free step-by-step guide here.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Struggling with GI distress during training or racing? You're definitely not alone and the good news is, it's fixable. In this episode, Bob and Dina break down the three main contributors to gastrointestinal issues and explore some of the nuances within each area. Whether you're dealing with bloating, cramping, or worse, this discussion will give you a clear starting point to identify what's triggering your symptoms and develop targeted strategies that actually work.
Find Bob’s “Metabolic Efficiency Training” 3rd edition book that we refer to in the episode here.
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Don’t forget to subscribe to the podcast to get the free weekly episodes and also check out the YouTube channel.
You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this conversation, Dr. Katie Hirsch discusses her journey from being an athlete to a researcher focused on nutrition and exercise science, particularly for female athletes. She emphasizes the importance of protein intake, especially during different life stages such as premenopause and menopause, and addresses the unique nutritional needs of athletic women.
Our discussion includes:
Links:
More about our guest:
Katie Hirsch, PhD is an exercise physiologist and sport nutritionist who is dedicated to advancing women's health research. As an Assistant Professor in the Department of Exercise Science at the University of South Carolina, Arnold School of Public Health, her research focuses on the practical application of exercise and nutrition to strengthen and sustain body composition, muscle, metabolic health, and exercise performance across the lifespan, with an emphasis on female physiology and women’s health. Named the 2024 Nutrition Researcher of the Year by the National Strength and Conditioning Association, Dr. Hirsch loves getting to share the science behind optimizing female health and performance and is passionate about empowering women of all ages - in sport, in science, and in life.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Muscle cramps are frustrating, unpredictable, and often misunderstood. In this episode, Dina and Bob unpack three key contributors to muscle cramping, going beyond the usual “hydration and electrolytes” explanation. They share real-life athlete examples, explore the role of neuromuscular fatigue, and explain how terrain-specific training (or lack of it) can set athletes up for mid-race cramping. Whether you're a salty sweater, an over-reliant supplementer, or just confused by conflicting advice, this episode brings clarity to a common issue.
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Book a sweat sodium test with Dina in Boulder, Colorado, to learn whether your hydration and electrolyte strategies could be contributing to your muscle cramping. Alternatively, contact Dina to schedule a sweat sodium testing clinic for your training group onsite.
Subscribe to our show to get the free weekly episodes and also check out the YouTube channel.
You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this episode, we unpack the evolution of sports drinks and explore what needs to be in them (and what doesn’t). We also review 4 popular sports drinks to give you real life examples and help you make more informed decisions about what you’re drinking and what you’re spending your money on.
Our discussion includes:
We also share our DIY sports drink recipes in our Patreon Community for our Gold members.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this episode, we break down when fat might actually make sense, where it could backfire, and what you need to consider before experimenting with it in your training.
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Subscribe to our show to get the weekly episodes and also check out the YouTube channel.
You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
Creatine monohydrate is no longer just for the gym bros and powerlifters. In this episode, Dina and Bob explore how this well-known supplement is gaining attention for benefits that go far beyond muscle strength. They discuss emerging evidence in creatine’s role in supporting cognitive function during sleep deprivation, its potential as an anti-catabolic and anti-inflammatory ally, and how it may be a smart tool for youth athletes. The science is still evolving, but the potential is worth paying attention to.
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Don’t forget to subscribe to the show to get our weekly episodes and also subscribe to our YouTube.
Support the podcast, stay ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this episode, we take a look at the use of HMB (beta-hydroxy-beta-methylbutyrate) in masters athletes. While it’s not a magic bullet, HMB may offer benefits for maintaining strength and muscle mass as we age and during periods of lower activity, injury, or perhaps intense strength training phases.
We cover:
Tune in for a quick, practical breakdown of whether HMB deserves a spot in your training and recovery plan.
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Don’t forget to subscribe to the show to get our weekly episodes and also subscribe to our YouTube.
Bob’s Virtual Fat Burn Program through eNRG Performance
Support the podcast, stay ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.
Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition
And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
What makes pre-workout supplements unique? In this episode, we review three NSF Certified for Sport products from Klean Athlete, Gnarly Nutrition, and Bare Performance Nutrition to highlight nuances and key differences. Catch this episode to be better informed on ingredients and what you should know before you choose a pre-workout formula.
We share a summary reference table of the 3 products we review over in our Patreon Community for our Gold level members.
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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. You can be a part of the Patreon Community by visiting https://www.patreon.com/isnpodcast or download the Patreon app on your smartphone and then search for ISNPodcast.
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
Are you ready to level up your health and performance even more? Be sure to check out the services offered by Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com.
Whether you’re a daily coffee drinker, a green tea lover, or rely on a pre-workout boost, caffeine can be a powerful performance aid, but only when used wisely. In this episode, we dive into a touch of science and nuance behind caffeine dosing, how your genes influence metabolism and tolerance, and some of the sneaky sources you might be consuming without realizing it. We also unpack what to watch for in popular energy drinks and supplements, and why personalized guidance matters when it comes to using caffeine to fuel training and recovery. You’ll learn:
• How much caffeine is effective (and safe) and how to calculate it for yourself
• Why some people are wired after a sip, while others need more caffeine to feel it
• Common and surprising food and drink sources of caffeine
• What to consider before grabbing that energy drink or pre-workout powder
Pick up Bob’s “Caffeine Protocol for Athletes” e-book so you can truly customize your caffeine consumption here.
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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
Are you ready to level up your health and performance even more? Be sure to check out the services offered by Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com.
What can you do for better sleep? In this episode, Dina and Bob explore the often-overlooked ways in which sleep can be impacted by our daily and nightly food choices and habits.
We dig into:
Get ready to rethink and upgrade your nighttime routine.
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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
Are you ready to level up your health and performance even more? Be sure to check out the services offered by Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com.
Are you supplementing with creatine monohydrate or curious about it? Does it cause weight gain? When should you take it? And what dose do you need? Tune into this episode to hear our answers to these 3 most common questions we receive!
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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
With the current egg shortage affecting prices and availability, many of you are looking for alternative protein sources to fuel your mornings. In this episode, we discuss budget-friendly tips and practical ways to get high-quality protein without relying as much on eggs. Plus, we'll be sharing our top three non-egg protein meal recipes exclusively with our Patreon members so join us there for more. Tune into this episode for simple strategies to keep your nutrition on track.
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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast
Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition
To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.
