Fueling Endurance - Nutrition for Runners, Cyclists & Triathletes
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180 afleveringen, van nieuw naar oud
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Episode 110 - Are special drink mixes really that special?
27 september 2026 · 46 min
Water. Carbs. Salt. Flavour. Colour. Food Acid. That’s it. Glucose:fructose ratios, high or low molecular weight polymers, hypotonic or isotonic solutions, scientifically formulated electrolyte blends, hydrogels, pH neutral, the list goes on. But with only a few ingredients and some basic levers to pull, how different are drink mixes really? Is there really a “optimal” formulation? And could you just buy the raw ingredients and make it yourself for a fraction of the cost? Lees meer
Timestamps:
01:42 - Intro and podcast update
03:33 - The basic ingredients of sports drink mixes
05:07 - What are we trying to achieve with a drink mix?
08:04 - The water in sports drinks
12:34 - Fueling Endurance Practitioner Membership, T-12 course for athletes, eBook
14:44 - The carbohydrate in drink mixes - amount and type
24:07 - Drink osmolality - hypotonic, isotonic, hypertonic
27:57 - The electrolytes in drink mixes - does it matter?
32:28 - The flavours, colours, sweeteners, and food acids in drink mixes
34:19 - Is there a risk of drink mix contamination with banned substances?
36:24 - Are special drink mixes really that special?
38:32 - The environmental impact of drink mixes
38:48 - Making your own drink mix from basic ingredients
43:12 - Wrap up
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 84 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes. The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This includes working out the carbohydrate needs for runners (road and trail) and cyclists for dif…
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Episode 109 - What's lactate supplements and buffers got to do with endurance sports? | Dr Bryan Saunders
27 juli 2026 · 1 uur 43 min
Anyone who’s ever done an interval session, or a hard effort in a race, knows that feeling of fatigue setting in as you hold on for dear life. But is this really all the result of lactic acid, or is something else going on? Can the nutrition strategies used in shorter, more intense events like track cycling or rowing now be applied in longer endurance sports to get more out of ourselves during those hard efforts in training or race day? And why, at this years’ Tour de France, are we hearing stories emerge of cyclists consuming lactate, the very thing we’re told is the root cause of all that suffering? Lees meer
Timestamps:
05:14 - Intro and Bryan's change in workplace
10:42 - Lactate vs lactic acid, and its role in the body
17:08 - Lactate testing, thresholds and what it means for physiology
25:36 - The roles of lactate in body
30:12 - Fueling Endurance Practitioner Membership, T-12 course for athletes, eBook
32:38 - What are buffering supplements and why are they now being used in endurance sports?
40:33 - What is sodium bicarbonate and how does it work?
42:50 - Does the form of sodium bicarb matter (drink vs tablets vs capsules vs mini-tablets/hydrogel)?
49:07 - Sodium bicarb and gastrointestinal issues - how to avoid
54:22 - Dose of sodium bicarb for a performance effect
57:51 - Timing of bicarb for performance - why are cyclists taking it during exercise (rather than before)?
1:03:06 - Is there evidence that bicarb can work for performance in endurance training or competition?
1:05:24 - What is beta-alanine and how does it work?
1:06:50 - Dose and form of beta-alanine and potential side effects
1:09:33 - Need for prolonged supplementation with beta-alanine
1:12:58 - Evidence for beta-alanine or bicarb + beta-alanine combined for endurance performance
1:18:16 - Exogenous lactate supplements/gels
1:20:37 - Is the concept of exogenous lactate supplements new?
1:23:07 - Are the ways exogenous lactate is being used new in professional sport, and is there e…
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Episode 108 - Does cooling and reheating my carbs reduce the benefits ?
5 juni 2026 · 24 min
Starchy foods like pasta, rice and potatoes are an important part of the diet for most runners, cyclists, and triathletes. But in an era of pre-packaged meals and reheated leftovers, are we really getting in the carbs we think we are? Starch retrogradation is the process when cooked starchy foods cool down again. Does this reduce the availability of those carbs? And can it be reversed by reheating the food? Lees meer
Timestamps:
01:44 - Listener question and background
04:41 - Understanding carbohydrates - sugars and starches
09:00 - Resistant starch
10:04 - What cooking does to starch
14:32 - What happens when starchy foods are cooked then cooled
15:55 - How big is the effect of cooling on digestible carbs?
19:34 - What happens when starchy foods are reheated?
21:07 - Summary
22:03 - Wrap up
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes. The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This includes working out the carbohydrate needs for runners (road and trail) and cyclists for different types of training sessions. For more into on each of these, check out fuelingendurance.com.
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Episode 107 - Are collagen supplements worthwhile? | Assistant Prof. Jorn Trommelen
6 mei 2026 · 1 uur 16 min
It's been one of the most popular supplements of the last few years. A lot of endurance athletes take collagen regularly, but what is it for, how should it be taken, and is there evidence it lives up to the claims? We’re joined by Assistant Prof. Jorn Trommelen, a protein researcher whose lab has done some of the most recent work in this area, to answer our questions. Lees meer
Timestamps:
04:00 - Intro and revisiting Jorn's previous episode (Ep. 73)
12:17 - What is collagen (in the body and as a supplement)?
16:53 - The different types of collagen - does it matter?
22:20 - How did collagen become so popular as a supplement?
30:10 - Why are the supplements always hydrolysed collagen or "collagen peptides"?
31:35 - Fueling Endurance Practitioner Membership, T-12 course for athletes, eBook
33:51 - What are the theoretical reasons for taking collagen supplements?
35:28 - Do you actually need collagen or would any source of these amino acids work?
40:56 - Do you need to take Vitamin C along with collagen?
44:53 - State of scientific evidence for collagen - muscle, tendon, bone tissue.
1:01:57 - Jorn's summary and practical recommendations
1:10:11 - Wrap up
Guest - Assistant Prof. Jorn Trommelen - Maastricht University
Lab Website: m3-research.nl
Research Profile: maastrichtuniversity.nl/j-trommelen
Instagram: @nutritiontactics
Studies mentioned in this episode:
Aussieker T et al. 10.1249/MSS.0000000000003596.
Aussieker T et al. The Effects of Ingesting a Single Bolus of Hydrolyzed Collagen versus Free Amino Acids on Muscle Connective Protein Synthesis Rates10.1249/MSS.0000000000003788.
Buchalski A et al. Collagen Supplementation on Tendon-Related Structural and Performance Outcomes: A Systematic Review. J Funct Morphol Kinesiol. 2026. 11(1):130. DOI: 10.3390/jfmk11010130
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 84 of the most common nutrition questions that runners, cycli…
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Episode 106 - How can I maximise the effectiveness of support crew? | Rachel White
20 april 2026 · 1 uur 22 min
If you’re planning an ultra-distance running or cycling event, there’s a good chance you’ll be relying on support crew to help get you through it. But what makes a great support crew when it comes to nutrition? How do you best prepare them to support you? And what does success look like? To find out, we're joined by ultrarunner, sport nutritionist, and experienced support crew member, Rachel White. Lees meer
Timestamps:
04:11 - Rachel's experience as an athlete, crew member, and dietitian
13:20 - The main roles of support crew
21:08 - Preparing support crew before an event
39:46 - Fueling Endurance Practitioner Membership, T-12 course for athletes, eBook
42:02 - Challenges support crew may face during the event (theoretical and practical)
54:48 - Communication between athlete and crew during an event
1:02:09 - What does the optimal crewing experience look like to the athlete?
1:03:52 - Collecting athlete data during an event for post-event analysis
1:10:58 - Final thoughts from Rachel
1:13:26 - Bonus Round
1:19:34 - Wrap up
Guest - Rachel White:
Website: rachelwhitenutrition.com
Instagram: @rachelwhitenutrition
LinkedIn: linkedin.com/in/rachel-white-96102896
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 84 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes. The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This includes working out the carbohydrate needs for runners (road and trail) and cyclists for different types of training sessions. For more into on each of these, check out …
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Episode 105 - Can wearable sweat sensors help me as an athlete?
25 februari 2026 · 45 min
Wearable sweat sensors have entered the market promising easy, accurate, repeatable, and in some cases, real-time feedback on sweat fluid and sodium losses. But do the claims live up to the hype? In this episode, we’ll unpack who these devices might be relevant to, the options currently available on the market, how they work, and most importantly, are they accurate? Lees meer
Timestamps:
01:01 - Fueling Endurance updates - eBook, Practitioner Membership, Podcast
05:31 - What are wearable sweat sensors?
12:08 - The first step - smart sweat patches
13:39 - Reusable, wearable sweat sensors
20:31 - Nix Biosensor device
22:38 - hDrop
23:09 - Flowbio - newly published validation study
28:47 - My own experiences and comparisons
35:06 - Where does this leave us now?
36:20 - Additional considerations
41:39 - The problem interpreting individual validation studies
43:29 - Wrap up
Research mentioned in this episode:
Baker LB. et al. (2020). Skin-interfaced microfluidic system with personalized sweating rate and sweat chloride analytics for sports science applications. Sci Adv. 6:eabe3929. doi: 10.1126/sciadv.abe3929
Bandiera D. et al. (2026). Sweat sodium composition and sweat loss estimation through wearable sensors and predictive equations in dry and humid hot conditions. Front Physiol. 16:1717275. doi: 10.3389/fphys.2025.1717275
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes. The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This inclu…
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Episode 104 - 2025 Year in Review
19 december 2025 · 1 uur 3 min
It's the end of 2025, and like each previous year we’re looking back and providing a brief summary of every question we’ve answered on the podcast in the past year, from “Are high carb diets a health concern for athletes?” to “Do I need a multivitamin?”, and “Can I trust AI with my sports nutrition questions?”. So if you’re new to the podcast and don’t have time to go through the whole back catalogue, or you just want a refresher and the key points from the past year's episodes, this is the place for you. Lees meer
Timestamps:
01:15 - Are high carb diets a health concern for athletes?
03:43 - How does sports nutrition evolve?
05:47 - What is periodised nutrition, and is it beneficial?
10:12 - Can GLP-1 agonists work for runners, cyclists and triathletes?
12:55 - Does nutrition have a role to play in injury prevention?
15:00 - Should I go gluten-free?
17:53 - Can I predict my sweat losses without actually measuring them?
20:13 - Can I trust AI with my sports nutrition questions?
25:03 - Can menthol improve my performance in the heat?
26:57 - Do I need a multivitamin?
30:22 - Is there an optimal drink mix composition?
34:32 - How should I use the new TrainingPeaks carbohydrate and fat calorie metrics?
37:22 - Are omega-3's important for athletic performance?
40:53 - Can my nutrition reduce the chances of getting sick?
44:44 - How much sodium do I need before, during, and after exercise?
48:49 - Can I change my gut microbiome, and will it help me as an athlete?
51:46 - How do I manage exercise, nutrition, and Type 1 Diabetes?
54:05 - 5th anniversary special - Data-driven nutrition planning for ultra-distance events
54:52 - What is exogenous carbohydrate oxidation testing, and how would it benefit me?
59:37 - Wrap up
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, a…
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Episode 103 - What is exogenous carbohydrate oxidation testing, and how would it benefit me? | Dr Tim Podlogar & Prof Gareth Wallis
10 december 2025 · 1 uur 28 min
In the past decade, we've gone from low carb to high carb. Are we now heading towards a new era of personalised carb? In this episode I speak to two experts about exactly what exogenous carbohydrate oxidation is, how the testing works, who might benefit from this type of testing, and how to interpret the results. Lees meer
Timestamps:
04:09 - Tim and Gareth's background and research
10:50 - What is exogenous carbohydrate oxidation?
11:41 - How do you test exogenous carbohydrate oxidation rate?
16:26 - How should an athlete prepare for exogenous oxidation testing?
19:10 - The importance of doing the test properly
22:50 - Are we testing maximal oxidation capacity, or replicating race conditions?
23:44 - What's the real-world benefit of exogenous carbohydrate oxidation testing?
28:17 - Making this testing available to athletes
33:58 - Assumptions, caveats and limitations to exogenous oxidation testing
37:33 - The difference between relative and absolute exercise intensity - does it matter here?
40:52 - What happens when you overfeed carbohydrate during exercise
43:59 - Why Tim and Gareth only test for glucose (and not fructose) oxidation
47:13 - How carb intake recommendations are made based on test results
50:58 - Can you improve exogenous oxidation through exercise or gut training?
57:26 - The (very) high carb trend - will testing help prevent unnecessary carb intake?
1:00:48 - Who might benefit most from testing, and do gut issues predict oxidation abiilty?
1:07:35 - Unanswered questions in this area
1:10:37 - Bonus Round
1:13:42 - Summary, unanswered questions and wrap up
Research mentioned in this episode:
Podlogar T, Cooper-Smith N, Gonzalez JT, Wallis GA. (2025). Personalised carbohydrate feeding during exercise based on exogenous glucose oxidation: a proof-of-concept study. Performance Nutrition. 1:2. doi: 10.1186/s44410-025-00003-9
Dr Tim Podlogar:
University of Exeter: experts.exeter.ac.uk/43996-tim-podlogar
Instagram: @tpodlogar
LinkedIn: li…
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Episode 102 - Data-driven nutrition planning for ultra-distance events | Paul Booth
25 november 2025 · 1 uur 24 min
It’s the fifth anniversary of the podcast! In this special episode, we’re joined by Paul Booth, who put together the nutrition plan for both the men’s and women’s winners of the 2025 Ultra Trail du Mont Blanc, or UTMB. We’ll hear how lots of different topics from previous podcasts came together for these two world class athletes, how lab testing helped inform their nutrition strategies, and how it pays to personalise your strategy based on the athlete’s own data, and not just follow the trends that all the top guys and girls are doing. Lees meer
Timestamps:
05:42 - Paul's background and PhD research
11:04 - Paul's role as lead nutritionist for Salomon
18:03 - The evolution in the professionalism of nutrition in ultra trail running
23:46 - Working with the men's and women's winners of UTMB
28:32 - The use lab testing to inform carb intake strategies
38:30 - Understanding the demand for carbs across the event and how the course terrain shapes this
43:30 - Beyond just a grams per hour target - planning carbs and food/fluids for ultra-distance events
54:44 - Gut training for Ruth and Tom
58:09 - Hydration and sodium replacement testing and planning
1:06:32 - Crewing at UTMB
1:09:41 - Reflections on nutrition planning for UTMB and other ultra-distance events
1:11:20 - Applying the lessons from elite athletes to the everyone else
1:16:36 - Bonus Round
1:18:43 - Summary and wrap up
Paul Booth:
Instagram: @ultra.endurance.nutritionist
Website: performancegainsnutrition.com
If you're interested in participating in Paul's research (in the UK): performancegainsnutrition.com/contact
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes. The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information…
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Episode 101 - How do I manage endurance exercise, nutrition & Type 1 Diabetes? | Dr Sam Scott
13 november 2025 · 1 uur 19 min
Juggling training, nutrition, and day-to-day life can be a challenge. But throw in the complexities of Type 1 Diabetes, and it’s a whole new ball game. In this special episode to coincide with World Diabetes Day, I'm joined by co-founder of Enhance-d and former head of research at Team Novo Nordisk, Sam Scott. Sam gives us a peek into the world of diabetes management for the endurance athlete. We’ll discuss what Type 1 diabetes actually is, how it’s managed, the impact of exercise, and the innovations in devices and data management that are making life a little easier to make this all work. Whether you’re an athlete with Type 1, a nutrition practitioner, or you’re just curious what it’s all about, there’ll be plenty in this episode for you. Lees meer
Timestamps:
03:13 - Sam's background and how he came to work in diabetes and exercise
13:07 - What is Type 1 Diabetes and how is it managed?
25:57 - How does exercise affect blood glucose control with Type 1 Diabetes?
35:26 - Giving insulin with a pen vs a pump for athletes
41:38 - 'Closed loop' systems for glucose monitoring and insulin delivery in athletes
45:41 - Does high volume endurance training make diabetes management harder?
50:11 - Sam's role at Team Novo Nordisk (professional cycling team where all riders have Type 1 Diabetes)
56:59 - Tech and data insights, including Sam's role in founding Enhance-d, and the role of AI in diabetes management
1:08:28 - Very low carb diets and the very high carb (during exercise) trend in athletes with Type 1 Diabetes
1:11:33 - The future of nutrition, exercise and Type 1 Diabetes
1:14:13 - Summary and wrap up
Sam's work:
LinkedIn: linkedin.com/in/sam-scott-phd-620a97a2/
Sam's book: Empowered: The Science of Exercise with Type 1 Diabetes (available from Amazon)
Enhance-d (bringing together data on exercise and diabetes management): enhance-d.com
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers …
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Episode 100 - Can I change my gut microbiome, and will it help me as an athlete?
29 oktober 2025 · 1 uur 5 min
The gut microbiome is a term that's thrown around a lot. But what does it actually mean? Is there a particular gut microbiome that's more common in athletes? And should athletes be trying to shape their microbiome to benefit their health or performance? Lees meer
Timestamps:
02:10 - What is the gut microbiome?
13:50 - What are short chain fatty acids, and what's their significance?
18:00 - How do you determine someone's microbiome?
23:59 - Species vs strain of microbiota
30:08 - Is there an "athletic microbiome" that's common to most athletes?
32:00 - Effect of pre/pro/syn/postbiotics on performance
42:38 - Effect of pre/pro/syn/postbiotics on illness prevention and treatment
45:44 - Effect of pre/pro/syn/postbiotics on gut issues during exercise
52:12 - Practical advice for using pre/pro/syn/postbiotics
55:30 - Bonus round and Monash University study
59:14 - Summary and wrap up
Read the research paper (open access):
Gaskell S et al. Gut microbiota and exercise: A systematic review of interventions and evidence limitations. Int J Sports Med. 2025: doi: https://doi.org/10.1055/a-2705-2210
Current study recruiting at Monash University (looking for distance runners aged 18-55): https://www.monash.edu/medicine/scs/nutrition/research/volunteer#Pre-Exercise
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes. The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This includes working out the carbohydrate needs for runners (road and trail) and…
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Episode 99 - How much sodium should I take before, during, and after exercise?
19 oktober 2025 · 57 min
There’s been a lack of clear guidelines around how much sodium to take before, during and after exercise, to optimise health and performance. That created a vacuum, which anyone with a vested interest was more than happy to fill with suggestions. But we’re now getting to the stage where we can make some more specific, quantifiable recommendations about sodium for endurance athletes, before, during and after exercise. I had the privilege of being invited to put these recommendations together, so in this episode, I’ll walk you through them. Lees meer
Timestamps:
02:37 - Do athletes need more sodium on a day-to-day basis?
14:42 - Sodium before exercise
25:25 - Sodium during exercise
44:32 - Sodium after exercise
49:28 - TLDL: Summary
52:13 - Unanswered questions
Read the research paper (open access):
McCubbin AJ. Sodium intake for athletes before, during and after exercise: review and recommendations. Performance Nutrition. 2025; 1:11. doi: https://doi.org/10.1186/s44410-025-00011-9
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes. The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This includes working out the carbohydrate needs for runners (road and trail) and cyclists for different types of training sessions. For more into on each of these, check out fuelingendurance.com.
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Episode 98 - Can nutrition reduce my chances of getting sick?
7 oktober 2025 · 26 min
There seems to be two types of endurance athletes - those who are always getting sick when their training volume increases, and those who don’t. But why? In this episode we investigate the evidence around nutrition, the immune system, and illness in athletes, and come to a conclusion of what you can do to prevent getting sick during those hard training blocks, and bounce back quickly when illness does strike. Lees meer
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.
The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day.
And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This includes working out the carbohydrate needs for runners (road and trail) and cyclists for different types of training sessions.
For more into on each of these, check out fuelingendurance.com.
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Episode 97 - Are omega-3’s important for athletic performance?
10 september 2025 · 30 min
Fish oil, or omega-3 supplements, are one of the most widely used supplement among the general population. But there's also been suggestions of specific benefits for athletes. Lees meer
So what exactly are omega 3’s? What do they do in the body? What foods and supplements do they come from, and most importantly, do the benefits live up to the marketing hype when it comes to health and performance?
Studies/Websites mentioned:
AIS Sports Supplements Framework - Fish Oil (Group B): https://www.ausport.gov.au/ais/nutrition/supplements/group_b/other/fish-oils
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.
The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day.
And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This includes working out the carbohydrate needs for runners (road and trail) and cyclists for different types of training sessions.
For more into on each of these, check out fuelingendurance.com.
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, TriDot, Run Dot or Humango) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs. The new-look Version 2 app has just launched, providing an even better user experience.
To get 20% off your first month, go to f…
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Episode 96 - How should I use the new TrainingPeaks carbohydrate and fat calorie metrics?
15 augustus 2025 · 32 min
TrainingPeaks just launched a new set of data fields that promise to give insights into carbohydrate and fat use during exercise - even predicted amounts for planned sessions if enough data is provided. Lees meer
So where did this come from? What is it telling us? How should I use this information? And is it unique, or are there other ways to achieve the same thing?
Studies/Websites mentioned:
TrainingPeaks Fueling Insights: https://www.trainingpeaks.com/coach-blog/introducing-fueling-insights/
Rothschild J et al. A Novel Method to Predict Carbohydrate and Energy Expenditure During Endurance Exercise Using Measures of Training Load. Sports Med. 2025; 55:753-774. https://doi.org/10.1007/s40279-024-02131-z
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.
The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day.
And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This includes working out the carbohydrate needs for runners (road and trail) and cyclists for different types of training sessions.
For more into on each of these, check out fuelingendurance.com.
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, TriDot, Run Dot or Humango) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appro…
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Episode 95 - Is there an optimal drink mix composition?
3 augustus 2025 · 37 min
If you’ve ridden a bike or run more than an hour or so in your life, you’ve probably considered the composition of what you’re drinking during those efforts. But what actually makes a good sports drink? Is it taste, carbs, electrolytes, osmolality, colouring, or all of the above? And is there actually an optimal drink mix that we should be looking for? Or is that a well spun marketing myth? Lees meer
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.
The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day.
And the freshly released Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes.
For more into on each of these, check out fuelingendurance.com.
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, TriDot, Run Dot or Humango) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs. The new-look Version 2 app has just launched, providing an even better user experience.
To get 20% off your first month, go to fuelin.com and enter the code FE20 at checkout.
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Episode 94 - Do I need a multivitamin?
4 juli 2025 · 30 min
Multivitamins. About half of endurance athletes use them. There’s often an assumption that if you’re doing a lot of training, then you need a multivitamin. Or at least you should take one just in case. Lees meer
But is that actually true? Do runners, cyclists and triathletes actually need a multivitamin? And if so, how do you choose? And what should you look for?
AIS Sports Supplement Framework: https://www.ausport.gov.au/ais/nutrition/supplements
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.
The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day.
And the freshly released Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes.
For more into on each of these, check out fuelingendurance.com.
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, TriDot, Run Dot or Humango) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs. The new-look Version 2 app has just launched, providing an even better user experience.
To get 20% off your first month, go to fuelin.com and enter the code FE20 at checkout.
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Episode 93 - Can menthol improve my performance in the heat? | Dr Erica Gavel-Pinos
19 juni 2025 · 1 uur 8 min
We’ve all experienced that cool mint sensation from toothpaste, mouthwash, or mint flavoured foods before. So when you’re racing in a hot environment, can this cooling sensation change how hot you feel, or even help you perform better? And is there any downside to this? Or like a lot of things in science, is it maybe not that simple? Lees meer
Podcast Guest:
Dr Erica Gavel-Pinos - University of Alberta, Canada.
Erica's online presence:
X: @EricaGavel
LinkedIn: linkedin.com/in/erica-gavel/
Instagram: @gavelerica
Papers mentioned:
Meta-analysis of menthol mouth rinsing: https://doi.org/10.1186/s40798-024-00679-8
Erica's study of menthol in thermoneutral conditions: https://doi.org/10.3390/nu16071016
Erica's study of menthol in female athletes: https://doi.org/10.1123/ijspp.2020-0414
AI in sports nutrition paper mentioned:
Solomon T & Laye M. (2025). The sports nutrition knowledge of large language model (LLM) artificial intelligence (AI) chatbots: An assessment of accuracy, completeness, clarity, quality of evidence, and test-retest reliability. PLoS One. 20(6):e0325982. https://doi.org/10.1371/journal.pone.0325982
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.
The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day.
And the freshly released Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes.
For more into on each of these, check out fuelingendurance.com.
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingP…
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Episode 92 - Can I trust AI with my sports nutrition questions?
30 mei 2025 · 30 min
Artificial intelligence is quickly becoming many people's go-to for answers to their sports nutrition questions. It has a knack of taking your question, exactly as you asked it, and providing what seems like the perfectly relevant answer. But is AI really providing the answers you’re looking for? Is it telling the truth? And if not, how can you tell? Lees meer
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.
The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day.
And the freshly released Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes.
For more into on each of these, check out fuelingendurance.com.
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, TriDot, Run Dot or Humango) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs. The new-look Version 2 app has just launched, providing an even better user experience.
To get 20% off your first month, go to fuelin.com and enter the code FE20 at checkout.
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Episode 91 - Can I predict my sweat losses without actually measuring them? | Prof. Ollie Jay
28 april 2025 · 1 uur 15 min
Imagine being able to predict what your sweat rate is going to be at any given running pace or power output, in different weather conditions, with reasonable accuracy. Well, now you can. In this episode Prof Ollie Jay (Thermal Ergonomic Laboratory, University of Sydney), one of the brains behind this new tool, joins us to discuss how it all came together, how accurate it is, and how to best use it. Lees meer
Have you gone to plan your fluid needs for training or race day, but weren’t sure how much sweat you’re going to lose? Do you train in a cool environment for an event in a hot environment? Or you just don’t have the time to measure sweat losses in multiple training sessions to understand your needs? This is the podcast for you.
Podcast Guest:
Prof. Ollie Jay - Thermal Ergonomics Laboratory, University of Sydney.
Ollie's online presence:
X: @ollie_jay13
LinkedIn: linkedin.com/in/ollie-jay-793a1b11/
Instagram: @thermalerglab
Sweat Rate calculator and papers mentioned:
Sweat Rate Calculator: sweatratecalculator.com
Validation - Indoor Exercise: https://doi.org/10.1152/japplphysiol.00829.2023
Validation - Outdoor Exercise: https://doi.org/10.1152/japplphysiol.00831.2023
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.
The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day.
And the freshly released Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes.
For more into on each of these, check out fuelingendurance.com.
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutr…
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Episode 90 - Should I go gluten-free?
9 april 2025 · 28 min
One of the most common bits advice you see for runners, cyclists, and triathletes is to avoid gluten, either on a daily basis, or in the days leading up to competition. So where does this advice come from? Is it effective? And most importantly, is there a better approach? Lees meer
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.
The newly released T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day.
And soon-to-be-released, the Fueling Endurance Practitioner Resources will provide access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes.
For more into on each of these, check out fuelingendurance.com.
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, TriDot, Run Dot or Humango) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs. The new-look Version 2 app has just launched, providing an even better user experience.
To get 20% off your first month, go to fuelin.com and enter the code FE20 at checkout.
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Episode 89 - Does nutrition have a role to play in injury prevention? | Erin Colebatch
28 maart 2025 · 57 min
When we think of injury prevention for runners, cyclists and triathletes we tend to focus on non-nutrition factors - training loads, shoes, biomechanics, stretching, foam rolling, strength and conditioning, and so on. But what about nutrition - does it have a role to play too? We're joined by sports dietitian and ultra-runner Erin Colebatch, whose current research seeks to answer this question. Lees meer
Podcast Guest:
Erin Colebatch - University of South Australia & Ultra Appetites
Erin's online presence:
X/Twitter: @ErinColebatch
Instagram: @ultraappetites
Website: ultraappetites.com.au
Erin's research mentioned:
Colebatch, EA et al. (2025). Diet, risk of disordered eating and running-related injury in adult distance runners: A systematic review and meta-analysis of prospective cohort studies. J Sci Med Sport. In Press. DOI: 10.1016/j.jsams.2025.02.001
Trail Running Food Resource Mentioned:
This free online tool allows you to filter and compare over 180 different sports nutrition and real food options for endurance athletes. findtrail.co/food
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.
The newly released T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day.
And soon-to-be-released, the Fueling Endurance Practitioner Resources will provide access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes.
For more into on each of these, check out fuelingendurance.com.
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and crea…
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Episode 88 - Can GLP-1 agonists work for runners, cyclists and triathletes?
16 maart 2025 · 20 min
For the last few years the diabetes drug Ozempic has taken the weight loss world by storm. In this episode we’re looking at this class of weight loss drugs as they apply to runners, cyclists and triathletes. We know plenty of non-professional endurance athletes have tried, are using, or are thinking about taking these medications. So what exactly are they? Are they effective? What are the risks and side effects? And can they be compatible with endurance training? Lees meer
Notes: This episode is a dietitian's perspective on weight loss medication and its role in nutrition for athletic performance. It does not constitute medical advice. This episode contains discussions about body image, injectable drug use, disordered eating and eating disorders.
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.
The soon-to-be-released T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day.
Also soon-to-be-released, the Fueling Endurance Practitioner Resources will provide access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes.
For more into on each of these, check out fuelingendurance.com.
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs. The new-look Version 2 app h…
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Episode 87 - What is periodised nutrition and is it beneficial?
13 februari 2025 · 36 min
You’ve probably heard of periodised training before, and maybe even periodised nutrition. But what does it actually mean? In this episode I explain what periodised nutrition means for endurance athletes, how it’s changed over the years, whether it's important or not, and the key points to get you started. Lees meer
Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources
The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.
The soon-to-be-released T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day.
Also soon-to-be-released, the Fueling Endurance Practitioner Resources will provide access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes.
For more into on each of these, check out fuelingendurance.com.
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.
To get 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 at checkout.
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Episode 86 - How does endurance sports nutrition evolve?
28 januari 2025 · 31 min
On today’s episode we’re dissecting how sports nutrition evolves over time. The diets, the foods, the supplements, and the attitudes to health, body composition and performance. How and why does this stuff change over time, and can that tell us anything about the future? As much as we’d like to think things are always evolving for the better based on new scientific research and insights, that’s definitely not always the case. Lees meer
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.
To get 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 at checkout.
Fueling Endurance eBook:
At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.
Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.
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Episode 85 - Are high carb diets a health concern for athletes? | Dr Nicola Guess
12 december 2024 · 1 uur 13 min
We’ve often talked about the benefits of carbohydrate for runners, cyclists and triathletes, but for many people there’s an underlying concern - does eating all those carbs increase the risk of developing diabetes or heart disease? It’s certainly a common message that’s pushed online in some circles, but is this really the case? Lees meer
In this episode I speak to diabetes researcher and clinical dietitian Dr Nicola Guess from the University of Oxford, who has often been asked this exact question by concerned runners, cyclists and triathletes. We break down what science tells us about the underlying cause of diabetes, how carbohydrate, exercise and body composition fit into the picture, whether high carb diets are a risk factor for chronic disease in their own right, and whether the approach should be different based on the level of training and fitness, age, family history, and existing health conditions.
Podcast Guest:
Dr Nicola Guess - University of Oxford and private practice clinical dietitian
Nicola's online presence:
Instagram: @dr.nicola.guess
Blog/Substack: drguess.substack.com
Diabetes risk calculators mentioned:
AUSDRISK Calculator (Australia): https://www.diabetesaustralia.com.au/risk-calculator/
Diabetes UK: https://riskscore.diabetes.org.uk/start
American Diabetes Association Risk Test: https://diabetes.org/diabetes-risk-test
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.
To get 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 at checkout.
Fueling Endurance eBook:
At over 260 pages, the Fueling Enduran…
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Episode 84 - 4th Birthday Special
4 december 2024 · 1 uur 10 min
It's the 4th birthday of the podcast! And like each previous year, we’re going to look back and provide a brief summary of every question we’ve answered on the podcast in the past year, from “How do I work out my calorie needs for training?” to “Does pickle juice actually work?”, and “What do I do when my race nutrition plan falls apart?”. So if you’re new to the podcast and don’t have time to go through the whole back catalogue, or you just want a refresher and the key points from the past year's episodes, this is the place for you. Lees meer
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.
To get 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 at checkout.
Fueling Endurance eBook:
At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.
Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.
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Episode 83C - Is very high carb a thing now? | Brady Threlfall
27 november 2024 · 1 uur 19 min
Over the last two episodes we’ve been discussing the ‘high carb trend’ - taking in very large amounts of carbohydrate during exercise. Today we’re looking at this topic through the lens of the road marathon, an event where access to your own nutrition products is limited. In this episode I speak to marathon runner, running coach and co-host of the Inside Running Podcast, Brady Threlfall. Brady’s set a new personal best in the marathon this year, and that race included these higher carb amounts. We get his perspective on how higher carb intakes have made their way into marathon running, how he achieves this in training and on race day, and whether he feels it’s been beneficial for him and the athletes he coaches. Lees meer
Podcast Guest - Brady Threlfall
Instagram: @bradytrell
Brady's Podcast - Inside Running Podcast
Coaching - Run2PB Coaching
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.
To get 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 at checkout.
Fueling Endurance eBook:
At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.
Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.
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Episode 83B - Is very high carb a thing now? | Jack Haig
20 november 2024 · 1 uur 20 min
In the last episode we investigated the ‘high carb trend’ - taking in very large amounts of carbohydrate (>100g/hr) during exercise. In this episode we speak to Aussie pro cyclist Jack Haig to get an athlete's perspective. Jack’s professional career to date spans both sides of this high carb trend with almost perfectly symmetry, and so he has a great insight on how this approach took hold in the pro peloton, how it’s changed the sport, and how he achieves such high intakes from a practical perspective. Lees meer
Podcast Guest:
Jack Haig - Bahrain Victorious Pro Cycling Team
Jack's Podcast - The Rest Day with Jack Haig (Escape Collective)
Instagram: @jack_haig
Rice Krispies bar recipes mentioned:
A range of recipes for Rice Krispies bars and other on-the-bike goodies from Pock-It Fuel (Lizzie Holden & Nick Shultz) - Instagram: @pockitfuel
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.
To get 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 at checkout.
Fueling Endurance eBook:
At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.
Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.
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Episode 83A - Is very high carb a thing now? | Aitor Viribay
14 november 2024 · 1 uur 25 min
You’ve probably come across discussions in the last year or so about the ‘high carb trend’ - taking very large amounts of carbohydrate during exercise, often well over 100g per hour. These levels are significantly greater than official sports nutrition guidelines, so what’s behind the trend? Is it based on new science, product marketing, or is it just another fad that will come and eventually go? And most importantly, is it relevant to you? Lees meer
In this episode we speak to the Lead of Human Science at the Ineos Grenadiers Pro Cycling Team, Aitor Viribay, who has also worked with some of the biggest names in ultra trail running. He discusses how, when and why these very high carb intakes have become a thing in recent years, the scientific rationale behind it, when it’s used vs when it’s not, and whether non-professional athletes need to worry about these levels of intake.
Podcast Guest:
Aitor Viribay - Ineos Grenadiers Pro Cycling Team
Aitor's online presence:
X/Twitter: @MVAitor
Instagram: @glut4science
Website: GLUT4 Science (in Spanish)
Podcast: 90 Gramos de MetHub (in Spanish)
Aitor's research mentioned:
Viribay, A et al. (2020). Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners. Nutrients. 12(5):1367. DOI: 10.3390/nu12051367
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.
To get 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 at checkout.
Fueling Endurance eBook:
At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the…
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T +2 (Chicago Marathon): Race review and reflections
31 oktober 2024 · 48 min
In the final episode of this T -12 podcast series, we catch up with our guest athlete Brad, just over 2 weeks after racing the Chicago Marathon. We find out how the race went for him, as well as how our planned strategies for accommodation, carb loading, and everything he’d worked on in the 12 weeks prior to race day turned out. We review what worked well in hindsight, what didn’t, Brad’s key learnings, and what he’d do differently next time. Lees meer
Back for its second season, T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race.
A big thanks to Aid Station who have come on board to provide Brad with sports nutrition products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout*
*T&Cs apply. Limit one use of code per customer.
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Episode 82 - How do I manage hunger and fullness with my training?
23 oktober 2024 · 32 min
We’ve often talked about periodised nutrition on this podcast, adjusting the carbs you eat across the week based on your training schedule. But in the down periods, how do you achieve this without being ravenously hungry? And on the flipside, when you do need to load up for a big training session, sometimes it's hard to do this without feeling uncomfortably full and bloated. Lees meer
In this episode we discuss some of the key strategies to managing hunger and satiety through the ups and downs of a periodised nutrition approach. How to get those carbs in when you don’t feel like eating more, and how to increase the feeling of fullness you get from lower carb, lower calorie meals. By applying these principles you can help to even out the hunger and fullness across the training cycle, even when the carbs and calories are going up and down with training.
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.
To get 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 at checkout.
Fueling Endurance eBook:
At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.
Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.
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T -2 (Chicago Marathon): Taper nutrition, the flight and jetlag, last minute logistics, and coping when disaster strikes
4 oktober 2024 · 45 min
Brad's now into the taper for the Chicago Marathon. Here we discuss the nutrition aspect to this, the flight from Melbourne to Chicago and coping with jetlag, last minute nutrition logistics, and what to do if things do go south mid-race. Lees meer
If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to your own race nutrition preparations.
Back for its second season, T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race.
A big thanks to Aid Station who have come on board to provide Brad with sports nutrition products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout*
*T&Cs apply. Limit one use of code per customer.
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T -4 (Chicago Marathon): Reviewing the dress rehearsal, travel logistics and Plan B
18 september 2024 · 35 min
Brad has done a couple of attempts at a full nutrition dress rehearsal for the Chicago Marathon. We review how it went, finalise his race nutrition plan, discuss some travel logistics and important considerations for his nutrition, and come up with a Plan B for race day. Lees meer
If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to your own race nutrition preparations.
Back for its second season, T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race.
A big thanks to Aid Station who have come on board to provide Brad with sports nutrition products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout*
*T&Cs apply. Limit one use of code per customer.
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T -6 (Chicago Marathon): Fluid tolerance testing and the dress rehearsal
4 september 2024 · 43 min
Brad has just completed an all-important test of his fluid tolerance, to see how far he's come. We also plan his upcoming nutrition dress rehearsal for Chicago. Lees meer
If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to your own race nutrition preparations.
Back for its second season, T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race.
A big thanks to Aid Station who have come on board to provide Brad with sports nutrition products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout*
*T&Cs apply. Limit one use of code per customer.
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T -8 (Chicago Marathon): Reviewing Sunshine Coast & planning the carb load
23 augustus 2024 · 44 min
Guest Brad White is back after his trip to Queensland for the Sunshine Coast Marathon. We review how it went, what he did the day before the race, and use this to plan his carb loading strategy for Chicago. Lees meer
If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to your own race nutrition preparations.
Back for its second season, T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race.
A big thanks to Aid Station who have come on board to provide Brad with sports nutrition products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout*
*T&Cs apply. Limit one use of code per customer.
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T -10 (Chicago Marathon): Gut training & Fluid Requirements
9 augustus 2024 · 53 min
We check in with athlete guest Brad White. We discuss his progress in scouting out places to eat before the race, his current carb intake in training and planning ahead for race day, and estimating his sweat rate for race day and what to do with this information. Lees meer
If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to your own race nutrition preparations.
Back for its second season, T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race.
A big thanks to Aid Station who have come on board to provide Brad with sports nutrition products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout*
*T&Cs apply. Limit one use of code per customer.
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T -12 (Chicago Marathon): Daily training nutrition & race logistics
25 juli 2024 · 36 min
In the first episode of this special 6 part podcast series, we meet our athlete guest Brad White and begin the process of preparing him for the Chicago Marathon in 12 week's time. We discuss his previous marathon experience and what's gone wrong, his daily training nutrition, and start with a look at race logistics - travel, accomodation, and aid stations. If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to your own race nutrition preparations. Lees meer
Back for its second season, T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race.
A big thanks to Aid Station who have come on board to provide Brad with sports nutrition products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout*
*T&Cs apply. Limit one use of code per customer.
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Episode 81 - How should I eat and drink the week before a race?
17 juli 2024 · 36 min
Are you someone who’s never quite sure what to do nutrition-wise in the final week before a race? When do you start carb loading? Do you load up on fluids, electrolytes, or both? Do you avoid gluten, lactose or FODMAPs? Should you be adding or removing supplements from your usual routine? Lees meer
On today’s podcast we’re going to cut through the confusion and provide you with a simple strategy you can use to approach the week leading into your next event. A strategy that will have you arriving at the start line well fuelled but not bloated, well hydrated but not peeing every 10 seconds, and with a reduced risk of gut issues or cramping.
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.
To get 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 at checkout.
Fueling Endurance eBook:
At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.
Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.
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Episode 80 - How should I be setting goals for my nutrition?
3 juli 2024 · 29 min
How many times have you had a nutrition goal for your training or race day, researched what to do, made a plan of action, and then…nothing. Lees meer
It’s one thing to know what to do, but something altogether different to actually do it. So in this episode we’re going to look at one important aspect of this - goal setting for your nutrition. By the end of this episode, you’ll understand why so many athletes set the wrong goals for their nutrition, how we can learn from the world’s best athletes and coaches, how to avoid this mistake and come up with goals and an action plan that’s more likely to set you up for success.
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.
To get 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 at checkout.
Fueling Endurance eBook:
At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.
Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.
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Episode 79 - Does pickle juice actually work? | Prof. Kevin Miller
26 juni 2024 · 1 uur 1 min
It’s pretty much assumed nowadays that pickle juice is a sure fire remedy for cramping. But why pickle juice? What’s in the pickling brine that’s supposed to work? How is it meant to work? And most important of all, does it actually work? Lees meer
In this episode we welcome back a past guest Prof. Kevin Miller, a world expert in exercise associated muscle cramping and the researcher behind perhaps more pickle juice studies than anyone else on the planet, to gives us some answers.
Podcast Guest:
Prof. Kevin Miller - Texas State University
Research mentioned in the episode:
Miller, K et al. (2022). An evidence-based review of the pathophysiology, treatment, and prevention of exercise associated muscle cramps. J Athl Train; 57:5–15. DOI: 10.4085/1062-6050-0696.20
Miller, K et al. (2009). Electrolyte and plasma changes following ingestion of pickle juice, water, and a common carbohydrate-electrolyte solution, J Athl Train; 44 (5):454–461. DOI: 10.4085/1062-6050-44.5.454
Miller, K. C. (2014). Electrolyte and plasma responses following pickle juice, mustard, and deionized water ingestion in dehydrated humans. J Athl Train, 49(3): 360–367. DOI: 10.4085/1062-6050-49.2.23
Georgieva J et al. (2021). Effectiveness of Mouth Rinsing versus Ingesting Pickle Juice for Alleviating Electrically Induced Cramp in Physically Active Adults. Appl Sci. 11(24):12096. DOI: 10.3390/app112412096
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.
To get 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 at checkout.
Fueling Endurance eBook:
At over 26…
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Episode 78 - Does the type of carbohydrate matter during exercise? | Dr Dan Baur
12 juni 2024 · 1 uur 27 min
What’s the deal with cluster dextrin, super starch, hydrogels, and multiple transportable carbohydrates? Why are some companies claiming that ultra slow delivery of carbs into the blood is advantageous, when others are marketed on the basis of rapid absorption? And how do these ingredients affect gut issues, the body’s ability to use carbohydrates during endurance exercise, and ultimately performance? Lees meer
Dr Dan Baur (Virginia Military Institute) is one of the few researchers in the world that's studied many of these novel carbohydrates. He helps demystify what all these novel carbohydrate terms actually mean, how they’re different, and ultimately, what’s going to suit your training and racing.
Podcast Guest:
Dr Dan Baur - Virginia Military Institute
Research mentioned in the episode:
Dan has published a great review paper that nicely summarises the research done to date in this area, including several studies of his own.
Baur D & Saunders MJ. Carbohydrate supplementation: a critical review of recent innovations. Eur J Appl Physiol. 2021. 121(1):23-66. DOI: 10.1007/s00421-020-04534-y
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.
To get 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 at checkout.
Fueling Endurance eBook:
At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold …
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Episode 77 - What’s the best way to take iron supplements? | Dr Alannah McKay
29 mei 2024 · 1 uur
It’s an area where recommendations have evolved rapidly in the last few years with new research. In this episode, we speak to Dr Alannah McKay, one of the researchers whose work has led to these changes. You’ll learn whether it’s better to take tablets or liquid iron, the formulation of iron in supplements that’s most effective, the optimal dose and timing of supplementation, and the role of training or other nutrients in food on enhancing or reducing the effectiveness of your iron supplement. Lees meer
Podcast Guest:
Dr Alannah McKay - Australian Catholic University.
The study mentioned in the episode:
Alannah is currently recruiting female athletes in Melbourne for a study that puts the two most popular iron supplements in Australia head-to-head.
Who's eligible: Female runners and triathletes based in Melbourne, aged 18-45 years old, not using hormonal contraception and running ~40 km or more per week.
All eligible participants will have a free ferritin/hemoglobin assessment, with athletes that return a ferritin <50 ug/L receiving a free 12 week course of iron supplements.
What's required: Five x 20 minute visits to the ACU Fitzroy campus, 4 blood samples, completion of surveys to track symptoms from using iron supplements.
What's in it for you: Free iron screening, 3 months of iron supplements, tailored advice to improve your iron status, and free barista coffee following each visit to the university.
To find out if you are eligible: https://redcap.acu.edu.au/surveys/?s=9PEX3JPLXTHNFKYY
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.
To get 20% off…
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T +1 (Ultra Trail Australia): UTA Race Report & Reflections
22 mei 2024 · 59 min
In this bonus episode for the T -12 podcast series, we catch up with our guest athlete Brett, less than 48 hours after completing the 100km Ultra Trail Australia. We find out how the race went for him, the ups and downs on the day, as well as how our planned strategies for accommodation, eating the day before the race, and the gut training he’d worked on in the 12 weeks leading up to race day, all turned out. We review what worked well in hindsight, what didn’t, Brett’s key learnings, and what he’d do differently next time. Lees meer
T-12 is a unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race.
A big thanks to Aid Station who have come on board to provide Brett with the race-provided products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout*
*T&Cs apply. Limit one use of code per customer.
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Episode 76B - How do my nutrition needs change for altitude training? | Megan Foley
16 mei 2024 · 47 min
It's one thing to talk about the theoretical needs of nutrition for altitude, but what does it actually feel like? In this episode we chat to US pro triathlete and sports dietitian Megan Foley, who experienced relocating from her home town near sea level to a much higher altitude, and then going even higher for training. Lees meer
Podcast Guest:
Megan Foley - pro triathlete and sports dietitian.
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.
To get 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 at checkout.
Fueling Endurance eBook:
At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.
Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.
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T -1 (Ultra Trail Australia): Contingency planning & troubleshooting
9 mei 2024 · 34 min
In the final episode of this special 6 part podcast series, we catch up with our athlete guest Brett Kone last time before the 100km Ultra Trail Australia. We focus on some final preventative strategies to reduce the risk of gut issues, how to troubleshoot if things go wrong on the day, and Brett discovers a gem of an idea for carrying your drink mix powder. Lees meer
T-12 is a unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race.
A big thanks to Aid Station who have come on board to provide Brett with the race-provided products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout*
*T&Cs apply. Limit one use of code per customer.
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T -2 (Ultra Trail Australia): The dress rehearsal and the taper
3 mei 2024 · 29 min
In the fifth episode of this special 6 part podcast series, we catch up with our athlete guest Brett Kennedy in his preparations for the 100km UItra Trail Australia (UTA). We review Brett’s "dress rehearsal" of his race nutrition plan, and discuss taper nutrition for the final 2 weeks before race day. Lees meer
T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race.
A big thanks to Aid Station who have come on board to provide Brett with the race-provided products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout*
*T&Cs apply. Limit one use of code per customer.
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Episode 76A - How do my nutrition needs change for altitude training? | Beccy Hall
24 april 2024 · 1 uur
Whether you're travelling to altitude to train, or using an altitude tent at home, nutrition can make a big difference to how much benefit you'll get from the lower oxygen environment. In this episode we're joined by Beccy Hall, a sports dietitian and researcher who’s worked with, and studied, elite athletes before and during altitude training camps. We’ll look at the key nutritional issues with altitude exposure, the importance of planning ahead before you even begin altitude training, and the factors to be aware of during and immediately after an altitude training block. Lees meer
Podcast Guest:
Rebecca Hall - formerly Australian Catholic University, Olympic Winter Institute of Australia, Australian Institute of Sport, and Canadian Sports Institute Pacific.
References/Resources discussed in the episode:
AIS Sports Supplement Framwork - Iron Supplementation: https://www.ais.gov.au/__data/assets/pdf_file/0014/1000490/Sport-supplement-fact-sheets-Iron-v4.pdf
Fuelin:
This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.
To get 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 at checkout.
Fueling Endurance eBook:
At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.
Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon f…
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T -4 (Ultra Trail Australia): The plan comes together...
19 april 2024 · 42 min
In the fourth episode of this special 6 part podcast series, we check in with our athlete guest Brett Kennedy in his preparations for the 100km UItra Trail Australia (UTA). We review Brett’s progress with his sweat rate testing and gut training, his run-through of eating the day before the race, and start to lock in his race day nutrition plan as we enter the last month before race day. If you're racing UTA or another event in May or June you can follow along and apply the same principles to your own race nutrition preparations. Lees meer
T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race.
A big thanks to Aid Station who have come on board to provide Brett with the race-provided products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout*
*T&Cs apply. Limit one use of code per customer.
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T -8 (Ultra Trail Australia): The day before the race, the pre-event meal
10 april 2024 · 39 min
In the third episode of this special 6 part podcast series, we check in with our athlete guest Brett Kennedy less than 8 weeks out from the 100km UItra Trail Australia (UTA). We catch up on his attempts to collect sweat rate data, and how he's gone with his gut training. We then focus on planning nutrition for the day before his race, and the pre-event meal. If you're racing UTA or another event in May or June you can follow along and apply the same principles to your own race nutrition preparations. Lees meer
T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race.
A big thanks to Aid Station who have come on board to provide Brett with the race-provided products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout*
*T&Cs apply. Limit one use of code per customer.