Inside Sports Nutrition

In this episode, we reflect on our podcast journey and say goodbye to our awesome listeners. We announce the reasons for ending the podcast and share how you can continue to follow along with them. We thank you for your support and we wish you all the best. If you're ready to take steps forward with your nutrition to improve your health and performance, reach out to Dina at The Nutrition Mecha...

What's in your high carb fueling product and what are you really paying for? In this episode, we break down what technically counts as "high carb", compare 3 popular high carb fueling products, and talk through the carb dosing per serving. This episode will help you evaluate your fueling products more clearly so you know what you're paying for. ------- Drop a question in our free...

Adventure racing pushes every limit, but what actually determines success (especially for the multi-day distances)? We sit down with Coach and athlete Nick Hurff to explore how team dynamics, fueling, sleep, and strategy come together for success. If you’re used to thinking about single-sport racing, this conversation will shift how you think about performance altogether. Links: USARA - United Sta...

In this Under the Microscope episode, we explore the 'Jacked Granny' protein bar, its simple ingredients, nutritional profile, and the intriguing mystery behind its brand and marketing.  Learn more about Jacked Granny on their website .  ------- Drop a question in our free Patreon Community and get access to bonus content with Bob and Dina by upgrading to the Gold Level membership. You&#39...

You may have heard that gaining belly fat is due to your cortisol level, but is this the whole story? And what is the solution to reducing belly fat? In this episode, we unpack what actually drives changes in abdominal fat as you age, from training patterns to nutrition and stress physiology. If you’ve been told it’s just hormones, this conversation brings a more complete and practical perspective...

Can a gummy deliver meaningful protein and fiber, or is it just clever marketing wrapped in a health halo? In this Under the Microscope episode, we break down the product "Good Gummies", looking closely at the ingredients, claims, and nutritional value so you can decide if they’re worth it. If you’ve been wondering whether convenience snacks like this actually support your nutrition goal...

Blood work can feel straightforward until you realize how much context actually matters. In this episode, we talk through why standard blood panels often miss the bigger picture, how to interpret biomarkers without jumping to conclusions, and why tracking trends over time can change how you understand your health and performance. ------- Drop a question in our free Patreon Community and get access...

Are the original principles of Metabolic Efficiency Training still applicable with the continuing emergence of high carb fueling, gut training, and newer conversations around brain energy?   In this armchair-style conversation, Bob and Dina talk through where Metabolic Efficiency Training still holds strong, where it may be evolving, and how these approaches can coexist depending on the athlete. W...

In this installment of our Under the Microscope series, we take a closer look at the product "Flow" by the company Oomph. Flow is a non-stimulant pre-workout designed to support focus and cognition without relying on caffeine or other stimulants. We break down the ingredient profile, discuss what the product is and what it isn’t, and explore which athletes might find a supplement like th...

Is more carbohydrate always better, or does your gut need to be trained like your legs? In this episode, we sit down with Roxanne Vogel, PhD, Director of Research and Education at GU Energy Labs, to unpack what gut training actually means, how carbohydrates use different transport systems, and why carbohydrate tolerance varies so much between athletes. We also explore the "why" behind gu...

We sit down with Dr. Andrew Koutnik to explore the evolving science behind carbohydrate intake, metabolic flexibility, and athletic performance. We discuss how carbohydrate recommendations have changed over time, why muscle glycogen may not fully explain performance outcomes, and how brain energy metabolism contributes to fatigue and output. This is not a pro- or anti-carbohydrate conversation, bu...

In this installment of our Under the Microscope series, we break down the meal replacement powder: Ka’Chava . We review its nutrition profile, ingredient features, and cost while asking a simple but important question: does it actually function as a complete meal? If you’ve ever considered relying on an all-in-one shake for convenience, this conversation will help you think more critically about w...

We sit down with Chris Harris from Precision Fuel & Hydration to talk about hydration and sodium needs for athletes before, during, and after exercise. We reference the recent review paper by Dr. McCubbin (linked below) as our discussion guide. This conversation will help you think more clearly about your own hydration strategy and why testing and context matter far more than blanket rules. Li...

One of the most striking changes in the new 2025–2030 Dietary Guidelines for Americans is the inverted food pyramid. In this episode, we talk through what stood out to us, including updated protein recommendations, how fats and added sugars are positioned, and what the guidelines emphasize about real food. Check it out and see what may pertain to your food plan. ------- Drop a question in our free...

If you’ve ever stood in front of a wall of plant-based protein bars wondering which one actually to choose, this episode is for you. We break down the crowded protein bar landscape by reviewing a handful of vegan options (NuGo, IQ Bar, TruBar, and Aloha) and talk through what ingredients, macronutrient profiles, and other details to consider when you’re making a choice. For a summary chart of the...

If you’re heading into a new season with the same fueling plan, it might be time to pause and ask one important question: "Should I change my sports nutrition?" In this episode, we talk through when it makes sense to change your sports nutrition and how to recognize signs that your current fueling approach may no longer match your training or your body. If you’re an endurance athlete or...

Alcohol doesn’t just affect you the night you’re drinking - it influences how you sleep, recover, and perform (cognitively and physically) in the time that follows. If you do consume alcohol, this episode walks through practical ways to reduce its potential impact by paying attention to what happens before, during, and after drinking. Here is the relatively new probiotic supplement we mention towa...

Your physiology doesn't always follow what the textbooks say. In this episode, we sit down with Dr. Marco Altini (ultra runner, endurance coach, data scientist, and thinker at the intersection of physiology, technology, and performance). Marco opens up about the moment he realized that doing the same high-carb diet he recommended to himself for years wasn’t actually working as well as he thoug...

In this last episode of 2025, we provide our top 2 recommendations for what to do in 2026.  ------- Subscribe to our show to get the weekly episodes and also check out our YouTube channel. You can help us remain 100% ad-free and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodca...

Are PRMs just another trendy supplement, or are they doing something fundamentally different? In this episode, we do a quick overview of Pro Resolving Mediator supplements, how they differ from fish oil, and why resolving inflammation is not the same as suppressing it. Tune in to learn more!  What are your questions about PRM supplements? Let us know over in our free Patreon Community (@isnpodcast...

If you’ve seen the growing wave of menopause supplements and felt unsure what to make of them, you’re not alone. In this Under the Microscope episode, Dina and Bob review a few products targeted towards menopause and discuss ingredient profiles, quality, safety, and marketing tactics being used in this supplement category. The episode is designed to help you cut through the noise and encourage you...

In this episode, Dina and Bob talk through a recent  Triathlete  magazine article outlining how some of the top professional athletes fueled at the Ironman World Championships in Nice and Kona this year. We review the carbohydrate intake ranges along with the fluid and sodium data and add context for what may explain the differences among the pros and why these strategies don’t always translate to...

We sit down with Selene Yeager, Menopause & Women's Health Expert and Host of the Hit Play Not Pause Podcast, for a grounded conversation about the current pulse of women's specific nutrition and fitness recommendations, along with what’s changing in menopause healthcare. We discuss some of the issues with research, health advice on social media that causes confusion for women, and the...

We’re kicking off our new  Under the Microscope  series where we do an analysis and review of various sports nutrition products, supplements, and food products. In this episode, we highlight Frog Fuel—a Navy SEAL–developed recovery protein shot—and UCAN Edge Energy Gel, uncovering some interesting and surprising findings about amino acids, nutrition data provided on labels, and carbohydrate source...

How many calories does someone actually consume over a 240-mile foot race, and what’s happening in the body during the days it takes to feel human again? And what do Oatmeal Creme Pies and Nutter Butters have to do with it? Sports Dietitian Becca Rick returns to walk us through her second Moab 240, sharing what shifted in her training, nutrition, and race prep that helped her cut eight hours off h...