Inside Sports Nutrition

What’s missing from the "Carbs are King" narrative that could be a disservice to your health? In this episode, Bob and Dina explore the often overlooked layers of nutrition message, including the roles of hormonal control, gut health, and food quality. It’s a fresh, nuanced take that goes beyond macros and brings context, clarity, and the need for personalization back into the conversati...

Creatine continues to gain attention for good reason. In this episode, we sit down with Dr. Scott Forbes to hear about some of the latest research on creatine and its role in muscle health, team sports, endurance, cognition, and aging. Dr. Forbes also clears up some lingering myths around safety, water retention, and timing. Whether you train hard or simply want to stay strong as you age, this con...

Nicotine isn’t just a topic for public health debates — it’s showing up in the performance world, from pouches to vapes. But can it really boost focus or endurance? And at what cost? In this episode, we explore what’s known (and not yet known) about nicotine’s effects on athletic performance. We unpack how it influences reaction time, mood, and cognitive function, compare it to caffeine as a stimu...

We sit down with Endurance Coach, Podcaster, Ultramarathoner and 100-mile Record Holder Zach Bitter to talk about his recent dietary pattern shift from Low Carb High Fat to higher carbohydrate fueling, along with his how his run fueling is changing to support his upcoming races. Hear about why he’s making the change, what he’s doing differently, supplements he takes, and so much more!  Learn more...

Is muscle loss inevitable with age? In this episode, Bob and Dina explore sarcopenia, a “silent muscle thief” linked to aging, and how maintaining muscle, strength, and mobility supports your healthspan and longevity. We discuss the key factors that influence muscle health and what it takes to stay resilient through every decade. Let us know your questions about sarcopenia and what you are doing t...

Is this Fall the time to explore foods that do more than just taste good? In this episode, we dive into how seasonal favorites like apples, pomegranates, and squashes deliver bioactive compounds that support inflammation control, immune function, and overall health. We also share some easy ways to use these seasonal fruits, vegetables, and spices to add more color, flavor, and function to your mea...

The offseason is a chance to enjoy some downtime and reset, but it can also bring challenges with hunger, mindset, and nutrition habits. We share thoughts and strategies to manage weight, adjust macros, stay hydrated, and prioritize whole foods so you can enter your next season strong – without feeling like you’re totally starting over.  If you’re in the offseason, let us know your challenges or h...

From powders to bars to supplements, “cycle-syncing” nutrition products are showing up more on the market. We take a closer look at whether they deliver on their promises and what women need to keep in mind when navigating these options.  Download the Patreon app to join our free Community (@isnpodcast) and become a supporter of the show by joining our low-cost Silver or Gold level membership.  --...

It’s been a while since Bob and Dina hopped on the soapbox to share some perspectives on hot topics and trends. Tune into this episode to hear the banter!  Download the Patreon app to join our free Community (@isnpodcast) and become a supporter of the show by joining our low-cost Silver or Gold level membership.  ------- Subscribe to our show to get the weekly episodes and also check out the YouTu...

Is astaxanthin your key to recovering faster and avoiding inflammation? And ever wonder why salmon are pink? In this episode, we connect that color to astaxanthin and explore what science suggests about its role in recovery, inflammation, and performance. We’ll help you decide whether astaxanthin deserves a place in your nutrition toolbox.  Links: Astaxanthin Supplementation as a Potential Strateg...

In this episode, we dive into Pro-Resolving Mediators, compounds that actively work to resolve inflammation in the body. These compounds are vital for athletes and anyone looking to optimize recovery and improve overall health and longevity.  Download the Patreon app to join our free Community (@isnpodcast) or become a supporter of the show by joining our low-cost Silver or Gold level membership. ...

Tune into this episode to hear personal nutrition and training updates from Bob and Dina. Check out more behind the scenes with Bob & Dina in the Gold Level membership of our  Patreon Community . Join for free or choose a low-cost membership level to show your support for the podcast.  ------- Subscribe to our show to get the weekly episodes and also check out the YouTube channel. You can help...

Race day nerves are tough, but stomach and gut issues can ruin your race. In this episode, Bob and Dina are discussing the low FODMAP diet and whether it's your secret to avoiding GI problems and feeling great at the finish line. Have you tried the low FODMAP diet? Let us know your experience over in our free Patreon Community . Join for free or choose a low-cost membership level to show your...

Got a destination race coming up? Catch this episode to learn 3 common mistakes that athletes make when traveling to races so you arrive at the start line prepared and ready to have your best race day yet. Share your race travel tips and experiences over in our Patreon Community:  www.patreon.com/ISNpodcast . Join for free or choose a membership level to be a supporter of the show and keep us free...

Not every athlete needs to fuel like a Tour de France rider. This episode explores some issues with one-size-fits-all high-carb messaging in the endurance sports nutrition world and why testing your personal carbohydrate burn rate and metabolic inefficiencies can be more valuable for your own performance and health.  Some past episodes: ISN Episode 173 : How Metabolic Efficiency Can Help You ISN E...

In this episode, Dina and Bob discuss the carnivore diet, exploring its definition, personal experiences, and implications for health and athletic performance. We delve into the pros and cons of the diet and the need for objective data when considering significant dietary changes like this one. We also provide practical considerations for adopting the carnivore diet if you are thinking of trying i...

In this episode, we explore the carbohydrate needs of athletes, focusing on highlights and insights from professional ultra runner Killian Jornet's race nutrition during the recent Western States 100 Mile Endurance Run. The fueling patterns of the professional athletes are interesting, but is there anything you can learn and apply to your own fueling strategies? Tune in to learn more!  Links:...

Antioxidant supplements sound like a shortcut to being bulletproof, but what are the tradeoffs? In this episode, Bob and Dina unpack when they might help, when they might backfire, and why context like training, age, and food choices matters more than most people realize. If you’ve ever wondered whether you need a supplement or if food is enough, this episode will help you make a more informed, pe...

GLP-1 medications (like Ozempic and Wegovy) have been making headlines for weight loss, but what do they mean for athletes? In this episode, Dina and Bob unpack how these medications work, why they’re being used beyond diabetes, and the potential implications for fueling, recovery, and performance. We also explore nutrient deficiencies with appetite suppression, potential muscle loss, and why pers...

Continuous Glucose Monitors (CGMs) aren't just for people with diabetes anymore, but should you invest in one? We break down the pros and cons of wearing a CGM to help you decide if this trendy health tech is worth it for optimizing your health and performance. We explore how to recognize if you're controlling blood sugar effectively, explain what a CGM is versus traditional glucometers, a...

Do you sweat a lot? That doesn't automatically make you a salty sweater or mean you're losing loads of sodium (the key electrolyte in your sweat). Dina and Bob dig into nearly a decade of their collective real-world sweat testing data, review gender differences, and discuss why general assumptions often miss the mark. Join our Gold Level Patreon tier to see our data breakdown and join the...

In this episode, Dina and Bob dig into sweat rate — what it is, how to measure it, and why it matters more than most athletes realize. Bob shares data from a recent sweat rate test during a long run (and felt the consequences). From there, the conversation branches into sex differences in sweat rate, hormone-related shifts across the menstrual cycle, and how testosterone and aging can change the h...

Struggling with GI distress during training or racing? You're definitely not alone and the good news is, it's fixable. In this episode, Bob and Dina break down the three main contributors to gastrointestinal issues and explore some of the nuances within each area. Whether you're dealing with bloating, cramping, or worse, this discussion will give you a clear starting point to identify...

In this conversation, Dr. Katie Hirsch discusses her journey from being an athlete to a researcher focused on nutrition and exercise science, particularly for female athletes. She emphasizes the importance of protein intake, especially during different life stages such as premenopause and menopause, and addresses the unique nutritional needs of athletic women.  Our discussion includes: Protein int...

Muscle cramps are frustrating, unpredictable, and often misunderstood. In this episode, Dina and Bob unpack three key contributors to muscle cramping, going beyond the usual “hydration and electrolytes” explanation. They share real-life athlete examples, explore the role of neuromuscular fatigue, and explain how terrain-specific training (or lack of it) can set athletes up for mid-race cramping. W...