Inside Sports Nutrition

Who doesn’t love a good end of year countdown? Catch this episode to hear Bob and Dina do their Top 10 countdown of nutrition areas that were hot on their respective professional radars in 2022. You may be surprised to hear what’s on their list! Thank you to our podcast sponsor, InsideTracker , who provides you with a personalized plan to build endurance, boost energy and optimize your health for...

Bob and Dina huddle with Dede Griesbauer who left a successful Wall Street career to become a professional triathlete. She has several Ironman and 70.3 triathlon wins and also holds records in Ultraman racing including this year’s female Ultraman World Champion (at the young age of 52). Tune in to her story about her extensive swimming background and how she became an Ironman and Ultraman champion...

Ever had a Sport Dietitian on your race or event crew? If not, you’re in for a treat as we recap our recent race crewing experience for one of Bob’s athletes, Linda, at the brand new “Route 66 Ultrarun”. This race is 140 miles of road that follows the historic Route 66 Highway from Seligman to Topock, Arizona. You’ll get an insider perspective for what it’s like to have a Sport Dietitian on your c...

It’s our version of a coffee klatch, but we’re calling it “M&M” which stands for “Matcha and Maté ”. Tune in to find out why and hear a bit about our current morning routines. There’s not one routine that works for all people and none of us need to have the same routine for a lifetime. But what is key is to find a routine that helps you start your own version of a productive day! Thank you to...

In this Ask Us Anything episode, Bob and Dina answer questions from our listeners. You’ll also learn about Bob’s favorite comfort food and Dina’s recent switch to her morning go-go juice. Questions we address from listeners: What are your thoughts on energy drinks for youth athletes? How do I know if I’m eating enough during an intense training phase? Do we need to fuel for an early morning run th...

Sports nutrition guidelines for carbohydrate intake have evolved over recent years from 30-60 grams per hour to 60-90 grams per hour. But have you heard some of the recent buzz about bumping the hourly intake up 120 grams per hour? Would a higher hourly intake promote your athletic recovery? In this episode, Bob and Dina discuss a research paper from 2020 that compared hourly carbohydrate intakes...

You can find Medium Chain Triglycerides (MCTs) in a multitude of food products and supplements, but do you know which MCTs are more beneficial and reasons to consume them? Check out this episode to get in the know about MCTs! We discuss: What are MCTs and the different types? MCTs as an energy source and other potential health benefits Why caprylic and capric acids (“C8 and C10”) are the more impo...

Are you doing regular strength training and do you know the full range of benefits? And women, did you know strength training is essential as you age into your masters years? Catch this episode where Bob and Dina sit down with Colleen McGinnis, Doctor of Physical Therapy, Strength and Conditioning Coach, and Women’s Health Specialist based out of Boulder, Colorado to talk strength training, nutrit...

Bob and Dina talk with Dr. Patrick Davitt about the changing tides in sport and exercise science with regard to carbohydrate fueling for athletes. We discuss: Patrick’s background in athletics and his recent experiences in ultra running Carbohydrate intake ranges and strategies for athletes Carbohydrate loading – is it still a thing? The FASTER study and glycogen Lower vs. higher glycemic carbohyd...

Should you be practicing intermittent fasting (“IF”)? What are the health and performance benefits? Are you a good candidate for IF? Bob and Dina discuss these topics as one of their first episodes to cover fasting for athletes. Links to research: Zouhal H et al. Exercise Training and Fasting: Current Insights. Open Access J Sports Med. 2020 Jan 21;11:1-28. doi: 10.2147/OAJSM.S224919. PMID: 320215...

Bob and Dina meet with Brian McMahon of the deltaG company to continue the discussion on ketone esters. This episode is for you if you want to learn more about who may benefit from ketone esters, the potential health and performance benefits, and how to use and monitor their efficacy for your own self. To learn more about the science of the deltaG ketone esters, check out episode #46 to hear from...

Bob and Dina meet with University of Oxford Professor Kieran Clarke to discuss the science of ketone esters. You’ll learn why and how the supplemental form of ketone esters provide many health and athletic performance benefits, in addition to better understanding the key differences between the various products now available on the market. This is definitely a supplement worth considering, but you...

In this episode, Bob and Dina get into the “Feed Zone” to chat about concerns and annoyances we experience as Sport Dietitians. These are things we want you to ponder and learn from. We rant about: How to treat your grocery shopping like training and get more out of the whole experience The excuse of “I don’t have time” and the challenge posed to do a genuine time management check Having discretio...

Bob and Dina have an in-depth discussion with the legendary cycling coach, author, and founder of Peaks Coaching Group, Hunter Allen, about how he has evolved his nutrition and fueling strategies over the years to manage his hypoglycemia, health concerns, and cycling performance. You don’t need to be a cyclist to gain lots of nutrition and health tidbits from this episode! We discuss: A brief revi...

Bob and Dina discuss blood biomarkers that are important for plant-based athletes and the context of why, when, and how. You’ll want to tune into this one, especially if you are considering switching to a more plant-based diet (vegan or vegetarian) or if you are already eating a plant-based dietary pattern. We chat: · What does “plant-based” mean? · Understanding the reasons for moving towards pla...

Bob and Dina sit down with adventurer Andrew Skurka to talk about his journey to becoming a long-distance backpacker, ultrarunner, 2:27 marathoner, and outdoor guide. We discuss: · Andrew’s origin story and how he got into outdoor sports and adventure · What he learned from his initial metabolic efficiency test · His typical nutrition day when at home vs. on a guided backpacking trip · His famous...

Bob and Dina sit down with the founder of Athlete Blood Test to talk all about the ins and outs of blood biomarker testing for athletes. You’ll want to tune into this episode to learn how and why biomarker testing will help you perform better in sport! We discuss: · Garret’s background and the origin story of AthleteBloodTest · How athlete-specific blood testing has evolved in the past 15 years ·...

Bob and Dina do a Leadville 100 race recap with Don Reichelt who is an elite trail and ultra runner from Fairplay, Colorado. Don returned to the start line of the Leadville 100 after a DNF in 2021 due to his lungs shutting down (from the numerous Colorado wildfires that affected air quality). And while this year he earned the big buckle with a sub-25 hour finish, it was not the race he had planned...

In this Ask Me Anything episode, Bob and Dina answer questions from our listeners. You’ll also learn Bob’s favorite summer time fruit and Dina’s morning coffee routine. Questions we address: · How do we ensure we are getting adequate protein without weighing or measuring? · Should I be using protein powder and how do I choose which one to use? · Is collagen powder enough protein? Do we need protei...

Bob and Dina chat about updates with regard to nutrition strategies specific to the female athlete throughout the lifecycle. We chat: · The importance of tracking menstrual cycles in premenopausal athletes and what to track · Should female athletes be doing menstrual cycle phase-based training across the board? · Some nuances between the follicular and luteal phases of the naturally menstrual cycl...

Got protein and know how to use it? In this episode, Bob and Dina meet with Dr. Stuart Phillips, a legend in the field of protein research in the athletic and aging populations. We catch up to hear his updates surrounding hot topics in the world of protein and the athlete population. We discuss: · Updates on protein recommendations and dosing for athletes · Benefits and nuances of protein distribu...

Bob and Dina chat about some real life sports nutrition tips and strategies that ultra endurance athletes need to know and do in their training, competition, or simply to make for a better overall “ultra experience”. We chat: · What is “ultra”? · What does intensity have to do with fueling considerations? · The benefits of planning and note taking in fine-tuning your nutrition plan for event or ra...

You’ve probably never heard of the carbohydrate source “isomaltulose”, but you’ll want to learn what it is and why it may be in your future hydration drink.  Bob and Dina huddle with Tavis Piattoly, Sport Dietitian and Co-Founder of LiquidFuel, the innovative bottled drink that is soon to hit the shelves. We also discuss: · The origin story for LiquidFuel · Why isomaltulose is so unique from...

Endurance athletes, how are your training zones structured? How are you fueling the workouts for the specific zones? What about Zone 3 – are you training in this comfortably uncomfortable zone and what are you doing for fueling? In this episode, Bob and Dina discuss polarized training and the classic 80/20 approach to splitting intensity between low and high intensity zones...and the mysterious Zo...

Bob and Dina huddle with Taren Gesell, who built his fame as “Triathlon Taren” with his hugely popular YouTube channel focused on all things triathlon. Taren is now the head honcho behind MyMottiv.com, a coaching app and set of resources to help endurance athletes train for their events. We chat about: · Taren’s transition from being an investment advisor to an entrepreneur in the triathlon and fi...