Explorez tous les épisodes du podcast UNLOCKING PERFORMANCE

In the first episode of UNLOCKING PERFORMANCE, host Till Schenk is joined by our three leading experts in endurance nutrition and physiology: Dr. Julien Louis, Paul Booth, and Robert Gorgos.

Together, they break down one of the biggest topics in endurance sport: carbohydrates. What are the different types of carbs, how do glucose and fructose differ, how much can the body actually absorb, and what really matters for training, racing, gut health, and performance?

The conversation explores carb loading, high intensity fueling, fasted training, fiber, glycogen stores, race breakfast strategies, and why carbohydrate intake in daily training may matter even more than race day itself.

If you want to better understand how to fuel for performance, avoid common mistakes, and build a smarter approach to endurance nutrition, this episode is the perfect place to start.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. BLOG | WEBSITE | INSTAGRAM If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In our long form episodes of UNLOCKING PERFORMANCE, we dive deep into complex topics, break down the details, and explore the science behind performance nutrition. In our short form episodes, Robert Gorogos gives you a simple, compact, and easy to understand introduction to the essentials.

In this episode, Robert explains what carbohydrates are, why they are your body’s primary fuel source, and why it is important to match your intake to the work ahead in order to perform at your best. If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. BLOG | WEBSITE | INSTAGRAM If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In this short episode of UNLOCKING PERFORMANCE, we explore why gut training is a key part of modern sports nutrition. Learn how your body can adapt to higher carbohydrate intake, why this matters for performance, and how to make fueling more effective and more comfortable on race day. If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. BLOG | WEBSITE | INSTAGRAM If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

Glucose and fructose are key carbohydrate sources during exercise. Used in the right ratio, they can help your body absorb and utilise energy more effectively. But when the balance is off, whether too much or too little of either one, your body may not be able to absorb and use that energy effectively. That is why understanding carbohydrate ratios and knowing when to use them matters.

Taking in 120 g of carbs per hour is not always necessary, and a 1:0.8 ratio is not always the right choice. In this episode of UNLOCKING PERFORMANCE, Robert Gorgos explains why different carbohydrate ratios exist and why, when it comes to training, you should think beyond sugar and focus on the right ratio for the work ahead.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. BLOG | WEBSITE | INSTAGRAM

If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In this episode of UNLOCKING PERFORMANCE, Robert breaks down why hydration and electrolytes are essential for endurance performance. Learn how fluid loss affects heart rate, body temperature and perceived effort, why sodium matters most in sweat, how to measure your sweat rate, and how to build a hydration strategy that actually fits your needs. Because even the best fueling plan falls apart when hydration fails. If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. BLOG | WEBSITE | INSTAGRAM If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In this episode of UNLOCKING PERFORMANCE, we take a closer look at sodium and its real role in endurance performance. Learn why more sodium is not always better, how it affects hydration and carbohydrate absorption, and why individualized strategies matter far more than following high sodium trends. A clear, science based breakdown for athletes who want to fuel smarter. If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. BLOG | WEBSITE | INSTAGRAM If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In this short episode of UNLOCKING PERFORMANCE, we explore why the microbiome may become one of the most important frontiers in endurance nutrition. From digestion and nutrient absorption to inflammation, immunity and aerobic adaptation, your gut does far more than most athletes realize. As research evolves, one thing becomes clear: a healthy and diverse microbiome may be a key driver of both performance and long term health.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. BLOG | WEBSITE | INSTAGRAM If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

Amino acids are often linked to strength training, but they also play an important role in endurance sports. In this episode of UNLOCKING PERFORMANCE, Robert Gorgos explains what amino acids actually do, when they matter most, and how they can support recovery, adaptation, and performance in training and racing. If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

Protein is often reduced to muscle building, but its role in endurance performance goes far beyond that. In this episode of UNLOCKING PERFORMANCE, Robert Gorgos explains how much protein endurance athletes actually need, why total daily intake matters more than obsessing over single meals, and how smart protein choices can support recovery, adaptation, satiety, and overall health.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

Race day fueling starts long before the race itself. In episode 2 of UNLOCKING PERFORMANCE, Till Schenk talks with Paul Booth, Dr. Julien Louis and Robert Gorgos about what race nutrition really means and why it is about much more than just taking a few gels during exercise.

The episode dives into the difference between endogenous and exogenous fuel sources, why your daily nutrition matters just as much as your race plan, and how athletes can find a strategy that actually matches their own demands. Instead of blindly copying what the pros do, the conversation focuses on understanding your own energy needs, your training load, your pace, and your ability to absorb carbohydrates.

They also talk about realistic carbohydrate targets, when gels, drinks, bars or even real food make sense, why gut training can be a real gamechanger, and how hydration and carbohydrate intake work together in practice. Whether you are preparing for a 10K, a marathon, an Ironman or a long ride, this episode gives you a clearer framework for building a fueling strategy that works for you.

If you want to approach race day with more confidence and less guesswork, this episode is for you.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

Leucine is often mentioned when it comes to recovery and muscle protein synthesis, but its role goes beyond that. In this episode of UNLOCKING PERFORMANCE, Robert explains how leucine supports muscle repair, recovery, and anabolic processes, why it works best in combination with all essential amino acids, and what endurance athletes should actually know about its relevance in sports nutrition. The episode also looks at leucine’s wider role in metabolic health, including glucose regulation, tissue repair, and overall recovery support.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

Intense endurance training does not just challenge your muscles, it can also challenge your immune system. In this episode of UNLOCKING PERFORMANCE, Robert explains why prolonged exercise can increase the risk of illness, what the so called open window really means, and where L glutamine may play a role in recovery. The episode looks at glutamine’s relevance for immune function, gut health, and post exercise recovery, while also putting its limits into perspective. A practical deep dive for endurance athletes who want to better understand what happens after hard sessions and races.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

Caffeine is one of the most widely used performance supplements in endurance sports, but its real effect is often misunderstood. In this episode of UNLOCKING PERFORMANCE, Robert explains why caffeine works primarily through the central nervous system, how it changes the perception of fatigue and effort, and why that can make such a difference in training and racing. The episode also looks at dosage, timing, individual tolerance, common side effects, and why more caffeine does not automatically mean more performance. A practical overview for endurance athletes who want to use caffeine more effectively.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos shares the story behind the philosophy of MNSTRY and explains how the brand began. What started as a search for products he would personally want to use every day became a clear mission: to create sports nutrition that supports performance without relying on unnecessary artificial ingredients. Robert talks about the early days of product development, the thinking behind the first formulas, and why subtle taste, gut comfort, and long term health have been central to MNSTRY from the very beginning.

The episode also dives into the needs endurance athletes still often get wrong today, especially when it comes to carbohydrate intake, daily fueling, and consistency. On top of that, Robert gives a look behind the scenes at how new ideas turn into products and what role topics like immunity, sleep, and recovery now play in the wider MNSTRY approach. A personal and insightful conversation about brand vision, product philosophy, and the bigger idea behind sports nutrition designed differently.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes listeners through the thinking behind the MNSTRY drink mix range and explains why not every carbohydrate product should do the same job. From SLOW CARB for long, easy sessions and fat metabolism focused training, to FAST CARB, POWER CARB, RACE CARB and the HEAT products for more demanding, high energy or high sweat scenarios, this episode breaks down how each product is built around a specific use case.

The conversation also explores one of the most misunderstood topics in sports nutrition: carbohydrate ratios. Robert explains what ratios like 4:1, 2:1 and 1:0.8 actually mean, how glucose and fructose use different transport systems in the gut, and why the right ratio depends on how much carbohydrate an athlete really needs per hour. A practical behind the scenes look at product design, fueling logic and how to choose the right drink strategy for different sessions, intensities and environments. If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

Bicarbonate has been around for decades, but its role in performance is still underestimated. In this episode of UNLOCKING PERFORMANCE, Robert explains how bicarbonate works as a buffer, why it can help delay fatigue during high intensity efforts, and where it can make a real difference in endurance sports. From short explosive efforts to race deciding surges in cycling, triathlon or trail running, this episode breaks down the science, the practical use, and why modern formulations have changed the game. A strong deep dive into one of the most effective tools for going harder for longer.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

Bicarbonate is not just a race day tool. In this episode of UNLOCKING PERFORMANCE, Robert takes the topic one step further and explains how sodium bicarbonate may not only buffer fatigue during high intensity efforts, but also support recovery, repeatability, and long term adaptation. The episode looks at how bicarbonate can be used strategically, why timing and dosage matter, how its effect can be prolonged in longer races, and which caveats athletes need to keep in mind, especially when it comes to sodium intake. A practical episode for athletes who want to understand how to use bicarbonate with more precision and purpose.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

Minerals are essential for endurance performance, yet their role is often underestimated. In this episode of UNLOCKING PERFORMANCE, Robert explains why sodium, potassium, magnesium, and calcium are so important for fluid balance, muscle function, nerve signaling, and recovery, and why trace elements like iron and zinc also play a critical role for athletes under training stress.

The episode looks at how mineral deficiencies can develop, which warning signs athletes should pay attention to, and why fatigue, cramps, slow recovery, and poor performance are often linked to more than just training load. It also covers practical strategies to support mineral balance through everyday nutrition, carbohydrate drinks with electrolytes, and regular monitoring during demanding training phases. A clear and practical episode on how to keep your system aligned and performance-ready.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In episode 3 of UNLOCKING PERFORMANCE, host Till Schenk is once again joined by our three leading experts in endurance nutrition and physiology: Dr. Julien Louis, Paul Booth, and Robert Gorgos. Together, they break down one of the most misunderstood topics in endurance sport: carbohydrates and recovery. Why does recovery not just mean protein, what role do carbohydrates really play after training, how important is the so called open window, and what actually matters when athletes want to recover well between hard sessions, races, or training blocks?

The conversation explores glycogen replenishment, liver and muscle glycogen, recovery shakes, nutrient timing, calorie counting, training camps, multi day racing, low fiber strategies, anti inflammatory foods, and why the quality of your food still matters even when performance is the priority. If you want to better understand how to recover from endurance training, avoid common fueling mistakes, and build a smarter strategy for the days between your key sessions and races, this episode will give you a practical and science based framework.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In this episode of UNLOCKING PERFORMANCE, Till sits down with Laura Philipp for a deep and honest conversation about what it really takes to perform at the highest level in long distance triathlon.

Together, they talk about Laura’s journey from her early breakthrough in Wiesbaden to becoming one of the sport’s defining athletes, and about how the demands of professional racing have changed over the years. The conversation explores training, recovery, social media, race week pressure, mental strength, and the importance of building the right team around you.

Laura also shares her perspective on fueling, underfueling in training, race weight myths, and the specific needs of female athletes. From cycle tracking and recovery to long term health and performance, this episode offers a personal look into the realities of elite sport and the lessons that matter far beyond the professional level.

If you want to understand what high performance really looks like behind the scenes, and what endurance athletes can learn from one of the best in the sport, this episode is well worth listening to.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos breaks down how triathletes should approach nutrition in the final days before an important long distance race and on race day itself.

The episode covers when detailed race nutrition preparation really begins, how to structure carbohydrate loading, why reducing fiber before a long race can make a difference, and what a practical race morning breakfast can look like. Robert also explains how much carbohydrate athletes may need during the race, how to think about fueling on the bike versus the run, and why logistics and tolerance matter just as much as the numbers. On top of that, the episode looks at key race day additions such as pre hydration, caffeine, and cherry based antioxidant strategies, while keeping the overall message simple: no experiments, no panic, and no last minute mistakes. A practical guide for athletes who want to arrive at the start line well fueled, well prepared, and ready to perform.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In this Nutrion Basics episode of UNLOCKING PERFORMANCE, Robert takes a closer look at one of the most important minerals in sports nutrition: magnesium.

The episode explores magnesium’s role in energy metabolism, muscle function, the nervous system, and recovery, while also breaking down daily requirements, food sources, testing limitations, and the real relevance of supplementation for athletes. Robert explains why magnesium is essential for hundreds of processes in the body, why deficiency is less common than many people think, and why muscle cramps are not automatically a sign of low magnesium.

The episode also looks at different forms of magnesium, bioavailability, sweat losses, and the situations in which supplementation may actually make sense. A practical and evidence based episode for athletes who want to better understand magnesium, performance, and when more is not necessarily better.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at one of the most overlooked minerals in sports nutrition: potassium.

This nutrition basics episode explores potassium’s role in fluid balance, nerve signaling, muscle function, repeated contractions, and post exercise recovery. Robert explains why potassium is especially relevant for athletes training in the heat or over long durations, how it contributes to rehydration and muscular performance, and why insufficient intake can affect performance more than many athletes realize.

The episode also covers daily requirements, practical food sources, potassium losses during exercise, and why most athletes can meet their needs through a balanced diet without relying on extra supplementation. A practical and evidence based episode for athletes who want to better understand one of the most underrated minerals in endurance performance.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at calcium and why it is far more than just a bone mineral.

The episode explores calcium’s role in bone health, muscle contraction, nerve function, hormone regulation, and recovery, while also looking at newer research around calcium and fat metabolism. Robert explains how calcium supports structural and metabolic functions in the body, why athletes with low energy availability or hormonal imbalances may face greater risks, and which factors can affect calcium absorption and long term bone health.

The episode also covers daily requirements, practical food sources, athlete specific risk factors, and the situations in which supplementation may actually make sense. A practical and evidence based episode for athletes who want to better understand calcium, performance, and the bigger picture behind long term health and resilience.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG

If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at iron and why it is one of the most important trace elements for endurance performance.

The episode explores iron’s role in oxygen transport, energy metabolism, recovery, and immune function, while also explaining how ferritin and transferrin help regulate iron status in the body. Robert breaks down why athletes, especially in endurance sports, are at greater risk of deficiency, how diet quality and nutrient combinations affect absorption, and why both low and excessive iron levels can create real problems for health and performance.

The episode also covers key risk factors, symptoms of deficiency, supplementation strategies, side effects, and why iron status becomes especially important in phases such as altitude training. A practical and evidence based episode for athletes who want to better understand iron, fatigue, recovery, and the balance required for long term performance.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at zinc and why this often overlooked trace element plays such an important role in health, recovery, and athletic performance.

The episode explores zinc’s role in enzymatic function, immune health, muscle adaptation, acid-base regulation, and recovery, while also explaining how zinc absorption works and why dietary patterns strongly influence zinc status. Robert breaks down the difference between food sources and supplements, why athletes with high sweat losses, restrictive diets, or plant-based nutrition may be at greater risk of deficiency, and why more zinc is not automatically better.

The episode also covers zinc rich foods, the limits of blood testing, the risks of long term oversupplementation, and the situations in which supplementation may actually make sense. A practical and evidence based episode for athletes who want to better understand zinc, recovery, immune function, and the balance required for long term performance.

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at dietary fiber and why it plays a much bigger role in endurance nutrition than many athletes realize.

The episode explores the difference between soluble and insoluble fiber, how fiber supports gut health, blood glucose regulation, recovery, and metabolic function, and why these benefits matter for long term performance. At the same time, Robert explains why the same foods that support health during everyday training can become problematic when eaten too close to key sessions or competition.

The episode also covers practical timing strategies, race week adjustments, individual tolerance, and why there is no one size fits all approach when it comes to fiber intake. A practical and evidence based episode for athletes who want to better understand gut health, fueling, and how to balance long term health with race day performance. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

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In this episode of Unlocking Performance, our sports nutrition experts Robert, Julien and Paul explore why hydration should be the foundation of every endurance fueling strategy. They discuss dehydration thresholds, individual sweat rates, sodium requirements, fluid absorption and the close connection between hydration, carbohydrate intake and gastrointestinal problems.

From functional dehydration and cramping myths to practical drinking strategies for heat, racing and ultra-endurance events, this episode explains why there is no universal hydration formula and how athletes can build a strategy that works for their body, their sport and the conditions they face. Since Till is on his well deserved vacation travelling the Andes, Lennart the CMO of MNSTRY is the host of this episode. 

If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

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In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos breaks down the science of pre-exercise hyperhydration. Learn why simply drinking more water before a race is not enough, how sodium can help increase fluid retention, and when hyperhydration may actually support endurance performance. A practical look at one of the most misunderstood tools in race-day hydration. If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos explores why tart cherry has become one of the most discussed tools in elite recovery nutrition. Learn why timing matters, why the real benefit may start before the race, and how polyphenol-rich tart cherry can support recovery, reduce muscle soreness, and help athletes stay ready across demanding training blocks and competitions. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

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In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos explores why sleep is one of the most powerful recovery tools available to athletes and how nutrition can support it. From meal timing, carbohydrates and protein to micronutrients, tart cherry, glycine and other natural compounds, this episode breaks down the nutritional factors that may influence sleep quality, recovery and adaptation.

The key message: nutrition can help, but the foundation remains consistent sleep habits, smart timing and a recovery strategy that works with your training and competition schedule. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

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In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos breaks down one of the most misunderstood topics in sports nutrition: sugar. Learn why sugar is not inherently harmful, why context matters, and how endurance athletes can use rapidly available carbohydrates to fuel performance, support recovery, and stay metabolically efficient. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram.

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