UNLOCKING PERFORMANCE – Détails, épisodes et analyse

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

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

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

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

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

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

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

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

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

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