Inside Sports Nutrition – Details, episodes & analysis

Do you have a strategy for your grocery shopping or are you winging it? You’re going to want to tune in to this episode to hear our 13 tips for ways to approach your grocery shopping that will save you money, time, and stress. 

--

Check out our new Patreon membership options over at patreon.com/isnpodcast – sign up and take advantage of some special benefits, savings, and opportunities for bonus content with Bob and Dina.

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Ema Thake, Sports Dietitian and Director of Performance Nutrition for the Denver Broncos, joins us to share her insights and experiences as a Sports Dietitian from the collegiate level to her current work for a professional football team. 

Our discussion includes:

• Ema’s athletic background and how she got into the field of sports nutrition
• Changes in sports nutrition throughout her collegiate experience
• Challenges that collegiate athletes face and biggest nutrition mistakes that are made
• Example of a success story
• The use of supplements in collegiate athletes
• An overview of differences in working with professional football players and her roles with the Denver Broncos
• The importance and impact of a performance team

Links:

• About NIL in college sports
• Follow Ema on Instagram @emathake

More about our guest:

Ema is a Registered Dietitian and Board-Certified Specialist in Sports Dietetics.

Ema graduated with her Bachelor of Science from the University of Northen Colorado in 2010, where she ran cross country and track and field. In 2013, she completed her master’s degree in Sports Nutrition and Exercise Physiology, as well as her dietetic internship at the University of Utah. Through her graduate work and internship, she worked closely with the Utah football team as well as a handful of Olympic sports teams as the sports nutrition team and athletic department navigated deregulation and a rapidly growing demand for sports nutrition services.

Ema started her career as a sports dietitian at UCLA (2013-2014), also working at the USC Keck Medical Center as an inpatient oncology dietitian. During this time, she also consulted with California State Long Beach as the first dietitian working with their athletic department. In 2014, Ema returned to Salt Lake City and the University of Utah to work as a sports nutrition fellow. From 2014-2015, she worked as an outpatient performance dietitian, building the sports nutrition clinic within Intermountain Healthcare.

Ema has held positions as Director of Performance Nutrition at the University of Washington (2015-2022) and the University of North Carolina (2022-2023), where she oversaw the entire nutrition department and supported athletes from football and Olympic sports. Ema returned to her hometown of Denver, Colorado and joined the Broncos staff as the Director of Performance Nutrition in 2023, where she oversees all aspects of player nutrition and food service. 

---

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com. 

Vomiting happens in some endurance sports such as ultrarunning, but does that mean we should normalize it? We share our perspectives along with some strategies to help you avoid or minimize vomiting from happening to you during your training and racing endeavors. 

--

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to see if it helps with your cognition and focus? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

Connect with Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

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, nutrition, injury prevention, aging, and women’s health.

Topics we discuss include:

• Colleen’s athletic background and what inspired her to get into her current career path
• Reasons athletes get injured and the nutritional contributions
• The importance of a good warm-up prior to exercise
• Fueling in and around workouts for female athletes
• Myths and misconceptions about strength training
• Colleen’s personal nutrition journey
• Adapting training with the menstrual cycle and the perimenopausal biological life stage

Links:

• WellBody Lab – Colleen’s virtual private practice
• REVO Physiotherapy in Boulder, Colorado – where you can see Colleen in person for physical therapy and strength & conditioning
• Connect with Colleen on IG @wellbodylab_drcolleen or via email colleen@wellbodylab.com

Quote from Colleen:

“If you’re not going to make time for strength training, then you’re going to have make time for injury, so it’s your choice.”

Read More about our guest:

https://www.revoptboulder.com/colleen-mcginnis

Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Use the code ISNPODCAST for a 20% savings on any of their testing panels. Follow them on Instagram @insidetracker and Facebook at InsideTracker.

This episode is also brought to you by All Around Snack Co., founded by Sport Dietitian, Bob Seebohar. All Around Snack Co. has super tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Perfect for kids, families, athletes and everyone in between! Check out Gourmet Snack Mix, ENRG BITES, or Protein Puffs at www.allaroundsnackco.com and use the code ISNPODCAST22 for 15% off your order at the All Around Snack Co. website.

Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com

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 carbohydrates during exercise
• How metabolic testing facilitates the development of personalized carbohydrate intake strategies

Links:

• The FASTER study: https://pubmed.ncbi.nlm.nih.gov/26892521/
• CTW Endurance: https://www.ctwendurance.com/races, Patrick’s trail racing company based in the Hudson Valley area

More about our guest:

Patrick M. Davitt, PhD, CSCS, FACSM, is an associate professor and the program director of Exercise Physiology and the Human Performance Laboratory director at Saint Joseph's University, in Philadelphia, PA. He earned his PhD in nutritional physiology and biochemistry, with a specialization in exercise physiology/energy metabolism. He did a postdoctoral fellowship at the University of Connecticut where he studied low carbohydrate/ketogenic dieting in ultra-endurance athletes.

Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Use the code ISNPODCAST for a 20% savings on any of their testing panels. Follow them on Instagram @insidetracker and Facebook at InsideTracker.

This episode is also brought to you by All Around Snack Co., founded by Sport Dietitian, Bob Seebohar. All Around Snack Co. has super tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Perfect for kids, families, athletes and everyone in between! Check out Gourmet Snack Mix, ENRG BITES, or Protein Puffs at www.allaroundsnackco.com and use the code ISNPODCAST22 for 15% off your order at the All Around Snack Co. website.

Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com

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: 32021500; PMCID: PMC6983467. (https://pubmed.ncbi.nlm.nih.gov/32021500/)
• Correia JM at al. Effects of Intermittent Fasting on Specific Exercise Performance Outcomes: A Systematic Review Including Meta-Analysis. Nutrients. 2020 May 12;12(5):1390. doi: 10.3390/nu12051390. PMID: 32408718; PMCID: PMC7284994. (https://pubmed.ncbi.nlm.nih.gov/32408718/)

Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body.

Use the link  insidetracker.com/isnpodcast or the code ISNPODCAST for a 20% savings on any of their testing panels. Check them out at www.insidetracker.com, on Instagram @insidetracker and Facebook at InsideTracker

This episode is also brought to you by All Around Snack Co., founded by Sport Dietitian, Bob Seebohar. All Around Snack Co. has super tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Perfect for kids, families, athletes and everyone in between! Check out Gourmet Snack Mix, ENRG BITES, or Protein Puffs at www.allaroundsnackco.com and use the code ISNPODCAST22 for 15% off your order at the All Around Snack Co. website.

Learn about Bob and Dina’s services and programs at www.enrgperformance.com and www.nutritionmechanic.com.

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 the founder and research pioneer, Professor Kieran Clarke.

We discuss:

• Brian’s background and how he became the Chief Strategy Officer for deltaG
• Differences between ketosis and ketogenesis, and how the ketogenic diet and ketone esters fit into the picture
• How to figure out your own “sweet spot” for dosing the ketone esters
• What you’ll notice after taking the deltaG ketone esters
• How to choose and use the deltaG products to reap the health and performance benefits
• How to be a smart shopper when perusing the ketone supplements available on the market

Other Links:

• Check out the deltaG website and use the code ISNPODCAST to save 10% on your purchase
• Schedule a free 15-minute consultation call with Brian here: https://www.deltagketones.com/pages/15-min-consult-with-brian-landing-page
• deltaG Ketone Ester published research studies: https://www.deltagketones.com/pages/ketone-ester-clinical-trial
• Our interview with Professor Kieran Clarke, the founder of deltaG and pioneer in ketone ester research: https://insidesportsnutrition.com/episodes/kescience

Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Use the code ISNPODCAST for a 20% savings on any of their testing panels. Follow them on Instagram @insidetracker and Facebook at InsideTracker.

Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com

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’ll want to learn what makes the deltaG products the most effective of all of them on the market.

We discuss:

• How Professor Clarke became a pioneer in ketone ester research
• What ketone esters are, how they are made in the body, which ketone to measure
• Differences between ketone esters, salts, butanediol, MCTs and why the form and source matter when you are taking supplemental ketones
• The level of ketones in the blood that is optimal
• Ketones as an energy source in the mitochondria vs. serving as a signaling molecule
• The benefits of ketone ester supplementation without needing to do the ketogenic diet
• Why to ingest both carbs and ketone esters pre-exercise and what kind of carb may work best for steady fuel and energy
• Benefits of ketone ester for athletic performance & recovery, focus and cognition, hunger control, sleep quality, and head/brain trauma
• What we know about ketone esters in the aging population, youth athletes, and menopause
• How ketone esters are synergistic with caffeine

Other Links:

• deltaG website and use the code ISNPODCAST at checkout to save 10%
• deltaG Ketone Ester published research studies: https://www.deltagketones.com/pages/ketone-ester-clinical-trial

More about Professor Clarke:

Born in Adelaide, South Australia, Kieran Clarke studied for her undergraduate BSc (Hons) in Biological Sciences at Flinders University.

She obtained her PhD in Biochemistry at the University of Queensland before taking a post-doctoral fellowship at Harvard University Medical School Nuclear Magnetic Resonance Laboratory between 1985 and 1989. After Harvard, Prof. Clarke was appointed Group Leader for the National Research Council of Canada and an Adjunct Professor in the Department of Physiology at Ottawa University in Canada. In 1991, she joined the University of Oxford as Professor of Physiological Biochemistry and Head of the Cardiac Metabolism Research Groups in the Department of Physiology, Anatomy and Genetics.

She has over 25 years research experience in magnetic resonance (MR) imaging and spectroscopy to non-invasively measure human cardiac, brain and skeletal muscle function and energy metabolism.

Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Use the code ISNPODCAST for a 20% savings on any of their testing panels. Follow them on Instagram @insidetracker and Facebook at InsideTracker.

Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com

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 discretion around the supplements you take
• Why or why not “Eat like the pros” is worthwhile

What things bug you in the nutrition world? Email us at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast to let us know.

Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body.

Use the link  insidetracker.com/isnpodcast or the code ISNPODCAST for a 20% savings on any of their testing panels. Check them out at www.insidetracker.com, on Instagram @insidetracker and Facebook at InsideTracker.

Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com

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 review of Hunter’s cycling history and how his interest in nutrition began
• Nutrition and blood sugar insights from wearing a continuous glucose monitor (CGM) for daily nutrition and for bike fueling
• His fueling and electrolyte strategies to keep his energy steady
• Eating strategies when he’s traveling and cycling internationally
• How and why Hunter uses ketone esters
• His recovery shake recipe

· How Hunter and his artists are turning power data files from professional cyclists into NFT art; check it out at Project Fuerza (https://www.projectfuerza.com/about)

Other Links:

• Hunter’s Peaks Coaching Group website http://www.peakscoachinggroup.com/ and on Instagram at https://instagram.com/peakscoachinggroup/and Facebook at https://www.facebook.com/peakscoaching
• The “Noatmeal” Hunter enjoys from Birota Foods https://www.birotafoods.com/the-anti-oatmeal(use code BFISNPOD22 for 10% off online orders) and the many yummy goodies from All Around Snack Co. https://www.allaroundsnackco.com/(use code ISNPODCAST22 for 15% off online orders)
• Ketone Esters from TdeltaS – use the code ISNPODCAST to save 10% at checkout https://bit.ly/ISNKE
• UCAN, a stable fueling source, www.ucan.co

“Every food choice matters.” – Hunter Allen

More about Hunter:

Not only is he a legendary cycling coach, he’s also the co-author of the book  “Training and Racing with a Power Meter” and “Cutting-Edge Cycling”, co-developer of TrainingPeaks WKO+ software, and founder of Peaks Coaching Group. Hunter has been coaching endurance athletes since 1995, and his athletes have achieved more than 2000 victories and numerous national, world championship titles and Olympic Medals. Hunter is known as the “Coaches Coach” and frequently has coaches from around the world consulting with him to learn more about the latest in cycling and triathlon training principles. Learn much more at https://www.peakscoachinggroup.com/HunterAllen.

Thank you to our podcast sponsor, Athlete Blood Test, who provide individualized, athlete-specific blood analysis to discover your unique nutrition, training, and recovery needs. Use code ISN22 for a 15% savings on any of their testing panels. Check them out on the web at www.athletebloodtest.comand on Instagram @athletebloodtestcom and Facebook at Athlete Blood Test. You can also email results@athletebloodtest.com for more information.

Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com