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

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 plant-based eating

· Why a baseline dietary assessment and supplement check is critical before going to a plant-based pattern

· Higher priority blood biomarkers or panels to have checked include:

• CBC (Complete Blood Count) with platelets and differential
• Ferritin, serum iron, total iron binding capacity, transferrin saturation
• Hematocrit, hemoglobin
• B12, folate
• RBC magnesium
• Vitamin D (25-hydroxyvitamin D)

· Other markers to consider are:

• Lipid panel
• Omega-3 index
• A full thyroid panel (not just TSH)

· Is blood testing appropriate for teen athletes?

· How often should blood testing be done

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.

Got a question related to blood testing? Send us an email to hello@insidesportsnutrition.com. And don’t forget you can learn about the nutrition coaching and testing services we offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com

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 beans-rice-Fritos dish (https://www.youtube.com/watch?v=XQp81n8uzzE) and other food ideas for backpacking and thru-hiking

· The diet that appears to be the least successful for backpacking

· Marathon training

Links:

· Recipes and food ideas for the trails from Andrew and his team

· His Metabolic Efficiency Assessment from 2014

· The YouTube video of Andrew literally scaring the crap out of a grizzly bear

Learn more about Andrew, the guided backpacking and thru-hiking trips that he and his team offer, and many other outdoor insights at http://www.andrewskurka.com/ and find him on Instagram @andrewskurka

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

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

· Why blood testing isn’t just for professional athletes

· Differences in the approaches of athlete-specific blood testing analysis

· The importance of combining subjective data from athletes and combining this paying attention to how we FEEL as athletes, along with the blood biomarker data, and monitor trends over time

· Nuances of plant-based athletes

· Aspects of the aging athlete population and youth athletes

· The dangers of dietary supplementation

Links:

· Know if you’re Low non-profit (https://www.knowifyourelow.com/)

· AthleteBloodTest (https://www.athletebloodtest.com/)

Quotes from Garret Rock:

“You go to an Ironman race and look at the wheels, the bikes, the water bottles that cost as much as a blood test and all of that is for naught if you don’t have your physiology figured out.”

“Statistically, at least in our data, recreational athletes are more likely to have a both deficiency and over-supplement than professionals.”

“You’re going to be to be faster if your body is optimized.”

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

In this Ask Us Anything #15 episode, we answer two listener questions related to creatine supplementation in hot weather and the Naak energy drink for ultra running.  We love our listener questions, so keep them coming!  

Links:

• Episode 35 that included a conversation about palatinose, a unique carbohydrate source
• Episode 113 about carbohydrate absorption and carbohydrate recommendations
• Naak sports nutrition website

Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode. 

--

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! 

Bob and Dina would love to connect with you on social too. 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. 

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 and trained for. You’ll hear his story as he breaks down the race details through a series of questions posed by Bob and Dina as they piece together what happened and attempt to provide answers. And we do talk poop, dry heaving, and crying.

We chat about:

· Don’s food and fluid intake in the week prior to the Leadville 100

· His race morning breakfast

· Don’s fueling and fluid plan and how his body wasn’t fully cooperating from the start

· How he made the decision to keep moving forward rather than DNFing despite extremely low calories and fluid intake with incessant GI distress

· The emotional and mental battles throughout the race

· Potential contributors and factors that may have played a role in what he experienced

Quotes from Don:

“Ultra running is a cruel mistress because you can control for a lot of things and then that one thing that you think you controlled for just goes wrong, like the nutrition.”

“Whenever you’re having a bad race as an elite racer, you can make a choice. You can pull the plug or you can move the goalpost of what success is.”

More about our guest:

Don Reichelt currently holds a 100-mile trail best of 13:16 which he set in November 2020 at the Tunnel Hill 100 and was the third-fastest trail 100-mile run in North America during 2020. He has finished on the podium at the Badwater 135, aka “The World’s Toughest Footrace” and also has had the honor of representing the United States as a member of the 2017 U.S. Spartathlon team, racing 153 miles from Athens to Sparta. Don also was invited to compete at the 2019 Backyard World Championship.

Additional top finishes include:

· 1st place 2022 Cold Water Rumble 52 Mile

· 1st place 2021 Salt Flats Endurance Run 50K

· 1st place 2020 Cold Water Rumble 20 Mile

· 1st place 2019 Lean Horse 100 mile

· 2nd Place 2017 Keys 100 mile

· Leadville Leadman Finisher

Don works for Oura as a Learning and Development Specialist and is studying part-time for his Doctor of Health Sciences in Global Health through A.T. Still University. He lives with his wife, Amy, and their 3 dogs (Wrigley, Bean, and Sprout).

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.

Got a sports nutrition question for us? Email your inquiry at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll get your question addressed on a future Q&A episode.

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

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 protein powder with collagen?

Got a sports nutrition question for us? Email your inquiry at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll get your question addressed on a future Q&A episode.

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

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 cycle and how nutrition comes into the picture

· The many physiological changes that come along with perimenopause and ways to think about navigating this lifecycle stage and prepare for the postmenopausal years

For those looking for an app for your smartphone to track menstrual cycles, check out: Flow, Wild.AI, Life, and Clue. If you have a favorite app you are currently using, let us know which one and how it has helped you! Email us at hello@insidesportsnutrition.com.

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.

Don’t forget you can learn about the nutrition coaching and testing services Bob and Dina offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com

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 distribution throughout the day

· Gender differences for lean muscle support, differences in protein needs between premenopausal and postmenopausal lifecycle stages, and

· The current understanding of the anabolic window

· Plant-based eating and nuances related to protein intake

· Tips for youth athletes and masters athletes

Quote from Dr. Phillips:

“All the good stuff happens in recovery. That’s where you make your muscles better for the next time.”

Thanks 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.

More about our guest:

Stuart Phillips is a Tier 1 Canada Research Chair in Skeletal Muscle Health. He is also the Director of the McMaster University Physical Activity Centre of Excellence. Dr. Phillips has authored more than 350 research papers. In 2018-21 he was named to Clarivate’s Highly Cited Researchers list as a being in the top 1% of all cited researchers in nutrition and physiology research. Dr. Phillips is a fellow of the American College of Sports Medicine and the Canadian Academy of Health Sciences. Find him at:

University sites

https://bit.ly/SPhillipsKin

https://experts.mcmaster.ca/display/phillis

Socials

Twitter: @mackinprof

Instagram: @mackinprof

Facebook: https://www.facebook.com/SMPPh.D/

LinkedIn: https://www.linkedin.com/in/stuartphillipsmcmaster/

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 race day

· How to think about a fueling and hydration plan, carbs, and fueling sources

· The impact of the course, terrain, and duration of the event upon fueling and hydration

· Choosing and training your crew and support team wisely

A huge 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.com and on Instagram @athletebloodtestcom and Facebook at Athlete Blood Test. You can also email results@athletebloodtest.com for more information.

We’re getting ready for our next Q&A episode! Email your questions (including those related to ultra events) to hello@insidesportsnutrition.com. And don’t forget you can learn about the nutrition coaching and testing services we offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com

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 the carbs you find in common sport drinks

· Some of the research study findings on isomaltulose and potential implications for athletes and their performance

· The nutrient profile of LiquidFuel, including ingredients, electrolyte profile and flavors

· Some “behind the scenes” insight from Tavis on creating a new hydration product

Quote from Tavis:

“The typical sports drink is “liquid PopTart”, my sports drink is “liquid apple”.

Learn more about LiquidFuel at www.drinkliquidfuel.com

More about Tavis Piattoly:

Tavis Piattoly, MS, RD, LDN has been working in the field of high performance and Sports Nutrition for the past 21 years designing personalized nutrition programs for high school, college, and professional athletes.

He currently serves as the Dietitian/Healthcare Account Manager for OmegaQuant Labs, where their team works to research and provide Omega 3 Testing for healthcare practitioners, collegiate and professional teams, the military, testing labs and supplement brands.

He currently serves as the Sports Dietitian and Nutrition Consultant for Fairchild Sports Performance in Houston. He is also an adjunct faculty for Concordia University of Chicago’s Exercise Science department.

He is the Co-Founder and Chief Innovation Officer/Formulator for Liquid Fuel Nutrition, an innovative Sports and Hydration beverage that uses a low-glycemic carbohydrate and optimal electrolyte ratio to help athletes and individuals achieve sustained energy and blood sugar control for optimal performance and health.

He is also the Co-Founder of the company My Sports Dietitian (www.mysportsd.com), an online Sports Nutrition education company that provides digital tools (Eat 2 Win Nutrition App) and services for High School and Collegiate Athletic Programs, Performance Centers, and Club Sport Teams.

Tavis specializes in helping athletes gain weight and build muscle and works with a variety of NFL, MLB, NBA, Collegiate, and High School athletes. He has spent 15 years in the vitamin and supplement industry helping companies launch vitamin and supplement brands along with consulting for brands on product formulation/ingredient sourcing.

He was the Sports Dietitian for the New Orleans Saints from 2006-2013 and New Orleans Pelicans from 2008-2013. He also served as the Sports Dietitian for the Tulane Athletics from 2002-2014 and the Tulane Institute of Sports Medicine’s NFL Players Association Brain and Body program from 2013-2016.

Learn about the nutrition coaching and testing services we offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com

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 Zone 3. Along with understanding your zones and how your training sessions are structured, we also discuss ways to think about the nutrition piece around specific training zones so that you get the most out of workouts and become a stronger and fitter athlete.

Email your questions to hello@insidesportsnutrition.comand we’ll queue your question for a future Q&A episode. Learn about the nutrition coaching and testing services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

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 fitness industry

· The effects of COVID upon Taren’s training, fitness and mental health

· Ways to think about identity and focus areas as an endurance athlete

· Taren’s viewpoints and experiences with various nutrition approaches

· Ways in which Taren rejuvenates and maintains balance between work and life

Quote from Taren: “Things that scare you is where you grow. It’s where you get motivated, it’s where you feel alive, it’s where you become a better version of yourself.”

Learn more about Taren at mymottiv.com, his YouTube channel “Taren’s MOTTIV Method”, and check out his podcast “Taren’s MOTTIV Method Podcast”.

Thanks for your continued support, listeners! Let us know what other guests you’d like for us to have on the show – email hello@insidesportsnutrition.com. Learn about the nutrition coaching and testing services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

Did you know not all caffeine sources are the same? And are you a slow or fast metabolizer of caffeine (and how do you know)? Grab a cuppa and join us to learn more about caffeine in this episode.

Main discussion points:

· What is caffeine?

· Slow and fast metabolizers and why it matters

· Sources and dosing of caffeine

· Does it dehydrate us?

What do you want to know about caffeine? Drop us your questions to hello@insidesportsnutrition.comor DM us via Instagram @isnpodcast. Thanks for listening!

Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

In this episode, we hop on the Soapbox to chat about some of our frustrations and concerns as Sport Dietitians.

We chat about:

· Supplements

· Qualifications and expertise of people on an athlete’s Support Team

· Testing services

· Expecting miracles without being willing and ready to make behavior change

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

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

In this Soapbox episode, we address some problems related to general carbohydrate guidance and carbohydrate comparison in sports nutrition products. Listen in to learn how to be more savvy!

--

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. 

Bob and Dina huddle with Kevin Goldberg, who also goes by “Krusher”, “Matchmaker” and now “Zombie Toddler” in case you happen to see him out on the trails and want to give him a shout out. Kevin is an ultra runner who has completed numerous 200+ mile races, including the Triple Crown of 200s, and recently placed 5th overall at the Cocodona 250.

We chat about:

· Kevin’s introduction to running by way of his girlfriend (now wife)

· How bilateral hip surgery at the age of 27 didn’t set him back to delving into the 200-mile distance

· The mental challenges of 200 mile races

· His recent Cocodona 250 race (with barely 90 minutes of sleep!)

· His “lucky level” of GI tolerance that enables him to eat pretty much anything

· Sleeping logistics during a 200

· Tips for those who are crewing athletes at 200s

· A few of the nuances between doing a 100 miler and a 200 miler

· The fundraiser Kevin’s wife, Melanie, is involved in as she prepares for the Bigfoot 200 in 2023

Quotes from Kevin:

“Now my hips don’t hurt, just everything else.”

“Believing you can do it is 80% of the battle.”

More about Kevin: He considers himself an “ultra distance adventure athlete” and is best known for running 200+ miles races for 'fun'. When he's not running or riding off-road, he's standing in a river fly fishing.

He works at TrainingPeaks as the main matchmaker for coaches and athletes. You can find him on Instagram at @UltraFlyKev

Melanie’s fundraising for the Free to Run non-profit: https://www.justgiving.com/fundraising/melanie-white-bigfoot200/

Thanks for your continued support, listeners! Let us know what other guests you’d like for us to have on the show – email hello@insidesportsnutrition.com. Learn about the coaching and testing services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

This is our Part 2 on nutrition and sports nutrition for young athletes. If you didn’t catch Part 1 yet, you’ll want to tune in to Episode 24 to hear the foundational nutrition elements for athletes 18 and younger. Both of these are episodes are great for parents, guardians, and coaches of young ones.

In this episode, we discuss:

· The involvement and opportunities of parents in their kids’ nutrition

· How to work with nutrition in and around school schedules

· Ways to food prep without spending hours in the kitchen

· Cautions around plant-based eating for youth athletes

· Nutrient timing considerations and fuel types for practices and competitions

· Use of sports drinks and energy drinks

· Suggestions for post-practice recovery

· Supplements for young athletes

· Bob’s 5 step approach to help parents feed their young athletes

You can also check out Bob’s e-books covering sports nutrition for young athletes: https://www.enrgperformance.com/ebooks

We invite you to send us your questions email to hello@insidesportsnutrition.comor DM us via Instagram @isnpodcast.

Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

In this Q&A, Bob and Dina answer questions from you awesome listeners.

Questions we address:

· What are whole foods to eat on the bike?

· How do we think about the role of fat in our daily nutrition?

· Do you need to eat before early morning boot camp style workouts?

Got a sports nutrition question for us? Email your inquiry at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll get your question addressed on a future Q&A episode.

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

Bob and Dina huddle with Tamira Jenlink, who took on the role of Race Director for the Leadville Race Series in the Fall of 2021. Her background is quite varied and includes Experiential/Wilderness Therapy, coaching athletes in mind performance and physical training, advanced academic education in psychophysiology, and coaching the Leadville Devo 6th to 8th grade team. Tamira is also a competitive MTB cyclist for the past 12 years and has numerous top race finishes that she likely won’t bring up in conversation if you meet her.

We discuss:

· The curiosity around defining oneself as an athlete and going inward as we train and compete

· The opportunity of the parasympathetic nervous system state

· The beauty of Leadville and how to support the community

· Some of the top items on Tamira’s “To Do list” as she settles into the RD role for the Leadville Race Series

· Advice for how to think about training for the Leadville races

Coming to Colorado for one of the Leadville races? Be sure to drop us note to hello@insidesportsnutrition.comor ping us over on Instagram (@isnpodcast) and consider getting one of the testing services done with Bob or Dina while you’re here!

Learn about us and the coaching and testing services we offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com

Bob and Dina huddle with Kim Levinsky, full time Race Director for Sassquad Trail Running based out of northern New Jersey. Kim is also an ultrarunner who has been preparing for the Tahoe 200 in June 2022 which was rescheduled from September 2021 due to the wildfires that took place in the area. She shares her insights for creating her own career in Race Directing, the growth of her trail running series, and the community aspects that bring people together. She also shares more about her own training for the Tahoe 200 and coming forward with her experiences of depression.

We also chat about:

· The origin story for Kim starting the Sassquad Trail Running series in New Jersey

· The many draws of trail and ultrarunning, including the community vibe and laid back spirit

· Enhancements Kim has made to the Sassquad aid station offerings to serve more runners

· The trail running scene in New Jersey and how Kim welcomes all peoples of all abilities

· Her preparation for the Tahoe 200 race

· The role of the non-profit Bigger Than the Trail in helping with mental health

Follow Kim Levinsky on IG and FB at @sassquadtrailrunning and her YouTube channel (Kim Levinsky) to see her Vlogs. Check out Sassquad Trail Running at www.sassquadtrailrunning.comand sign up for one of their awesome trail parties! You also gotta check out Kim’s custom woodworking  on Etsy (https://www.etsy.com/shop/STRSquatchShop) .

Learn more about Bigger than the Trail at https://www.bttt.run/.

More about our guest:

Kim Levinsky is an ultrarunner in northern New Jersey and is the full-time race director for Sassquad Trail Running. After playing collegiate softball and basketball at Gordon College in Massachusetts from 2006-2010, Kim went on to complete her Master's of Education degree while coaching softball at Cedarville University in Ohio from 2010-2016.  Kim moved back to New Jersey and launched her own business in 2017. With the enthusiastic support of the local trail running community, Sassquad Trail Running was founded and over 100 runners and hikers from 9 different states came out to the first event. Since that first trail party in January of 2018, Kim has race-directed 35 events and continues to expand the series north into New York state. Along with race-directing, Kim does custom woodworking at the Squatch Shop and creates wood art for trail runners and hikers around the country  (including custom wood medals for events). Kim is currently training for the Tahoe 200 mile trail race in June of 2022. She enjoys solo runventures as well as leading group runs around the tri-state area for her local trail community. Several of the runventures that she has created are now published routes on FastestKnownTime.com, including a gnarly 100 mile mountain loop called "The Hudson Highlands Hell No Hell Hole Hundo". Kim enjoys giving back to the trail community by volunteering at local races, trail clean-up days and serving as a board member for the South Mountain Conservancy and member of the New York-New Jersey Trail Conference.

Can you share a little love with us by leaving a 5-star rating and review on your podcast platform? We’d sure appreciate it as we grow the pod! And connect with us over on Insta at @isnpodcast or on our website at insidesportsnutrition.com.

Learn about us and the coaching and testing services we offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com

Bob and Dina do a recap of Bob’s recent Cocodona 250-mile attempt with his athlete and friend, Linda. You’ll hear why they weren’t able to make it to the finish line, the breakdown of Bob’s nutrition intake, and reflections about aging, sport participation, and finding joy. Oh, and Miracle Whip. No matter if you’re into ultrarunning, you’ll find some nuggets in this episode, along with “food for thought”.

As an addendum note to the podcast, Bob tested positive for COVID-19 a few days after returning home. Did he get COVID while at the race? We aren’t sure, but it certainly could explain some of his symptoms.

Check out other episodes over on the website at www.insidesportsnutrition.com We also invite you to send us your questions email to hello@insidesportsnutrition.comor DM us via Instagram @isnpodcast.

Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

Are you a parent, guardian, or coach of an active kid? If so, this one is for you! In this episode, Bob and Dina discuss the 3 developmental stages in youth and the ways in which daily nutrition needs to be modified to support the growth and development of the young athlete. Bob also provides numerous bonus tips for the food environment and how to ensure a healthy relationship with food.

We discuss:

· The origin of Bob’s interest in youth sports nutrition

· The impact of the home food environment upon kids’ upbringing

· A review of the main differences between pre-puberty, puberty, and post-puberty developmental stages

· Nutrition periodization goals in each developmental stage

· Why “My child is picky” is an excuse

· The roles of supplementation vs. the Food First approach

· A highlight of some nutrition differences between genders (or sex assigned at birth)

Other resources on youth sports nutrition include:

· Bob’s e-books covering sports nutrition for young athletes https://www.enrgperformance.com/ebooks

· Sport nutrition for young athletes (2013) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805623/

· Key Nutritional Considerations for Youth Winter Sports Athletes to Optimize Growth, Maturation and Sporting Development (2021)

We invite you to send us your questions email to hello@insidesportsnutrition.comor DM us via Instagram @isnpodcast.

Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

It’s time to dig deeper into Metabolic Efficiency Training (MET). In this episode, Dina puts Bob in the hot seat to have him clarify controversial and misunderstood aspects of MET including:

· MET is just a Keto Diet

· Fasted training is needed to improve Metabolic Efficiency

· Ultra athletes are already good at fat burning so we don’t need MET

· Increasing fat oxidation equates to body fat loss

· MET doesn’t work for women

· MET puts athletes at risk for Low Energy Availability

We hope the listeners walk away from this episode with a better understanding of what MET is and what it is not. But if you’ve got some head scratching questions, send them along to hello@insidesportsnutrition.comor DM us @isnpodcast on Instagram.

Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

Bob and Dina huddle with Kelly Newlon, a runner, chef, and the head honcho behind RAD, Real Athlete Diets, based out of Boulder Colorado. Kelly (and sometimes her husband, Morgan) work with a variety of elite and professional athletes, teams, and ultra endurance events around the world in varying capacities to serve delicious food with compassion and an eye towards meeting the unique needs of high performing athletes.

We chat about:

· The origin story for Kelly’s love of running and cooking

· The entrepreneurial evolution of her career in culinary arts, education, and endurance sport

· The pivotal moment of starting RAD Boulder

· Interesting differences between food patterns and preferences of US athletes vs. European athletes

· Kelly’s advice for athletes who are time-strapped

· Some examples of upcoming events in which Kelly plays a key role

Follow Kelly Newlon on Facebook and Instagram @radboulder (the food pics are amazing!) and learn more on the web at radboulder.com.

Can you share a little love with us by leaving a 5-star rating and review on your podcast platform? We’d sure appreciate it as we grow the pod! And connect with us over on Insta at @isnpodcast or on our website at insidesportsnutrition.com.

Learn about us and the coaching and testing services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

Bob and Dina catch up to discuss Dina’s recent COVID-19 experience and Bob’s recent nutrition experiment while doing the Rim2Rim2Rim at the Grand Canyon.

We chat:

· How the data from Dina’s Oura ring gave her signs she was getting an infection

· The importance of easing back into training after being sick

· Why Bob’s nutrition experiment at the Grand Canyon involved only ONE type of food and fluid source for the entire Rim2Rim2Rim

· Pros, cons and key learnings from eating only one food for 20+ hours while traversing the Grand Canyon

· How Bob’s body handled 4,000+ calories of the same type of food

Link to Bob’s blog about his nutrition experiment: https://bit.ly/BOBTAKE2

Visit  https://www.allaroundsnackco.com/ to learn more about Bob’s Gourmet Snack Bites and get some for yourself! ISN Podcast listeners receive 15% off when ordering at the All Around Snack Co. website. Use the code ISNPODCAST22 during check-out.

Send us an email with your sports nutrition question to hello@insidesportsnutrition.comor DM us through our Insta @isnpodcast – we’d love to hear from you and any nutrition experiment YOU are doing.

Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

In this Ask Us Anything #14 episode, we address a listener question whether athletes can create a predetermined electrolyte plan for workouts.  You’ll learn the variables to consider along with tools that can help you hone in on what is appropriate for you.   

Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode. 

--

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! 

Bob and Dina would love to connect on social too. 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. 

Bob and Dina huddle with Dr. Patrick Wilson, the author of “The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress” to discuss the many underappreciated roles of the gut. Whether or not you have experienced gastrointestinal distress during your training and competition, you’ll want to listen in to get new insight as ways you may be helping or hurting your gut.

We also cover:

· Which athletes should “train the gut” and how to do it

· Are there differences between team-based and endurance athletes?

· The nuances of probiotics and cautions around taking them

· Does stool testing help us figure out what’s wrong?

· Recommendations for food types that help the gut microbiome

· Why we need more research on the role of our psychological state

Follow Dr. Wilson on Twitter @SportsRD_PhD

More about our guest:

Patrick Wilson is an associate professor of exercise science and directs the Human Performance Laboratory at Old Dominion University. He earned a PhD in exercise physiology from the University of Minnesota and completed post-doctoral training in sports nutrition at the University of Nebraska–Lincoln. Wilson has authored over 60 scientific articles within the disciplines of exercise science, sports nutrition, and health. Wilson is also a credentialed registered dietitian through the Commission on Dietetic Registration. You can find his book “The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress” on Amazon.

We’d love it if you can leave a review of the pod on your podcast platform! And please connect with us over on Insta at @isnpodcast. If you have a sports nutrition question, shoot it over to hello@insidesportsnutrition.comor DM us on Insta.

Learn about us and the coaching and testing services we offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com

One of the most neglected and confusing aspects of Nutrient Timing is what happens AFTER training. While there isn’t a single formula to give to all athletes, nor do we know everything conclusively based on research findings, there are definitely considerations and nuances to be aware of when planning your post-exercise refueling and rehydration strategies.

In this Inside Scoop episode, Bob and Dina continue their discussion theme of Nutrient Timing from previous episodes by covering the ins and outs of what to eat and drink after your training and practice sessions. You’ll hear why it’s not as simple as drinking chocolate and why “the train to eat” approach has some cautions… and we much prefer the “eat to train” mantra.

We also discuss:

· Water and salt post-workout: how much and what does it look like?

· Does your caffeinated or alcoholic beverage count towards your rehydration? And how does alcohol affect recovery?

· Carbs: When are they the priority? Does it matter the type of carb?

· Protein: Perhaps the “master macro” but there are still some moving pieces

· Fat: Should you include it in your post-workout?

Do you have a case study related to nutrient timing you’d like for us to piece apart in a future episode? Email us at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll review your case study for a future episode.

Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

In this “Wild Card” episode, Bob and Dina meet in person to conduct a sweat sodium composition test on Rich Soares, a Denver-based coach, triathlete and cyclist, and host of the 303 Endurance Podcast (formerly Mile High Endurance Podcast).  This episode is a continuation of sorts from our previous Episode 17 where Bob and Dina interviewed Andy Blow of the Precision Fuel & Hydration company to talk more about the science of sweat, hydration, and electrolyte replenishment. If you’re not familiar with the testing of sweat sodium, you get to listen in on the process and learn why the “Test Don’t Guess” mantra rings true.

As we do the sweat testing on Rich, we discuss:

· Why to do sweat sodium composition testing

· How sweat rate comes into the formula of determining fluid and electrolyte strategies for training and competition

· Rich’s subjective AND objective observations about his sweat

· The surprising results of Rich’s sweat sodium test

· How we go about putting more of the hydration and electrolyte puzzle together

Links:

· Follow us on Instagram at @isnpodcast to see pictures from our testing with Rich

· Check out Rich’s 303 Endurance Podcast: 303endurancepodcast

Interested in sweat sodium testing? Reach out to Dina or Bob to schedule this testing if you are in the Colorado Front Range area. And if you are located elsewhere, we also offer onsite testing and educational clinics for your team or training club.

Send us your sports nutrition questions to hello@insidesportsnutrition.com and we’ll get it on a future Q&A episode. Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.comand Dina at www.nutritionmechanic.com

In this Huddle, Bob and Dina chat all things hydration and sweat with Andy Blow, Sport Scientist and the founder of the Precision Fuel & Hydration company. As athletes, we can’t neglect the role hydration plays in our performance and recovery, no matter what kind of athlete we are or what kind of sports we do. You’ll walk away from this episode with a new appreciation of sweat and hydration, how unique we each are, and why being proactive in learning your body will serve you well in your athletic endeavors.

We chat with Andy about:

· Why is hydration so important (and overlooked)?

· When is “drink to thirst” or “drinking to a plan” an okay approach, if ever?

· What do we know about Masters athletes and hydration?

· The benefits of sweat rate testing - if you’re doing it right

· Surprising findings of team sport athletes such as those who play football and baseball

· The Luke Henderson Ironman case study

· The ins and outs of exercise-associated muscle cramping

· The physiology of sweating

· Sweat composition testing methods

· Some questions from listeners: Can we just salt our foods to get extra sodium? Why do we pee more when it’s cold out? How do I know if I’m taking too much sodium? What’s the impact of our daily sodium intake upon our sweat sodium composition?

· Andy’s Top 3 practical tips for athletes

Quote from Andy:

“There’s no one size fits all answer, so go on a journey to figure out what works for you with your physiology and the situation that you’re in. Don’t look around and copy people. Listen and read and interpret and look at the science, but n of 1 is the phrase there.”

Good reading from the Precision Fuel & Hydration Knowledge Hub:

· Why sodium is crucial to athletes performing their best

· Why athletes suffer from muscle cramp

· Should your hydration strategy change as you get older?

· How to measure your sweat rate

More about our guest:

Andy Blow is a Sports Scientist and the founder of Precision Fuel & Hydration. Andy was formerly an elite-level triathlete who can count top-10 IRONMAN finishes and an Xterra Age-Group World title to his name. It was during his racing career that he discovered how personalizing your own carb, electrolyte and fluid intake can make such a big difference to performance, and this led to him setting up precisionfuelandhydration.com - a company that specializes in helping athletes nail their fueling and hydration strategies for training and competing.

Andy has a BSc (Hons) degree in Sport and Exercise Science from the University of Bath, UK. He currently lives in Christchurch, Dorset, in the UK with wife Lucy and their 2 young children Bobby and Bethany.

Got a sports nutrition question for Bob & Dina? Email us your inquiry at hello@insidesportsnutrition.com and we’ll get it on a future Q&A episode. Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.comand Dina at www.nutritionmechanic.com

In this Huddle, Bob and Dina chat with professional triathlete and Ironman / World Champion, Tim O’Donnell (T.O.). You’ll learn about how Bob and Tim connected early on in Tim’s triathlon career and how he moved from ITU to long course triathlon racing. You’ll also learn how his daily nutrition and training nutrition have evolved the years. Additionally, he shares the details about his “widow maker” heart attack during the 2021 Challenge Miami race and his rehab/recovery since then.

We cover:

· Tim’s transition from ITU to long course triathlon

· A highlight of nutrition adjustments Tim has made and how his wife and multiple Ironman Champion, Mirinda Carfrae, has played a role

· His switch from primarily using simple sugar fueling products to incorporation of UCAN and DeltaG ketone esters in his training and racing

· The story of his “widow maker” heart attack during a race in March 2021 and his cardiac rehab experience in addition to daily nutrition changes he’s made since then

· What’s on Tim’s racing calendar and the new age group coaching project Waterfall Racing

· How family life is going for Tim & Rinny

· A key health habit that Tim practices daily

Find Tim on social at @TOinTRI

Save 10% on the DeltaG ketone esters using the code INSIDESPORTS. Note that Bob and Dina do not benefit financially from any sales on this product.

More about our guest:

Tim O’Donnell is one of the world’s most successful and experienced American long-course triathletes. Tim finished 2nd at the 2019 Ironman World Championships in Kona, HI and recorded the fastest American finish ever (7:59:40) at the legendary race. As a professional, he has earned 50+ podium finishes including over 22 wins at major events throughout the world. Along with the ITU Long Distance World Champion (2009) title, his other wins include nine Ironman 70.3 victories, two IRONMAN wins, and six Armed Forces National Championships. At the IRONMAN World Championship in Kona, Hawaii, Tim O’Donnell has finished 2nd (2019), 3rd (2015), 4th (2018), 5th (2013), 6th (2016), 8th (2012) and earned the top American spot 4 times.

Got a sports nutrition question for the Sport Dietitians? Email us your inquiry at hello@insidesportsnutrition.com and we’ll get it on a future Q&A episode. Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.comand Dina at www.nutritionmechanic.com

In this Inside Scoop episode, Bob and Dina continue their discussion of Nutrient Timing from Episodes 12 and 14 by focusing on the “During” window for The Fab Five (fluids, electrolytes, carbohydrates, protein and fat). You’ll walk away from this episode with a new appreciation for why there is no single fueling strategy that works for all athletes and the many considerations to examine for fine-tuning and optimizing what you eat and drink during training. If it’s overwhelming to you, seek guidance from a Certified Sports Dietitian to help work through the nitty gritty.

Discussion topics include:

· How type of sport and duration and intensity affect fluid and fueling choices

· Is thirst the best signal for when to drink?

· How to better figure out how much to drink during training and why hydration is important

· Nuances around hourly carbohydrate intake ranges and types of carbohydrate to consume

· How protein and fat may or may not fit into a fueling plan

Got a sports nutrition question for us? Email your inquiry at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll get your question addressed on a future Q&A episode.

Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

In this Inside Scoop episode, Bob and Dina continue their discussion of Nutrient Timing from Episode 12 by focusing on the “Before” window for The Fab Five (fluids, electrolytes, carbohydrates, protein and fat). We discuss the many factors you need to consider in order to better prepare for your training, workouts and practices.

We cover:

· The time frame in which to fuel before your training

· Amount of food to consume

· Tips for the higher hormone phase of the menstrual cycle

· How much fluid to drink and whether to incorporate electrolytes

· To carb or not and whether protein and fat need to be a piece of the pre-workout plan

· The “avenue of consumption”: does the form of the food matter?

Got a sports nutrition question for us? Email your inquiry at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll get your question addressed on a future Q&A episode.

Learn about Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com

In this Huddle, Bob and Dina chat with Dr. Stacy Sims to discuss sex differences as it relates to nutrition, health, training and aging. We also dive into nuances of the perimenopausal and postmenopausal athlete and how hormonal shifts warrant adjustments in our fueling around training and recovery, and a rework of the training programming paradigm. You’ll walk away from this episode with a newfound appreciation for the phrase “Women are not small men” and so much more!

We cover:

· Some early stories of Dr. Sims’ pioneering work and bringing to light the needs of female athletes

· A highlight of sex differences from birth through puberty to postmenopause

· Issues with research and generalizing findings to women

· How estrogen and progesterone fluctuations in perimenopause affect women athletes

· The differences between oral contraceptives and IUDs as it relates to nutrition and training programming

· What female athletes in perimenopause need to know about long slow distance, resistance and plyometric training

· The use of adaptogens to promote sleep quality

· Issues with the Ketogenic Diet for women athletes

· Dr. Sims’ Top 3 recommendations for peri/postmeno athletes

“The one positive about the pandemic and COVID is that it’s made the entire medical community sit up and say, wait a second, there are sex differences in drug and disease uptake because women are fairing better. They’re faring better with the vaccine, they’re faring better with getting out of the hospital, with surviving COVID.” –Dr. Stacy Sims

Order the new book to be released in May 2022 by Dr. Sims and Selene Yeager, “Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals through Menopause” on Amazon.

Find Dr. Sims at www.drstacysims.com and on Insta @drstacysims

More about our guest:

Stacy T. Sims, Ph.D., is an applied researcher, innovator, author, and entrepreneur in
human performance, specifically sex differences in training, nutrition, and environmental
conditions. Currently she is the Director of the Female Athlete Performance and Health
research program at Auckland's University of Technology where she continues to push
the dogma for research on female athletes across the lifespan and is a regularly featured
speaker at professional and academic conferences, including those hosted by the IOC,
the USOC, and High-Performance Sport NZ.

In this Inside Scoop episode, Bob and Dina present an overview of the game changing aspect of sports nutrition: Nutrient Timing. Are you thinking about your fueling and fluids in and around your training and practices? While there are a lot of “It depends” when it comes to sports nutrition planning, we’re sure you’ll come away with a new appreciation for how to better dig into this critical piece for developing your best athletic self.

We cover:

· What is nutrient timing and why should you care about it?

· For what sports and athletes does nutrient timing apply?

· Main considerations for the before, during, and after as it pertains to the “Fab Five” of nutrient timing.

Got a sports nutrition question for us? Email your inquiry at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll get your question addressed on a future Q&A episode.

Learn about Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com

In this Q&A, Bob and Dina answer questions from you awesome listeners.

Questions we address:

· Should we look at calories per day or macronutrient breakdown to plan for an athlete’s stage race?

· How easy is it to get biomarker testing? How often should it be done and what do you ask for?

· What information can you share about nutrition and perimenopause for someone who is age 50, has moved across the country, working through an injury, and has gained weight?

Got a sports nutrition question for us? Email your inquiry at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll get your question addressed on a future Q&A episode.

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

Tune in for this Part 3 to hear the recap of Bob’s Tahoe 200 ultramarathon experience where he was running with his athlete and good friend, Linda Quirk, who is a young 71 years of age. DNFs are never desirable, but we can still learn from them and take our appreciation into future endeavors. You’ll also hear what Bob is planning next!

Links:

• Episode 130 discussing Bob’s training for the Tahoe 200
• Episode 132 discussing Bob’s nutrition training for the Tahoe 200
• Episode 124 with Leighton Phillips of S-Fuels
• The ENRG Bites from All Around Snack Co and the newly formulated ENRG BUTTER
• UCAN Edge, another fuel source that Bob uses

--

Connect with us on IG or FB and don’t forget to share an episode with a friend and give us a 5-star rating. 

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.

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. 

In this Huddle, Bob and Dina chat with Roxanne Vogel who is an exercise physiologist, mountaineer, ultra athlete, and oversees the GU Energy Performance Lab. Roxanne is the first person to summit Mount Everest in 14 days, door-to-door from San Francisco to the top of Everest and back home. Hear more about her background, her accomplishment of climbing all of the Seven Summits, and her novel approaches to preparing for this monumental Everest summit and history making achievement.

We cover:

· Roxanne’s athletic background and how her interest in mountaineering was born

· The achievement of the Seven Summits

· How she physically trained for Everest

· The benefits she experienced with using some of the principles of Metabolic Efficiency Training in her Everest pursuit

· What a typical food day looked like and supplements she used in her training

· Her food intake on the 16-hour Everest summit day (you’ll be surprised to hear this!)

“Find something that really lights a fire in your heart. You gotta find something that you’re passionate about.” -- Roxanne

Find Roxanne on Insta: @RoxyMtnGirl

More about Roxanne Vogel:

Roxanne Vogel, PhD(c), CSCS*D, ACSM-EP CISSN, is the Nutrition and Performance Research Manager at GU Energy Labs where she oversees the Performance Lab and works with elite athletes to optimize nutrition for performance, health, and longevity. She is a PhD candidate in Exercise Physiology at Southern Cross University, Australia, where her research focuses on nutrition interventions to support human performance in environmental extremes, including heat, cold, and hypoxia. A mountaineer and ultra-endurance athlete, in 2019 she became the first person in history to summit Mt. Everest door to door in two weeks, and in 2020 completed the “Seven Summits” by successfully climbing the highest peak on each continent. She has spent the past decade researching nutrition and its impact on body composition, performance, and cognitive function. Roxanne currently resides in the mountain town of Mammoth Lakes, CA.

Roxanne extends her gratitude to her support team at Uphill Athlete and GU Energy.

Got a sports nutrition question for the Sport Dietitians? Email us your inquiry at hello@insidesportsnutrition.com and we’ll get it on a future Q&A episode. Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.comand Dina at www.nutritionmechanic.com

In this Inside Scoop episode, Bob and Dina continue their discussion of nutrition periodization by covering one of the core elements, Metabolic Efficiency TrainingTM(MET). Even if you’ve heard of this concept before, you’ll want to tune in to make sure you get the information from the creator of the concept (Bob). HINT: MET isn’t a hack, a low carb diet, or a trendy quick fix fad.

We cover:

· The origin story of MET and its evolution

· Is gastrointestinal distress par for the course for endurance athletes?

· The crossover concept and how the body’s fat and carb burning ability is influenced by exercise

· The progression of the crossover concept as nutrition strategies enter the picture

· Is MET about the avoidance of carbs and simply a high fat approach?

· The differences in the body’s energy storage between carbs and fat

· Who is MET best for and a highlight of some of its benefits

· The nutrition “practice” at the root of MET and an overview of a couple of the successful nutrition strategies of MET implementation

· Testing your Metabolic Efficiency and the 3 categories of efficiency

You can find the 2nd edition of the book “Metabolic Efficiency Training: Teaching the Body to Burn Fat” at https://www.enrgperformance.com/online-store and more information about the concept and certified practitioners at www.metabolicefficiency.org

Got a sports nutrition question for the Sport Dietitians? Email us your inquiry at hello@insidesportsnutrition.comand we’ll get it on a future Q&A episode.

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

You can train and compete until your heart is content, but without properly periodizing your nutrition throughout the year, are you reaching your full potential?

In this Inside Scoop episode, Dina and Bob cover:

· The history of nutrition periodization and why it was born

· What really is nutrition periodization?

· The importance of understanding your physical training program and how this influences your nutrition framework and planning

· Why “popping the hood” fits into the story

· Some nutrition tips for the base training cycle

“Eat to train, don’t train to eat.” -Bob

You can find the 2nd edition of Nutrition Periodization at https://www.enrgperformance.com/online-store.

Got a sports nutrition question for the Sport Dietitians? Email us your inquiry at hello@insidesportsnutrition.comand we’ll get it on a future Q&A episode.

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