Fueling Endurance - Nutrition for Runners, Cyclists & Triathletes

Episode 110 - Are special drink mixes really that special?

Water. Carbs. Salt. Flavour. Colour. Food Acid. That’s it. Glucose:fructose ratios, high or low molecular weight polymers, hypotonic or isotonic solutions, scientifically

Episode 109 - What's lactate supplements and buffers got to do with endurance sports? | Dr Bryan Saunders

Anyone who’s ever done an interval session, or a hard effort in a race, knows that feeling of fatigue setting in as you hold on for dear life. But is this really all the

Episode 108 - Does cooling and reheating my carbs reduce the benefits ?

Starchy foods like pasta, rice and potatoes are an important part of the diet for most runners, cyclists, and triathletes. But in an era of pre-packaged meals and reheate

Episode 107 - Are collagen supplements worthwhile? | Assistant Prof. Jorn Trommelen

It's been one of the most popular supplements of the last few years. A lot of endurance athletes take collagen regularly, but what is it for, how should it be taken, and

Episode 106 - How can I maximise the effectiveness of support crew? | Rachel White

If you’re planning an ultra-distance running or cycling event, there’s a good chance you’ll be relying on support crew to help get you through it. But what makes a great

Episode 105 - Can wearable sweat sensors help me as an athlete?

Wearable sweat sensors have entered the market promising easy, accurate, repeatable, and in some cases, real-time feedback on sweat fluid and sodium losses. But do the cl

Episode 104 - 2025 Year in Review

It's the end of 2025, and like each previous year we’re looking back and providing a brief summary of every question we’ve answered on the podcast in the past year, from

Episode 103 - What is exogenous carbohydrate oxidation testing, and how would it benefit me? | Dr Tim Podlogar & Prof Gareth Wallis

In the past decade, we've gone from low carb to high carb. Are we now heading towards a new era of personalised carb? In this episode I speak to two experts about exactly

Episode 102 - Data-driven nutrition planning for ultra-distance events | Paul Booth

It’s the fifth anniversary of the podcast! In this special episode, we’re joined by Paul Booth, who put together the nutrition plan for both the men’s and women’s winners

Episode 101 - How do I manage endurance exercise, nutrition & Type 1 Diabetes? | Dr Sam Scott

Juggling training, nutrition, and day-to-day life can be a challenge. But throw in the complexities of Type 1 Diabetes, and it’s a whole new ball game. In this special ep

Episode 100 - Can I change my gut microbiome, and will it help me as an athlete?

The gut microbiome is a term that's thrown around a lot. But what does it actually mean? Is there a particular gut microbiome that's more common in athletes? And should a

Episode 99 - How much sodium should I take before, during, and after exercise?

There’s been a lack of clear guidelines around how much sodium to take before, during and after exercise, to optimise health and performance. That created a vacuum, which

Episode 98 - Can nutrition reduce my chances of getting sick?

There seems to be two types of endurance athletes - those who are always getting sick when their training volume increases, and those who don’t. But why? In this episode

Episode 97 - Are omega-3’s important for athletic performance?

Fish oil, or omega-3 supplements, are one of the most widely used supplement among the general population. But there's also been suggestions of specific benefits for athl

Episode 96 - How should I use the new TrainingPeaks carbohydrate and fat calorie metrics?

TrainingPeaks just launched a new set of data fields that promise to give insights into carbohydrate and fat use during exercise - even predicted amounts for planned sess

Episode 95 - Is there an optimal drink mix composition?

If you’ve ridden a bike or run more than an hour or so in your life, you’ve probably considered the composition of what you’re drinking during those efforts. But what act

Episode 94 - Do I need a multivitamin?

Multivitamins. About half of endurance athletes use them. There’s often an assumption that if you’re doing a lot of training, then you need a multivitamin. Or at least yo

Episode 93 - Can menthol improve my performance in the heat? | Dr Erica Gavel-Pinos

We’ve all experienced that cool mint sensation from toothpaste, mouthwash, or mint flavoured foods before. So when you’re racing in a hot environment, can this cooling se

Episode 92 - Can I trust AI with my sports nutrition questions?

Artificial intelligence is quickly becoming many people's go-to for answers to their sports nutrition questions. It has a knack of taking your question, exactly as you as

Episode 91 - Can I predict my sweat losses without actually measuring them? | Prof. Ollie Jay

Imagine being able to predict what your sweat rate is going to be at any given running pace or power output, in different weather conditions, with reasonable accuracy. We