Shows
Fuelin SessionsDoes Your Hourly Carb Ingestion Timing Matter: Insights from the 90g/h Study with Dr Alan McCubbinIn this episode, Scott is joined by Dr. Alan McCubbin to discuss a study examining the effects of different carbohydrate ingestion patterns on physiological responses and performance in cycling. The study found no significant differences in performance between small, frequent carbohydrate feeds and larger, less frequent feeds. Scott and Alan emphasize the importance of personalization in fueling strategies for endurance athletes and highlight the need for further research in this area.Study: https://pubmed.ncbi.nlm.nih.gov/40489306/Fuelin on Instagram
2025-12-1838 min
Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 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 anyone with a vested interest was more than happy to fill with suggestions. But we’re now getting to the stage where we can make some more specific, quantifiable recommendations about sodium for endurance athletes, before, during and after exercise. I had the privilege of being invited to put these recommendations together, so in this episode, I’ll walk you through them.
Timestamps:
02:37 - Do athle...
2025-10-1956 min
Insights with Ideal NutritionE20 - Alan McCubbin: Do We Need Electrolytes?Hanah Mills interviews Sports Dietitian, Alan McCubbin, about the complexities of electrolyte and sodium requirements for endurance athletes. He explains the limited research in this area, the role of sodium in hydration and performance, and the importance of balancing sodium intake with fluid replacement. The conversation also covers practical recommendations for sodium supplementation, the impact of hydration on performance, and more. (0:39) - Why Is Understanding Electrolyte Requirements So Difficult? (6:35) - Does Your Salt Intake Change How Much Salt You Sweat? (12:02) - What Are the Main Electrolytes & Their Roles in the Body?...
2025-01-021h 28
Run with FitpageEp 194: Sodium Intake for Runners with Dr. Alan McCubbinIn this episode of Run with Fitpage, we delve into the fascinating world of sports nutrition with Dr. Alan McCubbin, a leading expert in hydration and sodium intake for endurance athletes. Dr. McCubbin brings his wealth of knowledge as a Senior Teaching Fellow at Monash University and an Accredited Sports Dietitian to discuss the intricacies of fueling for optimal performance.Dr. McCubbin completed his PhD at Monash, focusing on the dietary sodium intake practices of endurance athletes and their implications for health and performance. He has continued his research in defining sodium requirements for athletes, contributing valuable...
2024-10-1048 min
The Fuel Run Recover PodcastPersonalizing Your Hydration Plan With Alan McCubbinWelcome to episode 14, season 2 of The Fuel Run Recover podcast, where I'm so excited to bring you this great conversation all about personalized hydration with Alan McCubbin!
Alan McCubbin is an Accredited Sports Dietitian and Fellow of Sports Dietitians Australia, based in Melbourne, Australia. His PhD research focused on the sodium requirements of endurance and ultra-endurance athletes, and he continues to work in teaching and research at Monash University.
Alan is also a practitioner and has worked with a range of athletes from complete beginners to professional and Olympic athletes, including with th...
2024-04-301h 04Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 71 - Does taking sodium during exercise improve my hydration? | Dr Alan McCubbinDoes replacing the sodium lost in sweat actually influence our thirst, our drinking and our hydration? If so, how much is enough? And do we need to measure our sweat sodium losses to give us the answers? In this episode Alan describes his recently published study where ultra-runners replaced 100% or 0% of their sodium losses during 5 hours of running in the heat, and what happened.
The study:
McCubbin AJ, Costa RJS. Effect of Personalized Sodium Replacement on Fluid and Sodium Balance and Thermophysiological Strain During and After Ultraendurance Running in the Heat. Int J S...
2024-01-2455 minFueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 67A - How do I fuel double-session days?The double-session day. It's common amongst triathletes, but increasingly popular amongst runners and cyclists too. But are you running out of gas in the second session, or even in the afternoon at work? In this episode, Alan & Steph explain the nutrition priorities for double-session days, as well as some practical tips on how to make it happen when you're flat out at work between sessions.
2023-11-0848 minFueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 64B - What nutrition advice for the general population doesn’t apply to athletes? | Elise BeacomIn the last episode, Steph and Alan discussed how general nutrition advice may not always be suitable for runners, cyclists and triathletes. In this episode, we chat to distance runner Elise Beacom about her experience coming into the sport, trying to figure out sports nutrition vs general nutrition advice, and what she had to learn the hard way. And what it's like to run a half marathon in North Korea.
2023-09-271h 17Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 62 - What’s the quantifiable benefit of sports nutrition strategies? | Dr Alan McCubbinIn our last episode, we discussed with Dr Dana Lis how to decipher sports nutrition information you come across, and Dana shared with us her five step process for filtering that information. One of those steps was to figure out what is the cost and benefits of different nutrition strategies, your Return on Investment if you like. So today, we’re going to have a look at some of the most common nutrition strategies that can be employed to improve performance on race day. We’ll discuss some of the practical pros and cons, and find out what the scie...
2023-08-161h 02Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 55A - Should I eat like the pros? | A/Prof. Greg CoxWe all see pro athletes online, and get an insight into what they eat, how much they eat, and the products they use. But should we try to emulate the nutrition practices of the pros, or use the same products to get better ourselves? We're joined by A/Prof. Greg Cox, who worked for 20 years with Triathlon Australia, supporting many triathletes from their junior days through to the Olympic Games. This conversation follows on from part of a Masterclass that Greg and Alan ran for sports dietitians in late 2022, looking at nutrition for endurance athletes and the contrast between...
2023-03-151h 12Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 53 - How do I work out my fluid needs during exercise? | Dr Alan McCubbinThis episode introduces some simple but incredibly powerful add-ons to the weigh-before, weigh-after sweat rate testing process that will help you understand your results and what they mean, but most importantly, what to do with the results.
2023-02-151h 01
Nutritional Revolution PodcastEpisode 55 with Dr. Alan McCubbin: Pre versus Post Event Fluid and Sodium StrategiesSend us a textIn today's episode, we speak with Dr. Alan McCubbin about...Pre race fluid and sodium loading strategiesPost race fluid and sodium recovery strategiesHow fluid and sodium may influence cramping Alan McCubbin is an Accredited Sports Dietitian living in Melbourne, Australia. He is a Fellow of Sports Dietitians Australia and a senior teaching fellow at Monash University in the Department of Nutrition, Dietetics and Food. His PhD and subsequent research has mostly focused on understanding the need for sodium before, during and after exercise in endurance and ultra-endurance athletes. As well as r...
2023-02-141h 04Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 52A - How do I optimise hydration for race day? | Dr Chris IrwinWe're back for 2023, and joined by Dr Chris Irwin (Griffith University). We discuss what being well hydrated before exercise actually means, how you can tell if you are well hydrated or not, and what to do if you're not. We also discuss the strategy of pre-exercise hyperhydration, and the results of a meta-analysis Chris and Alan are in the process of writing up for publication.
2023-01-181h 14
Fitter Radio Triathlon PodcastDr Alan McCubbinFORM GOGGLES DISCOUNT FOR OUR LISTENERS: (00:17:49) Follow https://www.formswim.com/pages/fitter-radio for 15% off FORM Goggles using the code Fitter15 HOT PROPERTY INTERVIEW: DR ALAN MCCUBBIN (00:19:37) Dr McCubbin is an accredited Sports Dietitian and researcher in sport & exercise nutrition. He works in the Department of Nutrition Dietetics and Food at Monash University and his main research area is the physiology and practical recommendations for sodium in endurance and ultra-endurance athletes. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio INFINIT Nutrition...
2023-01-141h 20
KoopCastSodium Supplementation for Ultrarunning with Alan McCubbin PhD | Koopcast Episode 159View all timestamps and show notes on the KoopCast website.Episode overview:Dr. Alan McCubbin lectures and conducts research in sports nutrition at Monash University, consults to Triathlon Australia's High Performance Program, and writes for Cycling Tips. He has worked as the dietitian for the Attaque-Gusto cycling team, adventure runner Richard Bowles, several triathlon squads, the Coburg Tigers VFL football club and the Tour de Cure cycling charity amongst others. He has written for Outer Edge Magazine, Trail Run magazine and lectured for Cycling Australia coaches. He has worked with summer and winter...
2022-12-222h 17Nutritional Revolution PodcastEpisode 45 with Dr. Alan McCubbin: Everything You Need to Know About Fluid and Sodium LossSend us a textIn today's episode, we speak with Dr. Alan McCubbin about factors that influence fluid and sodium loss, how to measure your fluid and sodium loss, and ways you can help mitigate both to improve endurance performance.Alan McCubbin is an Accredited Sports Dietitian living in Melbourne, Australia. He is a Fellow of Sports Dietitians Australia and a senior teaching fellow at Monash University in the Department of Nutrition, Dietetics and Food. His PhD and subsequent research has mostly focused on understanding the need for sodium before, during and after exercise in...
2022-12-061h 02Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 47B - How much sodium do I need to replace during exercise? | Martijn DoekesUltrarunner Martijn Doekes joins us to discuss his recent experience completing Alan's 5 hour sodium replacement study. We go through the results and how to interpret these, to determine the amount of sodium that needs replacing during exercise.
2022-10-121h 18Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 47A - How much sodium do I need to replace during exercise? | Dr Alan McCubbinAlan discusses his recently published research that uses existing equations to estimate the sodium replacement needs of athletes during exercise. We cover why sodium might be important to replace during exercise, what we're trying to achieve with sodium replacement, the factors that determine if deliberate sodium replacement is important or not, and how much we then need.
2022-10-061h 08
Inside Running PodcastRerelease : Advanced Accredited Advanced Accredited Sports Dietitians - Steph Gaskell and Alan McCubbinRerelease : Advanced Accredited Advanced Accredited Sports Dietitians - Steph Gaskell and Alan McCubbin.
Get all your marathon fueling and carb load prep sorted by relistening to these two eps where Steph and Alan featured back in ep 108 & 213.
Patreon Link: https://www.patreon.com/insiderunningpodcast
Opening and Closing Music is Undercover of my Skin by Benny Walker. www.bennywalkermusic.com
Join the conversation at: https://www.facebook.com/insiderunningpodcast/
To donate and show your support for the show: https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=9K9WQCZNA2K
2022-09-261h 39Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 39B - How much carbohydate should I consume during training or a race? | Liam TwomeyParatriathlete Liam Twomey joins us to discuss his carbohydrate needs in training and on race day, and the recent changes he made to get more out of his training. Steph & Alan also go back to basics on carbs, the different types, where they come from, and how to plan your training and race nutrition to ensure you're getting the most from your sessions.
2022-06-291h 26Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 37A - How should my nutrition change when it’s really cold? | Rebecca HallBeccy Hall is a sports dietitian with the Olympic Winter Institute of Australia and previously with the Canadian Sports Institute Pacific. She discusses if nutritional needs change when training through the winter, what does 'being cold' actually means, and some great practical tips and advice learnt from working with Winter Olympic athletes and others in temperatures both above and below freezing.
2022-05-181h 11Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 36B - How do sports nutrition needs change when I’m pregnant or breastfeeding? | Kellie EmersonElite ultra-runner & coach, mum of one and pregnant with the 2nd on the way, Kellie Emerson joins us to share her experiences with managing training (and racing) and nutrition whilst pregnant and breastfeeding. Plenty of great advice and practical suggestions for new mums or soon-to-be new mums.
2022-05-121h 03Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 36A - How do sports nutrition needs change when I’m pregnant or breastfeeding? | Alicia EdgeCo-founder of Compeat Nutrition, sports dietitian for Australia's women's soccer team The Matildas & mum of three kids, Alicia joins us to discuss both the guidelines and the practical reality of nutrition during pregnancy & breastfeeding, and how your training nutrition needs change during this time. Plenty of practical tips for new mums or mums-to-be that are continuing to train during this time.
2022-05-041h 24Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 35B - How should I plan my nutrition whilst travelling for races? | Ben HillCyclist Ben Hill joins us to share his experience managing food and nutrition whilst travelling, both domestically with the National Road Series, and internationally in Europe and Asia. We discuss what's worked, what's gone wrong, and what he always takes with him when travelling. We also chat about his experience with the Australian team in the UCI Cycling ESports World Championships, a former teammate who's now a multiple Tour de France winner, and his love of riding in the breakaway.
2022-04-281h 06Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 35A - How should I plan my nutrition whilst travelling for races? | Jess RothwellWe're joined by Jess Rothwell, Nutrition Lead for Athletics Australia and Sports Dietitian at the Victorian Institute of Sport, working with their athletics program. We tap into Jess's experience travelling with teams to training camps, World Championships and Olympic Games, as well as her own experience as an athlete. This includes common nutrition issues and challenges for both domestic and international travel and tips for overcoming these, tips for choosing accommodation and what to take with you to be prepared for any situation, and how you as an athlete can be better prepared nutritionally when travelling for an event.
2022-04-131h 25Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 34B - Would I benefit from supplements? | Emma JeffcoatOur first returning athlete guest, triathlete and Tokyo Olympian Emma Jeffcoat's back on the podcast. We discuss her Olympic experience and plans for 2022, her personal experience with supplements, the products she's tried over the years, her thought process when deciding on whether to use a supplement or not, and her experience combining supplements with international travel.
2022-04-061h 20Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 34A - Would I benefit from supplements? | Greg ShawWe're joined by Greg Shaw, Nutrition Lead for Swimming Australia and Performance Manager for the open water program. As a former athlete and then sports dietitian, Greg has used supplements, researched supplement use, contibuted to the AIS Sports Supplement Framework and worked with numerous athletes to advise them on supplement use. We discuss how to define supplements, his process of determining if an individual would benefit from supplements, and how we would benefit by shifting from a "magic pills and potions" to a "nutrient optimisation" mindset.
2022-03-301h 34Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 33B - Can a continuous glucose monitor improve my performance nutrition? | Alex HutchinsonRunner and sports science journalist Alex Hutchinson joins us to provide his experience of using a continuous glucose monitor, and his research and conversations with elite and professional athletes who have been using them. We discuss what it's like to wear the monitor, what data you get back, and what to do with it.
A columnist for Outside and formerly Runner's World, Alex is also the author of the New York Times best-seller Endure, where he examined the science of fatigue and the limits of human performance.
2022-03-251h 30Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 33A - Can a continuous glucose monitor improve my performance nutrition? | Dr Dana Lis & Dr David MartinA hot topic in sports nutrition, discussed in our first ever double guest episode! Dr Dana Lis (Israel Premier-Tech) & Dr Dave Martin (formerly AIS, now in Silicon Valley) join us to discuss wearable tech in general, and continuous glucose monitors specifically for athletes. Are they accurate, what do they tell us, when are they useful, or is it pointless data capture?
2022-03-161h 36Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 32B - Do nutrition needs of female athletes change across the menstrual cycle? | Hilary StellingwerffTwo time Olympian in the 1500m & now track and XC coach at the University of Victoria, Hilary Stellingwerff joins us to discuss her experience managing training and nutrition across the menstrual cycle, what she learnt from science and experience, how she works with the athletes she coaches, and what matters in the bigger picture.
2022-03-091h 07Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 32A - Do nutrition needs of female athletes change across the menstrual cycle? | A/Prof. Clare MinahanClare Minahan from Griffith University is a world expert in female athlete physiology, including influence of the menstrual cycle and contraceptive use. She joins us to discuss a topic with so many myths and misconceptions - should female athletes adjust their nutrition according to the phase of their menstrual cycle?
2022-03-021h 14Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 31B - How are nutritional needs of young athletes different to adults? | Danielle StefanoTriathlon coach Danielle Stefano from Elotik Pro Triathlon works with high school triathletes, elite juniors, and Olympic and Paralympic athletes. She discusses the similarities and differences between these groups, and how she sees the nutritional needs and concerns of younger athletes through the lens of a coach who works across the spectrum.
2022-02-231h 10Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 31A - How are nutritional needs of young athletes different to adults? | Prof. Ben DesbrowProf. Ben Desbrow (Griffith University) joins us to discuss how the nutitional needs of younger athletes are different to adults, and the practical, social and ethical considerations with this age group. A must-listen for parents, coaches or support staff of young runners, cyclists & triathletes.
2022-02-161h 32
Nourish Your PotentialE4: Sweat, sodium & hydration with Alan McCubbinIn this episode I talk with Alan McCubbin, experienced dietitian, senior teaching fellow and researcher based at Monash University in Melbourne. We discuss all of the commonly asked questions we get as sports dietitians around sodium needs, sweat rate testing, hydration needs and managing heat stress.
Find Alan on Twitter @nextlvlnut
On research gate https://www.researchgate.net/profile/Alan-Mccubbin
Or enjoy his Podcast 'The Long Munch' on your favourite podcast streaming app.
2022-02-1352 minFueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 30B - How can my training data help my nutrition? | Dr Stephen LaneCyclist, sports scientist, and cycling coach Dr Stephen Lane from HPTek joins us to discuss the use or misuse of training data to provide insights into nutrition practices, including what data to use and when, and when you can go by feel.
2022-02-091h 22Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 30A - How can my training data help my nutrition? | Dr Trent StellingwerffDr Trent Stellingwerff (Director of Innovation & Research, Canadian Sport Institute Pacific) joins us to discuss the nuances of collecting and interpreting training data, how it could be used to inform your nutrition, and we finish with some practical examples.
2022-02-021h 15Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 29B - How do I balance eating for training quality and body fat loss? | Neil van der PloegCyclist Neil van der Ploeg joins us to explain how he balanced training load & body fat loss in the lead up to key races. Neil's career included multiple National Road Series stage wins, the 2017 Grafton to Inverell Cycle Classic, a podium at the 2015 Road Nationals & several appearances on the UniSA National Team at the Tour Down Under.
2022-01-261h 20Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 29A - How do I balance eating for training quality and body fat loss?We're back for 2022, answering probably the most common question we've ever been asked. An in-house episode, Steph & Alan will describe how they tackle this conundrum & assist athletes to meet their body composition goals without compromising their health or training performance.
2022-01-191h 02Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 28B - How can my nutrition help to keep me cool? | Sinead DiverWith Christmas upon us, we're releasing our final podcast for 2021 a few days early. Olympic marathoner Sinead Diver joins us to give a behind-the-scenes look at how the team prepared for the heat of Tokyo 2020, and her pesonal experiences trying out pre-race hyperhydration with glycerol and sodium, pre-cooling with slushies, and altering perception of temperature with menthol.
2021-12-1954 minFueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 28A - How can my nutrition help to keep me cool? | Dr Meg RossWe're joined by Dr Meg Ross, a sports scientist who worked with the Australian Institute of Sport Nutrition team and Australian Catholic Univesity for over a decade, running research studies to prepare athletes for hot Olympic Games. We discuss her PhD work on pre-cooling with ice slushies prior to the 2008 Beijing Games, and more recent work on pre-exercise hyperhydration with sodium and glycerol, and the use of menthol to alter the perception of temperature in the lead-up to the Tokyo Games. We cover the practical aspects, and how these strategies could be implemented by runners, cyclists & triathletes of all...
2021-12-151h 36Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 27 - I‘m over gels and bars - what else is there? | Dr Gemma SampsonA sports dietitian working with both professional and recreational cyclists and triathletes, Dr Gemma Sampson joins us to discuss the commercial and DIY alternatives to energy gels and bars. A passionate cook, Gemma spends a lot of time experimenting with DIY training snacks - she'll give us the run down on what makes a good choice for your next session.
2021-12-081h 25
Tales From The MidpackAlan McCubbin - HydrationPart one of my two part hydration interviews. Alan McCubbin is an accredited sports dietician with a PhD in the sodium intake practices of endurance athletes. Come join me in my one on one session I booked with him as I build my knowledge about hydration.
Show Notes
Contact Alan McCubbin @ Next Level Nutrition
http://www.nextlevelnutrition.com.au/cms/
Alan McCubbin & Stephanie Gaskell’s Podcast
The Long Munch https://thelongmunch.podbean.com/
Stephanie Gaskell & Alan McCubbin | 2020 Online Ultrarunning Conference
Part 1 https://ww...
2021-12-0158 minFueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 26 - 1st Birthday Special - Year in ReviewIt's the 1st birthday of the podcast, and to celebrate we're summarising all of the 24 previous topics in one jam-packed episode! From "Is low carb right for me?", to "Why do I get gut issues during exercise?", and "Can I have a beer after my hard training session?", we'll provide 2-3 minute summaries of each of them to bring you up to speed on any you've missed.
2021-12-011h 40Inside Running Podcast213: Steph Gaskell & Alan McCubbin213: Steph Gaskell & Alan McCubbin
Brady faces the adverse conditions that could be a likely race scenario on his workout.
Brad heals up and gets through a comfortable week away from Mulligan’s.
Julian struggles alongside Watto in Anglesea and roasts Josh Lunn’s Instagram.
Izzy Batt-Doyle & Matt Clarke claim victories at SA State 5000m Championships, Matt running 13:40 ahead of Team Tempo teammates Isaac Heyne and Max Stevens. Izzy 15:41 ahead of Caitlin Adams and Jessica Stenson.
Results
https://www.instagram.com/p/CW1srREB_7o/
Vic M...
2021-11-302h 24Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 25 - Nutrition for Breaking2 | Prof. Andy JonesIt's our 50th episode with a very special guest and a very special topic. Prof. Andy Jones (University of Exeter) joins us to discuss his role with the Nike Breaking2 Project back in 2017. We discuss Andy's role in athlete testing and selection, supporting Eliud Kipchoge, Lelisa Desisa and Zersenay Tadese, how he predicted their running times, the nutrition planning, and how it unfolded on the day.
2021-11-241h 38Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 24C - Can I under-fuel my training? | Sophie MackayA former cyclist in the National Road Series with Specialized Women's Racing, Sophie Mackay shares not only her experience of under-fuelling and the impacts on health & performance, but the remarkable turnaround which culminated in the highlight of her racing career.
2021-11-1759 minFueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 24B - Can I under-fuel my training? | Kate PerryA regular in Australia's National Road Series and now High Performance Manager for Knights x LMLY Racing, cyclist Kate Perry shares her journey with low energy availability and the consequences that can occur when under-fuelling for your training load.
2021-11-101h 12Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 24A - Can I under-fuel my training? | Margot RogersWe're joined by Margot, an Accredited Sports Dietitian who is just finishing up her PhD research with the University of Canberra & the Australian Institute of Sport, looking at the consequences of under-fuelling in elite athletes. We discuss how to define adequate fuelling for training, what happens if you under-fuel, how do you know if you're eating enough, and what to do about it if you're not.
2021-11-031h 22
Triathlon Nutrition AcademyDo You Need Salt Tablets? With Alan McCubbinWhen it comes to talking about sodium, there is no better brains trust than Alan McCubbin. Alan is also an Advanced Sports Dietitian who has spent hours slaving away in the lab during his PhD in the area of sodium and hydration for endurance sport. In the latest episode of the podcast, we took a dive into what the research currently shows for sodium replacement during exercise. We discussed: Why do we think sodium is important for endurance sport? If there are any guidelines around sodium replacement to guide us? Alan’s wor...
2021-10-2849 minFueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 23B - Does leaner = Faster? | Izzi Batt-DoyleFollowing her Olympic debut in the 5000m at Tokyo, Izzi Batt-Doyle joins us to discuss how she has managed the relationship between body composition and performance throughout her career and the challenges along the way, from domestic racing in Australia to the US Collegiate system, and now as an elite athlete.
2021-10-271h 20Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 23A - Does leaner = Faster? | A/Prof. Gary SlaterWe're joined by Associate Professor Gary Slater (University of the Sunshine Coast & National Performance Nutrition Network Lead, Australian Institute of Sport). Gary has significant expertise and research interest in body composition for athletes. We discuss whether leaner = faster running or riding, considerations for athletes of all levels and body compositions, as well as his experience organising and providing nutrition services for the Australian team village at the Tokyo 2020 Olympics.
2021-10-201h 14Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 22B - Is plant-based better? | Catriona BissetOlympian and Australian national record holder in the women's 800m, Catriona Bisset joins us to discuss her approach to aligning a vegan diet with her goals as an athlete. Full of personal experience, tips & tricks for anyone who is or wants to switch to predominately plant-based eating.
2021-10-131h 04Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 22A - Is plant-based better? | A/Prof. Greg CoxA/Prof at Bond University, Nutrition Lead for Triathlon Australia and vegetarian himself, Greg joins us to share his thoughts on plant-based and vegan diets for runners, cyclists & triathletes, whether they are adequate (or superior) for performance & recovery, and key considerations for those thinking of eliminating some or all animal-based foods.
2021-10-061h 26Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 21B - What are FODMAPs and why is it relevant to exercise? | Scotty HawkerFresh off 2nd place at the CCC event at Ultra Trail Mont Blanc, ultrarunner and running coach Scotty Hawker joins us to discuss his past battles with gut issues, the role of FODMAPs in these, the careful elimination and reintroduction of FODMAP containing foods to find the source of the problem, and how he manages this today.
2021-09-291h 17Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 21A - What are FODMAPs and why is it relevant to exercise? | Steph GaskellSteph takes the lead on this one given her expertise in FODMAPs, explaining what they are, why they're relevant to exercise, when and how to eat a low FODMAP diet, and who might benefit.
2021-09-221h 20Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 20B - Do I need to stop drinking coffee to get the benefits of caffeine? | Alistair DonohoeAlistair Donohoe joined us from his hotel in Izu as he prepared to race on the velodrome & the road at the Tokyo Paralympics. An avid coffee lover, Al discusses how he plans caffeine around training & competition, and his thoughts on withdrawal and re-introduction of caffeine on race day.
2021-09-081h 09Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 20A - Do I need to stop drinking coffee to get the benefits of caffeine? | Dr Chris IrwinDr Chris Irwin (Griffith University) joins us to answer a question that has many coffee lovers sweating on the answer. A sports dietitian and researcher who has studied caffeine withdrawal and re-introduction, Chris discusses whether there's a benefit from caffeine abstinence in the lead up to key races.
2021-09-011h 07Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 19B - Do I need more protein? | David BryantWith the Paralympics kicking off this week we're joined by a member of the Aussie team, triathlete David Bryant, to discuss how he plans his protein across the day in training. A sports dietitian himself when he's not training & racing, Dave also shares the tips and tricks he uses with the athletes he works with.
2021-08-251h 04Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 19A - Do I need more protein? | A/Prof. Dan MooreWe're joined by A/Prof. Dan Moore (University of Toronto), who's done many of the existing studies relating specifically to protein and endurance exercise. In this episode he'll discuss the unique features of endurance sports that might be relevant to having increased protein needs, where the science is at currently, and what he recommends runners, cyclists & triathletes need in terms of protein intake.
2021-08-181h 24Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 18B - What’s hyponatraemia and should I be worried? | Dr Alice McNamaraWe're joined by Dr Alice McNamara, a trail and vertical runner, former elite rower, and also a medical doctor working at trail races across country Victoria. Alice shares her experiences with hyponatraemia as a race doctor, as well as other insights for athletes and race directors on all things medical support.
2021-08-111h 20Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 18A - What’s hyponatraemia and should I be worried? | Dr Alan McCubbinAlan shares his knowledge on exercise-associated hyponatraemia, the role of water vs sodium, is drinking to thirst all that's needed, and how else can we prevent this potentially dangerous condition?
2021-08-041h 00Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 17A - What’s the deal with cannabidiol (CBD)? | Dr Danielle McCartneyWe're joined by Dr Danielle McCartney, an Accredited Sports Dietitian & researcher at The Lambert Initiative for Cannabinoid Therapeutics. Danielle provides a fascinating overview of CBD use for sport. What are the potential uses? Is it safe, legal, how do you buy it, and is the hype justified?
2021-07-281h 23Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 16B - How should my nutrition change when I’m injured? | Cate GiffordWe're joined by middle-distance runner, sports scientist & osteopathy student Cate Gifford. Cate gives us an insight into her recent injury & subsequent surgery, and how living with a sports dietitian has changed her approach to nutrition and injury rehab.
2021-07-2149 minFueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 16A - How should my nutrition change when I’m injured? | Dr Rebekah AlcockWe chat to Dr Rebekah Alcock, an Accredited Sports Dietitian who completed her PhD in the area of nutrition support for tendon and ligament health. We discuss the key nutrition considerations for runners, cyclists and triathletes affected by injury, the recent hype around bone broth, gelatin and collagen to support rehab, and other factors that are often overlooked.
2021-07-151h 04Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 15B - How do I prepare for a self-sufficient, multi-stage event? | Jodie MossA sports scientist & nutritionist by training, but also a Marathon des Sables competitor in 2019, Jodie gives an insight into her own event preparation when it comes to nutrition, and tips and hints she picked up along the way.
2021-07-071h 34Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 15A - How do I prepare for a self-sufficient, multi-stage event? | Steph Gaskell & Alan McCubbinIn another in-house episode we cover the science and practical issues of carrying your own food for a multi-day event. We discuss the common debates around pack weight vs optimal fuelling, carbs vs fat vs protein, how to maximise the nutrition from the food you carry, and some practical tips learnt from athletes we've worked with over the years.
2021-07-011h 13Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 14B - What should I eat to optimise recovery? | Richard BowlesWe're joined by adventurer, runner and business consultant Richard Bowles to share some of his adventures, how he fuelled when running a marathon a day for more than 5 months, and his preference for keeping it simple when it comes to nutrition and recovery.
2021-06-231h 26Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 14A - What should I eat to optimise recovery? | Dr Isabella RussoFresh from a PhD studying nutrition for recovery optimisation, Bella shares with us the recent expansion through her research from the 3R's to the 5R's of recovery, what that means for the average runner, cyclist and triathlete, and when some R's are more important than others.
2021-06-161h 25Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 13B - How do I plan for a multi-day event? | Leah KirchmannWe're joined by Leah Kirchmann, a pro cyclist racing with Team DSM in the Women's World Tour. We chat post-stage nutrient goals, logistical challenges, Leah's ride snacks, whether nutrition should be different for amateurs vs pros, and what can happen when you get it wrong.
2021-06-091h 09Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 13A - How do I plan for a multi-day event? | James MoranJames Moran works as a dietitian with INEOS Grenadiers and Uno-X Pro Cycling Teams. Just back from an altitude training camp in Tenerife, we chat to James about nutrition for stage racing, the differences from one-day events, how the INEOS Grenadiers team does it, and what we can learn for amateur level stage racing.
2021-06-021h 20Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 12D - How do I tackle my first ultra distance event? | Kevin FergussonWe're joined by Ironman triathlete Kevin Fergusson, a 4 time age group world champion who was also awarded Legend of the Sport by Triathlon Australia. Kev shares what he's learnt about nutrition for Ironman racing over the years, and his greatest achievement in the sport.
2021-05-261h 00Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 12C - How do I tackle my first ultra distance event? | Kate PenglaseWe're joined by Kate Penglase, a 2 time Australian champ and twice podium finisher at World Championships in 24 hr solo mountain biking. Kate gives an insight into her nutrition for 24hr racing, how she started out, and how and why her race plan has evolved over time. We also answer a listener question around dietary fibre for athletes.
2021-05-191h 28Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 12B - How do I tackle my first ultra distance event? | Kellie EmersonA past winner of Ultra-Trail Australia and top 5 at Ultra-Trail du Mont Blanc, Kellie shares her experience and tips for stepping up to ultra-distance running events, including what she did in her first ultra race, what she's learnt over the years, and what she sees in the athletes she coaches.
2021-05-121h 01Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 12A - How do I tackle my first ultra distance event? | Steph Gaskell & Alan McCubbinAn in-house episode answering the question that gave rise to the entire podcast. If you're stepping up from marathon to ultras, 70.3 to Ironman, 6hr to 24hr MTB, or planning a bloody long bike ride, this episode is for you. When to prepare, how to prepare, do's and don'ts, and practical tips and suggestions galore.
2021-05-051h 21Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 11B - Can I have a beer after my hard training session? | Nathan ShearerProfessional triathlete and coach Nathan Shearer joins us to discusses how beer fits into his Ironman training schedule, and how his prior sporting background exposed him to a lot more alcohol than the typical endurance athlete. We also wrap up the two episodes on beer and summarise its effect on post-exercise recovery, whether it's "a beer" or "getting on the beers".
2021-04-281h 02Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 11A - Can I have a beer after my hard training session? | A/Prof. Ben DesbrowA lecturer, researcher and sports dietitian, Ben has studied the effects of beer on post-exercise recovery. We discuss the R's of recovery (like a pirate!), including the all important (R)elaxation, and the effect beer may or may not have on these.
2021-04-211h 12Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 10B - Should I get a sweat test? | Ben DuffusWe're joined by ultra-runner Ben Duffus, recent winner of the Six Foot Track Marathon. Ben has faced some unusual challenges over the last few years, but used sweat sodium testing, in combination with a bunch of other measures, to complete the picture and figure out what was going wrong.
2021-04-141h 04Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 10A - Should I get a sweat test? | Dr Alan McCubbinA lecturer & researcher at Monash University, practitioner with Triathlon Australia & in private practice. Alan investigated sweat testing and sodium needs of athletes during his PhD. What does sweat testing do, how accurate is it, and most importantly, how do you use the results of the test?
2021-04-071h 28Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 9B - Do I really need to carb load? | Karen HillFresh off the podium at the Australian XCO Championships, mountain biker Karen Hill joins us to discuss the recent changes she's made to her carb loading strategy. Imagine carb loading effectively with no gut upset, and still feeling hungry at the end of the day! An episode full of practical tips and tricks.
2021-03-311h 05Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 9A - Do I really need to carb load? | Dr José AretaAn exercise physiologist, lecturer, researcher & cycling coach, José has travelled the world. Whilst working in Norway he completed a study summarising ~50 years of research on carbohydrate loading and the carb requirements of athletes into one comprehensive research paper. We discuss this research, the situations where carb loading may beneficial, and some of the practical considerations for doing it properly.
2021-03-241h 28Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 8B - Do I need iron supplements? | Ellie PashleyEllie Pashley has represented Australia in the 10,000 m & half marathon at World Champs. She's also finished top 10 at the 2019 New York Marathon, and currently aiming to qualify for the Tokyo Olympic team in the marathon. Ellie discusses her battles with iron deficiency, her experiences with supplementation and iron infusions, and her approach to supplementation for altitude training.
2021-03-171h 00Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 8A - Do I need iron supplements? | Assoc. Prof. Pete PeelingPete's both a researcher at the University of Western Australia and a physiologist at the Western Australian Institute of Sport (WAIS). We discuss recent advances in our understanding of iron deficiency in athletes, when to supplement, and the safest and most effective way to do so.
2021-03-101h 18Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 7B - Why do I get gut problems during exercise? | Eneko LlanosAn incredible story from Spanish pro triathlete Eneko Llanos. After several years struggling to finish Ironman races, Eneko was finally able to determine the cause of his gut problems, put the appropriate strategies in place, and got back to the top of his game. We discuss this, how trial and error didn't work for him, and what's involved in assessing it properly.
2021-03-031h 06Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 7A - Why do I get gut problems during exercise? | Steph GaskellA very common and frustrating issue, especially for runners and long-course triathletes. We're doing this one in-house given it's Steph's area of expertise. We unpack the actual causes of gut issues during exercise, why trial and error rarely works, how to figure out the cause, and what to do about it.
2021-02-241h 17Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 6B - Why is nutrition so confusing? | Chris OrdOur athlete perspective this week with Chris Ord who wears many hats - an outdoor/adventure journalist, founder & original publisher of Trail Run Magazine (Aus/NZ), race director, adventure running tour guide, and trail runner in his own right. We also finish with an easy guide for assessing the credibility of scientific information, to help your BS detection skills.
2021-02-171h 28Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 6A - Why is nutrition so confusing? | Dr Tim CroweAt the heart of many of our podcast topics/questions is confusion, misconceptions and misinformation. We chat to Dr Tim Crowe about why there are so many mixed messages in nutrition science, the role of the media and social media, and tips for developing a good BS detector. Tim's also a marathon runner, so we chatted about his own experience and what he learnt from experience that science couldn't teach him.
2021-02-101h 15Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 5B - How do I best cope with training and racing in the heat? | Jess StensonOur combined athlete perspective episode for the last two topics. Marathon runner and dual Olympian Jess Stenson joins us to discuss the evolution of her preparation for hot races, from the 2013 Moscow World Champs, to the 2016 Rio Olympics, the 2018 Gold Coast Commonwealth Games & the follow up Gold Coast marathon a few months later.
2021-02-031h 12Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 5A - How do I best cope with training and racing in the heat? | Prof. Ollie JayThe 2nd half of our chat with Prof. Ollie Jay (University of Sydney). We cover myths, facts and sucessfully used cooling strategies from professional sport, whether you should drink or pour water over yourself, the difference between actual cooling & the perception of feeling cooler, and heat acclimation.
2021-01-271h 00Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 4A - Why do I sweat so much more than that person? | Prof. Ollie JayIs it genetics? Body fat? Or completely random? Prof. Ollie Jay (University of Sydney) joins us in a fascinating discussion about how our bodies figure out how much sweat to produce during exercise, why it varies so much between people, as well as from day-to-day within the same person. A bit technical in parts, with an easy-to-digest summary at the end.
2021-01-211h 13Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 3B - During a race should I drink to a plan or just drink to thirst? | Julian SpenceAustralian distance runner Julian Spence joins us to talk about his experience running the marathon at the World Athletics Championships in Doha in 2019, a hot race run in the middle of the night. We chat about his approach to hydration for the event, watching fellow competitors need medical assistance in the women's race a few nights prior, and what it's like training on a treadmill next door to a fish n chip shop!
2021-01-131h 10Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 3A - During a race should I drink to a plan or just drink to thirst? | Dr Lewis JamesDr Lewis James (Loughborough University, UK) joins us to discuss what has often times been a highly controversial topic. Lewis is a senior lecturer at Loughborough and has conducted some of the world's only blinded hydration and performance studies. An awesome discussion about the controversies and difficulties in hydration research, why there hasn't been more studies in the area, and some practical considerations to get you thinking about how you hydrate for your next event.
2021-01-061h 28Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 2B - What should I eat before & during my long training session? | Emma JeffcoatIn our athlete perspective episode, pro triathlete Emma Jeffcoat joins us to discuss her journey as it relates to matching her nutrition to her training demands. We also chat to Emma about her goals for next year's rescheduled Tokyo Olympics, and her love of Biscoff!
2020-12-1657 minFueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 2A - What should I eat before & during my long training session? | Dr Sam ImpeyDr Sam Impey (Mitchelton-Scott Pro Cycling Team) joins us to discuss this very common question. Sam's PhD research led to the now ubiquitous phrase "Fuel for the work required". We discuss the pros and cons of different fuelling strategies for long training sessions, and make practical recommendations based on the the type and purpose of the training session.
2020-12-091h 03Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 1B - Is low carb right for me? | Evan DunfeeOlympic racewalker Evan Dunfee joins us to discuss his experience eating a low carb, high fat diet in the Supernova study, how it affected his training and race performances, what he sees other elite athletes eating, and his take on the postponement of Tokyo 2020.
2020-12-021h 03Fueling Endurance - Nutrition for Runners, Cyclists & TriathletesEpisode 1A - Is low carb right for me? | Prof. Louise Burke OAMOur first podcast for runners, cyclists & triathletes investigates one of the most controversial questions of recent years - is low carb right for me? We will hear from Prof. Louise Burke (Australian Catholic University, previously Australian Institute of Sport) who has done perhaps more research in this field than anyone.
2020-11-251h 07
The Next BiteTackling all things Sports with Dietitian Dr Alan McCubbinAlan McCubbin is an advanced accredited sports dietitian with 15 years’ experience in clinical and sports nutrition practice. He has worked in the areas of private practice, research, business management and even created his own book, all within the space of sports nutrition.
In this bite, Alan takes us back through his journey, exploring the origins of the Monash Nutrition course and his experiences early on in the field. He talks us through the pathway and process of becoming a sports dietitian and the various learnings he gained during this time. Alan shares with us the multiple roles he...
2020-09-0251 min
Vibrant Lives PodcastHydration and sodium status for endurance athletes with Sports Dietitian, Alan McCubbinThis week I chat with Accredited Sports Dietitian and researcher, Alan McCubbin, all about hydration and sodium status of endurance athletes.Even if you’re not an endurance athlete, Alan is a very interesting person to listen to for an insight into how scientific research works, for example, how do you study cramp when people cannot simply cramp on demand? How do you recruit people to run on a treadmill for 5 hours?During our discussion, Alan delivers some fascinating facts about sweat, we talk about different sweat rates between people, the role of the kidneys in maintaining fluid ba...
2020-07-131h 03
KoopCastTraining and Nutrition for Hot Environments with Alan McCubbin, PhD | KoopCast Episode 34In this episode of the KoopCast Coach Jason Koop speaks with Alan McCubbin, PhD.Today’s episode of the podcast is with sports scientist Alan McCubbin out of Melbourne Australia. Alan is a PhD as well as an accredited Sports Dietitian with a speciality in nutrition for endurance and ultra-endurance sports. He has worked as a practitioner for 15 years, founding his online business Next Level Nutrition in 2010 to consult to athletes via videoconference. His clients have included everyone from first time marathon runners to summer and winter Olympians and he also consults to Tr...
2020-07-021h 34
We Do Science - The Sports Nutrition Podcast#131 - "Nutrition for Exercise in Hot Environments" with Alan McCubbin PhD and Ollie Jay PhDEpisode 131 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition for Exercise in Hot Environments" with Dr Alan McCubbin PhD (Monash University, Australia) and Dr Ollie Jay PhD, University of Sydney, Australia). Discussion Topics Include: Describing hot and humid environments Overview of physiology of "Exertional Heat Stress" Thermoregulation Gastrointestinal Function and Integrity Exertional Heat Stress and impact on performance & health Other factors such as clothing and body-composition Heat acclimation & acclimatisation Fluid and electrolyte balance and assessment Hydration and related nutrition strategies overview Impact and relevance to di...
2020-02-261h 40
The Compeat WaffleExpert Session: Sodium & Sweat with Alan McCubbinWe welcome a very special guest on the Waffle this week, Advanced Sports Dietitian Alan McCubbin!
Alan is an expert in all things sweat and sodium, recently completing his PhD in this very topic! So we have borrowed his knowledge to find out what sodium is, if/when it is important in sport, how to replace sodium and his thoughts around sweat testing. We also touch on timing, whether it affects cramps and much much more!
Sodium and hydration can be really tricky topics with a lot of detail. It’s often hard to understand the complicated science that exists be...
2019-12-1346 min