Bob Seebohar And Dina Griffin

Shows

Inside Sports Nutrition How sweat rate impacts performance - Ep. #186In this episode, Dina and Bob dig into sweat rate — what it is, how to measure it, and why it matters more than most athletes realize. Bob shares data from a recent sweat rate test during a long run (and felt the consequences). From there, the conversation branches into sex differences in sweat rate, hormone-related shifts across the menstrual cycle, and how testosterone and aging can change the hydration equation.Topics include:What is sweat rate?The wide range of how much athletes sweat How to calculate your sweat rate with a simple at-home testHormones, aging, and he...

2025-06-1840 min

Inside Sports Nutrition Top 3 Reasons for GI Distress - Ep. #185Struggling with GI distress during training or racing? You're definitely not alone and the good news is, it's fixable. In this episode, Bob and Dina break down the three main contributors to gastrointestinal issues and explore some of the nuances within each area. Whether you're dealing with bloating, cramping, or worse, this discussion will give you a clear starting point to identify what's triggering your symptoms and develop targeted strategies that actually work.Find Bob’s “Metabolic Efficiency Training” 3rd edition book that we refer to in the episode here. ...

2025-06-1140 min

Inside Sports Nutrition Top 3 Reasons for Muscle Cramps - Ep. #183Muscle cramps are frustrating, unpredictable, and often misunderstood. In this episode, Dina and Bob unpack three key contributors to muscle cramping, going beyond the usual “hydration and electrolytes” explanation. They share real-life athlete examples, explore the role of neuromuscular fatigue, and explain how terrain-specific training (or lack of it) can set athletes up for mid-race cramping. Whether you're a salty sweater, an over-reliant supplementer, or just confused by conflicting advice, this episode brings clarity to a common issue.-------Book a sweat sodium test with Dina in Boulder, Colorado, to l...

2025-05-2828 min

Inside Sports Nutrition How Vitamin D Impacts Muscle, Injury, and Immunity - Ep. #166We continue our vitamin D mini-series with further discussion about how vitamin D status impacts muscle function and strength, injury risk and recovery, and immune system health. Make sure to join Patreon Community to get an inside peek on a Vitamin D case study that Bob shares about a men’s basketball team he worked with. Additionally, if you are interested in getting your genomics tested to learn about your vitamin D related genes, contact Bob or Dina to learn more about this unique service and make sure you are using the right testing company to get your money’s wo...

2025-01-2932 min

Inside Sports Nutrition Are all women good fat burners? - Ep #157Is it true all women are good fat burners? Bob and Dina discuss why this general statement is nuanced and warrants context. Bob presents a summary of some of his recent metabolic efficiency testing data so that you can see why metabolic efficiency is not a one-size-fits-all physiological state, nor is it only influenced by a single variable. Catch this episode to hear more insights! Links: Metabolic Efficiency Training: Teaching the Body to Burn More Fat book (new 3rd edition) Maximal Fat Oxidation Rates in an Athletic Population paper ...

2024-11-2738 min

Inside Sports Nutrition Is hydrogen water a hoax? - Ep. #155In this Inside Scoop episode, Bob and Dina discuss some proposed health and athletic benefits of hydrogen-rich water (aka “hydrogenated water”) presented in a 2024 systematic review paper from the International Journal of Molecular Sciences. Listen in to hear whether we find hydrogen-rich water to be a hoax or whether it’s our new favorite beverage. Links: Systematic Review: Hydrogen Water – Extra Healthy or a Hoax? Paper: Acute effect of hydrogen-rich water on physical, perceptual and cardiac responses during aerobic and anaerobic exercises: a randomized, placebo-controlled, double-blinded cross-over trial Paper: Effects of 8 days intake of hydro...

2024-11-1334 min

Inside Sports Nutrition Fueling the Moab 240 with Becca Rick - Ep. #154We sit down with friend of the show, Sports Dietitian and ultrarunner, Rebecca (Becca) Rick, to hear how she prepared for her first 200+ mile distance race at the Moab 240 and how her fueling and hydration unfolded. You’ll hear what she did differently from her 100-mile races and some fueling insights that many ultrarunners miss out on. Our discussion includes: Becca’s athletic background Her path to becoming a Registered Dietitian and how this has helped her personally Preparation for the Moab 240 race, including foods and sports nutrition products she uses Her nutrition and h...

2024-11-0655 min

Inside Sports Nutrition Is the Keto Diet right for athletes? - Ep. #153Bob and Dina discuss some highlights of a new review and position stand paper by the International Society of Sports Nutrition on ketogenic diets. Are you curious whether this is something you should try and whether it would help (or harm) you? Tune into this episode to get our inside scoop and Sports Dietitian viewpoints. Our discussion includes: Ketogenic Diet vs. Low Carb High Fat Diet (LCHF) vs. Metabolic Efficiency Eating patterns Reasons to consider a ketogenic diet and not consider it, pros/cons How “athletic performance” is measured and the many contexts of d...

2024-10-3053 min

Inside Sports Nutrition David Roche and his Record Setting Win at the Leadville 100 - Ep. #152David Roche (coach, writer, sub-ultra runner AND ultrarunner, winner of the 2024 Leadville 100 ultra) joins us to chat about how his nutrition plan unfolded for the Leadville 100. Not only did he smash the previous course record time for the Leadville race, but he also showed that high performing ultrarunners can push the limits of high carb fueling and benefit from ergogenic aids like sodium bicarbonate. Our discussion includes: David’s athletic background Changes in his nutrition from young athlete days to current times including a snapshot of a typical day of nutrition and supplements Phy...

2024-10-231h 01

Inside Sports Nutrition Why we changed our minds - Ep. #151Catch this episode to hear 3 nutrition-related viewpoints that Bob and Dina have changed their minds on over the years and the reasons for doing so. -- 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.

2024-10-1625 min

Inside Sports Nutrition Grocery Shopping Made Easier - Ep. #150Do 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 a...

2024-10-0947 min

Inside Sports Nutrition Nutrition updates since Dina’s knee surgery - Ep. #148What sort of dietary and supplement changes did Dina make since knee surgery in February? We do a quick 6-month overview of the process so you can hear what a Sport Dietitian did to support her recovery process, along with discussing the exercise progression. You can catch our earlier episode 119 to hear more about her nutrition changes that occurred right after her skiing accident and around surgery for more background. -- Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition This episode is brought to y...

2024-09-2531 min

Inside Sports Nutrition AUA: How to increase protein as a Vegan Athlete - Ep. #147In this Ask Us Anything #17, we address a listener question for how to get more protein as a vegan athlete. Even if you are vegetarian or an omnivore, you can use these tips to get more plant protein in your daily nutrition plan. 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...

2024-09-1829 min

Inside Sports Nutrition Did Bob run 200 miles? - Ep. 143In this episode, we chat about Bob’s self-supported attempt to complete a 200-mile trek on the Colorado Trail after this year’s training for the Tahoe 200 with his athlete, Linda Quirk. Links: The Colorado Trail Episode 136 Bob’s Tahoe 200 recap and What’s Next Episode 130 Bob’s training for the Tahoe 200 Episode 132 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 -- ...

2024-08-2144 min

Inside Sports Nutrition AUA: Beetroot and Nitrates - Ep. #142In this Ask Us Anything #16, we address a listener curiosity about beetroot powder, nitrates, and beetroot supplements. We discuss: What are nitrates? The benefits of nitric oxide Why beets are a powerhouse food Eating whole beets vs. using beet powders Effects of aging upon nitric oxide production Types of athletes who may benefit from nitrate supplementation Considerations for taking beetroot powder What about female athletes? Testing for nitric oxide Links: More about nitrates https://pubmed.ncbi.nlm.nih.gov/32188080/ and https://pubmed.ncbi.nlm.nih.gov/38472804/ Indicator strips fo...

2024-08-1437 min

Inside Sports Nutrition AUA: Creatine & Naak Energy Drink - Ep. #139In 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.

2024-07-2425 min

Inside Sports Nutrition Can you have a set electrolyte plan? - Ep. #137In 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 Arou...

2024-07-1026 min

Inside Sports Nutrition Bob’s Tahoe 200 Recap and What’s Next - Ep. #136Tune 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...

2024-07-0332 min

Inside Sports Nutrition Middle distance running and nutrition periodization - Ep. #133In this Ask Us Anything #13 episode, we first do a quick catch up with Dina to see how her injury recovery is going from knee surgery and then we discuss a listener question related to nutrition periodization and the periodization plates. Tune in to learn more about how to build a plate that supports plant-based eating for sprint and middle distance running and an extra tip for those who are also masters athletes. Links: Bob’s books to learn more about Nutrition Periodization and Metabolic Efficiency Training Send us your...

2024-06-1223 min

Inside Sports Nutrition Bob’s nutrition training for the Tahoe 200 - Ep. #132Tune in for this Part 2 on Bob’s training for the upcoming Tahoe 200 ultramarathon where we discuss his nutrition and hydration trials, along with his primary plans for keeping himself sustained throughout the race. It’s an “n of 1” experiment, but it may inspire you to approach your own fueling differently! Links: The Tahoe 200 race website Bob’s training spreadsheet Episode 130 discussing Bob’s training for the Tahoe 200 Episode 124 with Leighton Phillips of S-Fuels The ENRG Bites from All Around Snack Co and Bob will also be using his newly formulated ENRG BUTTER UCAN Edge, an...

2024-06-0556 min

Inside Sports Nutrition Bob’s training for the Tahoe 200 - Ep. #130Tune into this episode to catch interesting details on Bob’s training for the Tahoe 200 ultramarathon coming up in mid-June 2024. We’ll be doing a Part 2 on his nutrition coming up soon! We discuss: Bob’s ultramarathon background and why he’s training for the Tahoe 200 An overview of the Tahoe 200 course Bob’s self-designed training program, including some non-traditional (and maybe surprising to you!) training activities that he does daily More about his sleep, shoes, gear, and what’s left in training to practice Links: The Tahoe 200 race website ...

2024-05-221h 01

Inside Sports Nutrition Nutrition in the Arctic - Ep. #120Bob and Dina chat about Bob’s recent multiday “multisport” adventure in Finland. Hear about how he navigated the cold weather, gear, sleep, nutrition, hydration and more. If you’re headed to a very cold weather destination for some outdoor adventure, you’ll learn some tips that will help you better prepare! Link to Arctic Escapades that Bob referred to during the episode. -- Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition This episode is brought to you by All Around S...

2024-03-1337 min

Inside Sports Nutrition Nutrition around Dina’s ACL surgery - Ep. #119Bob and Dina chat about Dina’s recent skiing accident, what she did nutritionally to prepare for knee surgery, and what she did after surgery to begin the healing process. Tune into this episode to learn tips that may help you if get into a similar situation (but we hope you won’t!). -- Connect with the podcast 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...

2024-03-0623 min

Inside Sports Nutrition Is more protein better after exercise? - Ep. #116Do you waste your protein if you consume more than 25 grams post-exercise? Is more protein better for muscle building? In this episode, Bob and Dina discuss a recently published research paper that tests what happens when 100 grams of milk protein is consumed after a resistance training session. You’ll learn about the study and how it sheds light on answering some questions about protein consumption post-exercise, but also opens the door for many more questions! Link: The research paper we discuss by Trommelen et al -- ...

2024-02-1437 min

Inside Sports Nutrition Increase Energy in the Winter - Ep. #115In this Ask Us Anything #12 episode, we discuss a listener request to share information about training in the dark days of winter and low energy levels. If you are living in an area with many hours of darkness or feel you are affected by the change in seasons, tune in to this episode to hear tips for how to approach food choices and other considerations that may help energy, mojo, and mood. Links: Resources for Seasonal Affective Disorder include https://www.samhsa.gov/mental-health/seasonal-affective-disorder and https://adaa.org/understanding-anxiety/depression/SAD

2024-02-0740 min

Inside Sports Nutrition Weight loss perspectives - Ep. #109With the new year around the corner, diet messages and weight loss programs hit the scene hot. In this episode, Bob and Dina share some of their perspectives and insights about weight loss to help give you other thinking points as you filter through the various diet trend messaging. -- Connect with us on IG or FB ! 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 bl...

2023-12-2732 min

Inside Sports Nutrition Dietitian Armchair Chat: Holidays, Stress, and Food - Ep. #104Tune in to this Dietitian Armchair Chat with Bob and Dina to hear their thoughts on how the holiday season impacts eating choices. They provide their insights on how to approach the season including viewpoints on stress eating, travel, social gatherings, routine, and digestion. --- Connect with us on IG and FB. 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 le...

2023-11-2240 min

Inside Sports Nutrition Dina’s Fueling for 100 miles - Ep. #100We’re celebrating our 100th episode of the podcast by chatting about Dina’s recent 100-mile ultramarathon in Steamboat Springs, Colorado. Hear about her fueling plans and how things turned out for her, along with how she navigated some of the “ultra challenges”. -- 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 ISNPODCAST23 to save 15% on your purc...

2023-10-2539 min

Inside Sports Nutrition Why you need to know about REDs - Ep. #98You don’t need to be an elite level athlete or heavily involved in sport to be at risk for or experience low energy availability and “REDs”. Tune into this Inside Scoop episode to hear Bob and Dina do an overview of these concepts in addition to discussing: The background and history of REDs Definition of low energy availability and REDs, who it happens to, and how it’s diagnosed Effects of REDs upon health and performance Signs and symptoms of REDs Why a support team is often needed -- ...

2023-10-1140 min

Inside Sports Nutrition Protein Deficiency in Athletes - Ep. #92Are you deficient in protein? Tune into this episode to hear Bob and Dina discuss the ways in which you may become deficient in protein and what to do about it to avoid negative health and performance outcomes. We also share our personal strategies for keeping up with our protein needs. And listeners, share your protein pictures with us on Instagram – tag @isnpodcast! -- 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...

2023-08-301h 08

Inside Sports Nutrition Nutrition for Soccer with Rikki Keen - Ep. #91You’ll want to tune in to this episode if you have any connection to soccer as a parent/guardian, coach, dietitian, or player at any age and position. Bob and Dina meet with Sports Dietitian, Rikki Keen, to discuss nutrition challenges for soccer players, the various aspects of nutrition from youth through the professional leagues, female-related nuances, physiological testing, and popular supplements. More about our guest: Rikki is a Registered Dietitian and Board Certified Specialist in Sports Dietetics. Rikki received her Bachelor’s degree in Nutrition & Exerc...

2023-08-231h 09

Inside Sports Nutrition Updates on deltaG Exogenous Ketones with Brian McMahon - Ep. #90Bob and Dina meet with Brian McMahon, Chief Strategy Officer for the deltaG company to learn about updates in the science and real life use of exogenous ketones. We also discuss: “Mixed actives” and the new espresso ketone shot product from deltaG Optimal blood ketone levels to support brain and metabolic health The reasons you have to experiment with exogenous ketones Why ultra runners may benefit How exogenous ketones can support and protect against traumatic brain injuries How to use deltaG for recovery purposes, during competition, and dosing tips Link...

2023-08-161h 09

Inside Sports Nutrition Nutrition for Badwater 135 with Linda Quirk - Ep. #89“Commit and figure it out later!”. This is a common statement heard from the amazing athlete, Linda Quirk who has undertaken a number of athletic challenges in her 50s and beyond. She recently set the record for the first woman at age 70 to complete the 135 mile Badwater race in Death Valley (referred to as the “World’s Toughest Foot Race”). Her list of athletic accomplishments includes the 7 Marathons on 7 Continents, the Ironman World Championships in Kona, Brazil 135, several Racing the Planet races, and the Route 66 UltraRun. Tune in to hear about her journey into endurance sport, why she pursues challengin...

2023-08-091h 39

Inside Sports Nutrition Individual vs. Group Nutrition Coaching Programs - Ep. #88In this episode, Bob and Dina dive into a conversation about the new era of group nutrition programs and how they may take you further in your health, performance, and longevity path than you realize. Are you ready for it? -- 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 ISNPODCAST23 to save 15% on your purchase. ...

2023-08-0232 min

Inside Sports Nutrition Fat Loss with Mikki Williden - Ep. #87Bob and Dina chat with Mikki Williden, PhD, Registered Nutritionist and host of the “Mikkipedia” podcast out of New Zealand to discuss various dietary approaches for fat loss, metabolic health, and longevity. We also discuss: Her background and how she got into the field of nutrition Nutrition nuances for females Fat loss and macronutrient intake Links: Mikki’s podcast Mikkipedia Find Mikki at https://www.mikkiwilliden.com/about and on Instagram @mikkiwilliden --- This episode is brought to you by All Around Snack Co...

2023-07-2649 min

Inside Sports Nutrition Professional Mountain Bike Racers: Syd and Macky - Ep. #81Bob and Dina sit down with professional mountain bike racers and YouTube creators Syd and Macky to chat about their backgrounds, their racing endeavors, delving into the world of YouTube, and their latest nutrition learnings. We also discuss: The different types of off-road cycling events What it means to be a professional mountain bike racer The inspiration for their YouTube channel Their evolving perspectives on food and nutrition Training and racing fuels “Sometimes you have to make a decision that isn’t intuitively exactly what you want to eat in tha...

2023-06-141h 07

Inside Sports Nutrition Professional Obstacle Course Racer Rose Wetzel - Ep. #77Bob and Dina meet with Rose Wetzel as she takes a quick break from her training while in Mexico. Rose is a professional Obstacle Course Racer (OCR) who has numerous podiums in Spartan races, has been a top-performing contestant on the TV show American Ninja Warrior, and is ranked in the Top 10 World OCR rankings as we head into the 2023 season. We discuss: Her upbringing with 8 siblings and the family food environment How she got into running in her early youth and what it symbolized for her Running and nutrition during and after h...

2023-05-171h 08

Inside Sports Nutrition Performance Nutrition with Hillary Allen, Pro Ultra Runner - Ep. #76Bob and Dina meet with professional ultra runner, gravel cyclist, and running coach, Hillary Allen. We talk about her path into professional ultra running and her nutritional navigation while performing at the top level and recovering from her near fatal fall in 2017. We also discuss: How her interest in sports and running adventures developed What really is “sky running” Her food journey from college years to racing professionally Her near fatal accident in Norway while racing and how the recovery thereafter How she fuels for her training and racing Quote...

2023-05-1048 min

Inside Sports Nutrition Nutrition with professional runner Keira D’Amato - Ep. #74Bob and Dina meet with busy mom, professional runner, and realtor Keira D’Amato to talk about her running career and how she went from a recreational 3:49 marathoner to an American record setting 2:19:12 personal record. We also discuss: The breakfast of choice to start her day How she worked through injury after college and how the injury fueled her fire to move forward strongly What she learned from taking an extended break from running Her run fueling strategies and why she switched from simple sugars to UCAN The importance of blood biomarker testing

2023-04-271h 04

Inside Sports Nutrition Nutrition for Wrestling with Clint Wattenberg - Ep. #73Bob and Dina meet with Clint Wattenberg, the Director of Performance Nutrition for the UFC (Ultimate Fighting Championship). We discuss the changing tides of weight cutting strategies and nutrition for wrestling and in particular, youth wrestlers. We also discuss key fueling strategies employed to prepare young wrestler for competition. This is a fascinating discussion you don’t want to miss! We also discuss: Clint’s wrestling background Current perspectives on weight cutting and Clint’s career crusade to change training paradigms in youth and collegiate wrestling How Metabolic Efficiency Training and nutrition periodization fit int...

2023-04-191h 07

Inside Sports Nutrition XTERRA Triathlon World Champion Josiah Middaugh - Ep. #68Bob and Dina meet with Josiah Middaugh, a two decade off-road multisport athlete who has competed at the highest level with World and National Championship wins in XTERRA, fat biking, and snowshoeing. Tune in to this episode to learn more about his background and athletic accomplishments, his current day endeavors, and how his nutrition has supported him along the way. We discuss: Josiah’s athletic background and his nutrition journey from a young athlete to current day How he got into mountain biking and turned to professional Xterra racing soon thereafter Aspects of his fueling for Xt...

2023-03-151h 07

Inside Sports Nutrition Creatine and benefits for the brain - Ep. #67Creatine is one of the most well researched supplements for its ergogenic benefits in skeletal muscle. But did you know it can have many potential benefits in the brain too? In this Feed Zone episode, Bob and Dina discuss some of the latest research that suggests creatine supplementation can also positively influence cognition, memory recall, and the impact of traumatic brain injury. We also discuss: The power of belief when taking supplements Who may most benefit from creatine for enhanced memory and cognition? Dosing and duration considerations for creatine supplementation Creatine in food sources

2023-03-0850 min

Inside Sports Nutrition Extreme Cold and 100 Miles in “The Boat” - Ep. #66It’s our version of a coffee klatch, but we call this episode theme “M&M” which stands for “Matcha and Maté”. Tune in to find out the latest updates from Bob and Dina that involve athletic pursuits and a “life update” from Dina. Thank you to our episode sponsor, UCAN. If you’re looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout. This episode is brought to you by the new Nutrition Mechanic Nourish Circle pr...

2023-03-0146 min

Inside Sports Nutrition Metabolic Efficiency Training: Facts and Fallacies - Ep. #64There are many misconceptions and inaccurate statements made in popular media about the concept, strategies, and outcomes of Metabolic Efficiency TrainingTM. In this episode, Dina presents several of these misconceptions to Bob for a response and explanation to help clear the confusion for you listeners. We break down these statements: Maximal fat oxidation occurs between 60-70% of VO2peak. Is the Maffetone method the same as MET? Burning more fat doesn’t make you faster. Any performance benefits seen from a keto or low carb diet are a result of weight loss that occurs, not from th...

2023-02-1552 min

Inside Sports Nutrition Does daily caffeine intake affect performance? - Ep. #61In endurance sports, it’s been a standard practice for quite some time to do a caffeine withdrawal for an extended period of time prior to race day. The belief and hope is that there is a performance boost once caffeine is reintroduced on competition day. But does the caffeine taper really work for athletes? In this Feed Zone episode, Bob and Dina discuss a recent review paper examining the habitual intake of caffeine and its ergogenic effects on performance. It may change your mind for what you do (or not do) in the future! We...

2023-01-2532 min

Inside Sports Nutrition Our Hottest Nutrition Trends of 2022 - Ep #57Who doesn’t love a good end of year countdown? Catch this episode to hear Bob and Dina do their Top 10 countdown of nutrition areas that were hot on their respective professional radars in 2022. You may be surprised to hear what’s on their list! 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 yo...

2022-12-2842 min

Inside Sports Nutrition Ironman and Ultraman Champion Dede Griesbauer - Ep. #56Bob and Dina huddle with Dede Griesbauer who left a successful Wall Street career to become a professional triathlete. She has several Ironman and 70.3 triathlon wins and also holds records in Ultraman racing including this year’s female Ultraman World Champion (at the young age of 52). Tune in to her story about her extensive swimming background and how she became an Ironman and Ultraman champion, along with her nutrition learnings along the way. We cover: Dede’s extensive athletic background which began at the age of 3 A peek into her collegiate swimming days and how the trai...

2022-12-211h 18

Inside Sports Nutrition What can your nutrition look like for 140 miles? - Ep. #55Ever had a Sport Dietitian on your race or event crew? If not, you’re in for a treat as we recap our recent race crewing experience for one of Bob’s athletes, Linda, at the brand new “Route 66 Ultrarun”. This race is 140 miles of road that follows the historic Route 66 Highway from Seligman to Topock, Arizona. You’ll get an insider perspective for what it’s like to have a Sport Dietitian on your crew along with a few surprises related to the nutrition outcomes. We discuss: The importance of doing a race recap including the nutritio...

2022-12-1444 min

Inside Sports Nutrition Bob and Dina’s Morning Routines - Ep. #54It’s our version of a coffee klatch, but we’re calling it “M&M” which stands for “Matcha and Maté”. Tune in to find out why and hear a bit about our current morning routines. There’s not one routine that works for all people and none of us need to have the same routine for a lifetime. But what is key is to find a routine that helps you start your own version of a productive day! Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and opti...

2022-12-0742 min

Inside Sports Nutrition AUA: Energy Drinks, Eating Enough, and Morning Run Nutrition - Ep. #53In this Ask Us Anything episode, Bob and Dina answer questions from our listeners. You’ll also learn about Bob’s favorite comfort food and Dina’s recent switch to her morning go-go juice. Questions we address from listeners: What are your thoughts on energy drinks for youth athletes? How do I know if I’m eating enough during an intense training phase? Do we need to fuel for an early morning run that is an hour or less? Send us your questions to hello@insidesportsnutrition.comor DM us through our IG @isnpodcast or Facebook @insidesp...

2022-11-3047 min

Inside Sports Nutrition Carbs during training: how much is too much? - Ep. #52Sports nutrition guidelines for carbohydrate intake have evolved over recent years from 30-60 grams per hour to 60-90 grams per hour. But have you heard some of the recent buzz about bumping the hourly intake up 120 grams per hour? Would a higher hourly intake promote your athletic recovery? In this episode, Bob and Dina discuss a research paper from 2020 that compared hourly carbohydrate intakes of 60, 90, and 120 grams per hour in elite mountain marathon runners and the relationship to markers of recovery. We break down the pros and cons of the study, the findings, and ponder the actual ‘re...

2022-11-2343 min

Inside Sports Nutrition MCTs: What you need to know - Ep. #51You can find Medium Chain Triglycerides (MCTs) in a multitude of food products and supplements, but do you know which MCTs are more beneficial and reasons to consume them? Check out this episode to get in the know about MCTs! We discuss: What are MCTs and the different types? MCTs as an energy source and other potential health benefits Why caprylic and capric acids (“C8 and C10”) are the more important MCTs Cautions around ingesting high doses of MCTs and onset of gastrointestinal distress How do you choose between using MCTs or ketone esters… or do you us...

2022-11-1642 min

Inside Sports Nutrition Strength Training, Injury, and Women’s Health with Colleen McGinnis - Ep. #50Are 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 th...

2022-11-0957 min

Inside Sports Nutrition Low Carb vs. High Carb with Dr. Patrick Davitt - Ep. #49Bob 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...

2022-11-021h 04

Inside Sports Nutrition Intermittent Fasting for Athletes - Ep. #48Should 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://pubm...

2022-10-2647 min

Inside Sports Nutrition Ketone esters for health and performance - Ep. #47Bob 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 ke...

2022-10-191h 13

Inside Sports Nutrition Ketone Ester Science with Professor Kieran Clarke - Ep. #46Bob 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 este...

2022-10-121h 12

Inside Sports Nutrition Sport Dietitian Feed Zone: Shopping, Time, Supplements, Celebrities - Ep #45In 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 u...

2022-10-0533 min

Inside Sports Nutrition Fueling on and off the bike with Hunter Allen - Ep. #44Bob 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...

2022-09-281h 15

Inside Sports Nutrition Blood work testing for plant-based athletes - Ep. #43Bob 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 check...

2022-09-2154 min

Inside Sports Nutrition Nutrition and the Outdoors with Andrew Skurka - Ep. #42Bob 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...

2022-09-141h 10

Inside Sports Nutrition Athlete Blood Testing with Garret Rock - Ep. #41Bob 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 importa...

2022-09-071h 22

Inside Sports Nutrition When your race nutrition goes horribly wrong - Ep. #40Bob 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 pi...

2022-08-311h 25

Inside Sports Nutrition AMA: About that protein - Ep. #39In 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 o...

2022-08-2439 min

Inside Sports Nutrition Fueling the Female Athlete: Update #1 - Ep. #38Bob 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 year...

2022-08-171h 00

Inside Sports Nutrition Ultra Endurance: Real Life Nutrition Tips - Ep. #36Bob 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 t...

2022-08-0335 min

Inside Sports Nutrition Tavis Piattoly, co-founder of LiquidFuel - Ep. #35You’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...

2022-07-2753 min

Inside Sports Nutrition Zone 3 Nutrition - Ep. #34Endurance 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 an...

2022-07-2044 min

Inside Sports Nutrition Taren Gesell, Journey from investment advisor to triathlete and more - Ep. #33Bob 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 a...

2022-07-1349 min

Inside Sports Nutrition Caffeine 101 - Ep. #32Did 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! Le...

2022-07-0631 min

Inside Sports Nutrition Kevin Goldberg, 200 mile runner - Ep #30Bob 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...

2022-06-2258 min

Inside Sports Nutrition Part 2: Kids are not Small Adults - Ep. #29This 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-base...

2022-06-1543 min

Inside Sports Nutrition Bikes, Fat, and Boot Camps - Ep. #28In 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’...

2022-06-0846 min

Inside Sports Nutrition Chatting with the Leadville 100 Race Director Tamira Jenlink - Ep. #27Bob 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...

2022-06-0153 min

Inside Sports Nutrition Trail Parties, Race Directing, and Mental Health with Kim Levinsky - Ep. #26Bob 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...

2022-05-2553 min

Inside Sports Nutrition Running with COVID - Ep. #25Bob 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...

2022-05-181h 02

Inside Sports Nutrition Kids are not Small Adults, Part 1 - Ep. #24Are 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...

2022-05-1158 min

Inside Sports Nutrition Dina puts Bob in the Hot Seat - Ep. #23It’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 listener...

2022-05-0434 min

Inside Sports Nutrition For the Love of Food: Why Kelly Newlon Cooks for Elite Athletes and Teams - Ep. #22Bob 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 endu...

2022-04-2758 min

Inside Sports Nutrition Story time with Dina and Bob: Dina’s COVID and Bob ate WHAT single food in the Grand Canyon for 22 hours?! - Ep. #21Bob 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+...

2022-04-2052 min

Inside Sports Nutrition What you need to know about your gut - Ep. #20Bob 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...

2022-04-1349 min

Inside Sports Nutrition What to eat AFTER training - Ep. #19One 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...

2022-04-061h 12

Inside Sports Nutrition How salty is Rich Soares’ sweat? - Ep. #18In 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” ma...

2022-03-301h 23

Inside Sports Nutrition Huddle with Andy Blow - Ep. #17In 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:

2022-03-231h 13

Inside Sports Nutrition Huddle with Tim O’Donnell - Ep. #16In 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...

2022-03-1651 min

Inside Sports Nutrition What to eat DURING training - Ep. #15In 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: ·...

2022-03-0943 min

Inside Sports Nutrition Ep. #14 - What to eat before trainingIn 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 ·...

2022-03-0248 min

Inside Sports Nutrition Ep. #12 - The GamechangerIn 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 athlet...

2022-02-161h 00

Inside Sports Nutrition Ep. #11 - Ask the Sport DietitiansIn 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...

2022-02-0948 min

Inside Sports Nutrition Ep. #10 - Huddle with Roxanne VogelIn 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 t...

2022-02-0242 min

Inside Sports Nutrition Ep. #9 - Metabolic Efficiency: The Good, The Bad, & The AWESOMEIn 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...

2022-01-2649 min

Inside Sports Nutrition Ep. #8 - An athlete’s best friend: Periodized NutritionYou 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...

2022-01-1939 min

Inside Sports Nutrition Ep. #7 - Huddle with Amanda ArchibaldIn this Huddle, Bob and Dina chat with Amanda Archibald, Registered Dietitian and founder of the Genomic Kitchen, to talk about the game changing science of nutrigenomics and culinary genomics. The way in which we choose and prepare our foods can better support our health at a gene and cellular level. Learning more about your genes and gene variants and how to “feed them” is the ultimate in personalized nutrition and aligns well with Bob and Dina’s “Test, Don’t Guess” philosophy. We cover: · Nuances and differences between genetics, genomics, epigenetics, nutrigenetics, and nutrigenomics · What...

2022-01-1245 min

Inside Sports Nutrition Ep. #6 - Supplements: Setting the StageBob and Dina will be doing ‘deep dives’ on a variety of dietary and sport supplements in future podcasts. But before they do, it’s important to set the stage to make sure you’re in the know about some of the gotchas and cautions around supplementation. In this Inside Scoop episode, we cover: · The “Need to Know” fundamentals about supplements · Learn why you won’t hear us telling you which supplements to take · Are dietary supplements really “extra insurance” to cover your nutrient needs? · The 3 main categories of supplements that we use · Reason...

2022-01-0532 min

Inside Sports Nutrition Ep. #5 - The Sport Dietitians Review of 2021In this Story Time episode, we cover: · The emergence of wearables and technology for tracking. Do we really know how to use the data though? · Blood biomarker testing and the need to be careful with how you are interpreting the data. · Genetic and nutrigenomic testing and taking personalized nutrition to the next level. · Cautions around making a dramatic switch to keto or vegan patterns without doing proper preparation with a nutrition professional. · Moving from “lean and thin” to “strong and powerful” and misconceptions around what body composition means for health and pe...

2021-12-2952 min

Inside Sports Nutrition Ep. #4 - The Low Down on Off Season NutritionIn this Inside Scoop episode, we cover: · Differences between the Off, Transition, and Out seasons from a training programming perspective · Psychological impact during the off season · Nutrition considerations for the off and transition seasons · How shifts in your time can be used towards your nutrition and eating · How a nutrition & feeling log, combined with your training log, can be invaluable learning · Why Bob says “Give me a break!” Quotes: · “You have to lose fitness to gain fitness. You have to let the body relax to gain...

2021-12-2233 min

Inside Sports Nutrition Ep. #3 - Huddle with Dr. Allen LimIn this Huddle, Bob Seebohar and Dina Griffin meet with Dr. Allen Lim of Skratch Labs to talk about the unique carbohydrate “highly branched cyclic dextrin.” Put on your learning hats and hear how this product is different than most others on the market. Plus, Dr. Lim is a great story teller and uses understandable analogies to explain science in creative ways. We cover: · The impetus for creating the Skratch Superfuel product and what world-class athlete Gwen Jorgensen had to do with it · What Lego blocks have to do with gastrointestinal distress · Wh...

2021-12-1548 min

Inside Sports Nutrition Ep. #2 - Holiday HubbubIn this Inside Scoop episode, we discuss some of the pros and cons about common holiday eating advice that surface this time of the year. We cover: · What is “eating mindfully”? · Bob and Dina’s favorite donut · Are there good and bad foods to eat or avoid? · How some holiday challenges are actually harmful · The relationship of stress and eating choices · Noticing how foods and eating behaviors make us feel · Should we let loose in December and start anew on January 1? “Today’s the onl...

2021-12-0829 min

Inside Sports Nutrition Ep. #1 - Origin StoriesIn the inaugural episode, Bob Seebohar and Dina Griffin share some of their origin stories for what got them interested in sports nutrition and how this led to launching their careers as Registered Sport Dietitians. Hints: Bob puked a cookie in an Ironman and Dina got a respectable Gut Bomb during a marathon. We cover: · Bob’s upbringing in team sports and how he signed up for his 1st triathlon without knowing what it was · Bob’s frustration with bonking and gastrointestinal distress that propelled his niche in sports nutrition, and the creation of the...

2021-12-0137 min

Inside Sports Nutrition Inside Sports Nutrition Trailer EpisodeSo you think you know a lot about sports nutrition? Think again. Inside Sports Nutrition is for all ages, genders and abilities of athletes, from the recreational to the Olympic level, who want to learn real life nutrition implementation strategies to improve health and athletic performance. If you’re a coach, nutritionist/dietitian, or parent/guardian of a youth athlete, you’ll also find plenty of nutrition nuggets here to better support your athletes. Hosts Bob Seebohar and Dina Griffin, renown Registered Sport Dietitians and Board Certified Specialists in Sports Dietetics, will entertain you weekly with...

2021-11-2601 min