Fueling Endurance - Nutrition for Runners, Cyclists & Triathletes

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

  The gut microbiome is a term that's thrown around a lot. But what does it actually mean? Is there a particular gut microbiome that's more common in athletes? And should athletes be trying to shape their microbiome to benefit their health or performance?   Timestamps: 02:10 - What is the gut microbiome? 13:50 - What are short chain fatty acids, and what's their significance? 18:00 - How do you determine someone's microbiome? 23:59 - Species vs strain of microbiota 30:08 - Is there an "athletic microbiome" that's common to most athletes? 32:00 - Effect of pre/pro/syn/postbiotics on performance 42:38 - Effect of pre/pro/syn/postbiotics on illness prevention and treatment 45:44 - Effect of pre/pro/syn/postbiotics on gut issues during exercise 52:12 - Practical advice for using pre/pro/syn/postbiotics 55:30 - Bonus round and Monash University study 59:14 - Summary and wrap up   Read the research paper (open access): Gaskell S et al. Gut microbiota and exercise: A systematic review of interventions and evidence limitations. Int J Sports Med. 2025: doi: https://doi.org/10.1055/a-2705-2210    Current study recruiting at Monash University (looking for distance runners aged 18-55): https://www.monash.edu/medicine/scs/nutrition/research/volunteer#Pre-Exercise    Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.  The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This includes working out the carbohydrate needs for runners (road and trail) and cyclists for different types of training sessions. For more into on each of these, check out fuelingendurance.com.

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

  There’s been a lack of clear guidelines around how much sodium to take before, during and after exercise, to optimise health and performance. That created a vacuum, which 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 athletes need more sodium on a day-to-day basis? 14:42 - Sodium before exercise 25:25 - Sodium during exercise 44:32 - Sodium after exercise 49:28 - TLDL: Summary 52:13 - Unanswered questions   Read the research paper (open access): McCubbin AJ. Sodium intake for athletes before, during and after exercise: review and recommendations. Performance Nutrition. 2025; 1:11. doi: https://doi.org/10.1186/s44410-025-00011-9   Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.  The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This includes working out the carbohydrate needs for runners (road and trail) and cyclists for different types of training sessions. For more into on each of these, check out fuelingendurance.com.

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

  There seems to be two types of endurance athletes - those who are always getting sick when their training volume increases, and those who don’t. But why? In this episode we investigate the evidence around nutrition, the immune system, and illness in athletes, and come to a conclusion of what you can do to prevent getting sick during those hard training blocks, and bounce back quickly when illness does strike.   Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.  The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This includes working out the carbohydrate needs for runners (road and trail) and cyclists for different types of training sessions. For more into on each of these, check out fuelingendurance.com.

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

  Fish oil, or omega-3 supplements, are one of the most widely used supplement among the general population. But there's also been suggestions of specific benefits for athletes.  So what exactly are omega 3’s? What do they do in the body? What foods and supplements do they come from, and most importantly, do the benefits live up to the marketing hype when it comes to health and performance?   Studies/Websites mentioned: AIS Sports Supplements Framework - Fish Oil (Group B): https://www.ausport.gov.au/ais/nutrition/supplements/group_b/other/fish-oils    Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.  The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This includes working out the carbohydrate needs for runners (road and trail) and cyclists for different types of training sessions. For more into on each of these, check out fuelingendurance.com.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, TriDot, Run Dot or Humango) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs. The new-look Version 2 app has just launched, providing an even better user experience. To get 20% off your first month, go to fuelin.com and enter the code FE20 at checkout.

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

  TrainingPeaks just launched a new set of data fields that promise to give insights into carbohydrate and fat use during exercise - even predicted amounts for planned sessions if enough data is provided. So where did this come from? What is it telling us? How should I use this information? And is it unique, or are there other ways to achieve the same thing?   Studies/Websites mentioned: TrainingPeaks Fueling Insights: https://www.trainingpeaks.com/coach-blog/introducing-fueling-insights/  Rothschild J et al. A Novel Method to Predict Carbohydrate and Energy Expenditure During Endurance Exercise Using Measures of Training Load. Sports Med. 2025; 55:753-774. https://doi.org/10.1007/s40279-024-02131-z    Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.  The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This includes working out the carbohydrate needs for runners (road and trail) and cyclists for different types of training sessions. For more into on each of these, check out fuelingendurance.com.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, TriDot, Run Dot or Humango) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs. The new-look Version 2 app has just launched, providing an even better user experience. To get 20% off your first month, go to fuelin.com and enter the code FE20 at checkout.

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