141 episodes

Nutrition podcast for runners, cyclists & triathletes. Sports dietitians Steph Gaskell & Alan McCubbin answer the most common nutrition questions the runners, cyclists & triathletes ask, with help from guest researchers, practitioners, athletes & coaches.

Fueling Endurance - Nutrition for Runners, Cyclists & Triathletes Stephanie Gaskell and Alan McCubbin

    • Health & Fitness
    • 5.0 • 47 Ratings

Nutrition podcast for runners, cyclists & triathletes. Sports dietitians Steph Gaskell & Alan McCubbin answer the most common nutrition questions the runners, cyclists & triathletes ask, with help from guest researchers, practitioners, athletes & coaches.

    Episode 80 - How should I be setting goals for my nutrition?

    Episode 80 - How should I be setting goals for my nutrition?

    How many times have you had a nutrition goal for your training or race day, researched what to do, made a plan of action, and then…nothing.
    It’s one thing to know what to do, but something altogether different to actually do it. So in this episode we’re going to look at one important aspect of this - goal setting for your nutrition. By the end of this episode, you’ll understand why so many athletes set the wrong goals for their nutrition, how we can learn from the world’s best athletes and coaches, how to avoid this mistake and come up with goals and an action plan that’s more likely to set you up for success.
     
    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, and TriDot or Run Dot) 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. 
    To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.
     
    Fueling Endurance eBook:


    At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast. 
    Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.

    • 28 min
    Episode 79 - Does pickle juice actually work? | Prof. Kevin Miller

    Episode 79 - Does pickle juice actually work? | Prof. Kevin Miller

    It’s pretty much assumed nowadays that pickle juice is a sure fire remedy for cramping. But why pickle juice? What’s in the pickling brine that’s supposed to work? How is it meant to work? And most important of all, does it actually work?
    In this episode we welcome back a past guest Prof. Kevin Miller, a world expert in exercise associated muscle cramping and the researcher behind perhaps more pickle juice studies than anyone else on the planet, to gives us some answers.
     
    Podcast Guest:
    Prof. Kevin Miller - Texas State University
     
    Research mentioned in the episode:

    Miller, K et al. (2022). An evidence-based review of the pathophysiology, treatment, and prevention of exercise associated muscle cramps. J Athl Train; 57:5–15. DOI: 10.4085/1062-6050-0696.20


    Miller, K et al. (2009). Electrolyte and plasma changes following ingestion of pickle juice, water, and a common carbohydrate-electrolyte solution, J Athl Train; 44 (5):454–461. DOI: 10.4085/1062-6050-44.5.454


    Miller, K. C. (2014). Electrolyte and plasma responses following pickle juice, mustard, and deionized water ingestion in dehydrated humans. J Athl Train, 49(3): 360–367. DOI: 10.4085/1062-6050-49.2.23

    Georgieva J et al. (2021). Effectiveness of Mouth Rinsing versus Ingesting Pickle Juice for Alleviating Electrically Induced Cramp in Physically Active Adults. Appl Sci. 11(24):12096. DOI: 10.3390/app112412096
     
    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, and TriDot or Run Dot) 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. 
    To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.
     
    Fueling Endurance eBook:


    At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast. 
    Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.


     

    • 1 hr 1 min
    Episode 78 - Does the type of carbohydrate matter during exercise? | Dr Dan Baur

    Episode 78 - Does the type of carbohydrate matter during exercise? | Dr Dan Baur

    What’s the deal with cluster dextrin, super starch, hydrogels, and multiple transportable carbohydrates? Why are some companies claiming that ultra slow delivery of carbs into the blood is advantageous, when others are marketed on the basis of rapid absorption? And how do these ingredients affect gut issues, the body’s ability to use carbohydrates during endurance exercise, and ultimately performance?
    Dr Dan Baur (Virginia Military Institute) is one of the few researchers in the world that's studied many of these novel carbohydrates. He helps demystify what all these novel carbohydrate terms actually mean, how they’re different, and ultimately, what’s going to suit your training and racing.
     
    Podcast Guest:
    Dr Dan Baur - Virginia Military Institute
     
    Research mentioned in the episode:
    Dan has published a great review paper that nicely summarises the research done to date in this area, including several studies of his own.
    Baur D & Saunders MJ. Carbohydrate supplementation: a critical review of recent innovations. Eur J Appl Physiol. 2021. 121(1):23-66. DOI: 10.1007/s00421-020-04534-y
     
    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, and TriDot or Run Dot) 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. 
    To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.
     
    Fueling Endurance eBook:


    At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast. 
    Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.


     

    • 1 hr 26 min
    Episode 77 - What’s the best way to take iron supplements? | Dr Alannah McKay

    Episode 77 - What’s the best way to take iron supplements? | Dr Alannah McKay

    It’s an area where recommendations have evolved rapidly in the last few years with new research. In this episode, we speak to Dr Alannah McKay, one of the researchers whose work has led to these changes. You’ll learn whether it’s better to take tablets or liquid iron, the formulation of iron in supplements that’s most effective, the optimal dose and timing of supplementation, and the role of training or other nutrients in food on enhancing or reducing the effectiveness of your iron supplement.
     
    Podcast Guest:
    Dr Alannah McKay - Australian Catholic University.
     
    The study mentioned in the episode:
    Alannah is currently recruiting female athletes in Melbourne for a study that puts the two most popular iron supplements in Australia head-to-head.
    Who's eligible: Female runners and triathletes based in Melbourne, aged 18-45 years old, not using hormonal contraception and running ~40 km or more per week.
    All eligible participants will have a free ferritin/hemoglobin assessment, with athletes that return a ferritin 50 ug/L receiving a free 12 week course of iron supplements. 
    What's required: Five x 20 minute visits to the ACU Fitzroy campus, 4 blood samples, completion of surveys to track symptoms from using iron supplements.
    What's in it for you: Free iron screening, 3 months of iron supplements, tailored advice to improve your iron status, and free barista coffee following each visit to the university.
    To find out if you are eligible: https://redcap.acu.edu.au/surveys/?s=9PEX3JPLXTHNFKYY 
     
    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, and TriDot or Run Dot) 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. 
    To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.
     
    Fueling Endurance eBook:


    At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast. 
    Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.


     

    • 59 min
    T +1: UTA Race Report & Reflections

    T +1: UTA Race Report & Reflections

    In this bonus episode for the T -12 podcast series, we catch up with our guest athlete Brett, less than 48 hours after completing the 100km Ultra Trail Australia. We find out how the race went for him, the ups and downs on the day, as well as how our planned strategies for accommodation, eating the day before the race, and the gut training he’d worked on in the 12 weeks leading up to race day, all turned out. We review what worked well in hindsight, what didn’t, Brett’s key learnings, and what he’d do differently next time.
    T-12 is a unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race.
    A big thanks to Aid Station who have come on board to provide Brett with the race-provided products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout*
    *T&Cs apply. Limit one use of code per customer.

    • 58 min
    Episode 76B - How do my nutrition needs change for altitude training? | Megan Foley

    Episode 76B - How do my nutrition needs change for altitude training? | Megan Foley

    It's one thing to talk about the theoretical needs of nutrition for altitude, but what does it actually feel like? In this episode we chat to US pro triathlete and sports dietitian Megan Foley, who experienced relocating from her home town near sea level to a much higher altitude, and then going even higher for training.
     
    Podcast Guest:
    Megan Foley - pro triathlete and sports dietitian.
     
    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, and TriDot or Run Dot) 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. 
    To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.
     
    Fueling Endurance eBook:


    At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast. 
    Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.

    • 46 min

Customer Reviews

5.0 out of 5
47 Ratings

47 Ratings

Clintoz ,

Informative and easy listening

I found this podcast searching for some podcasts featuring Dr Stephen Lane. Feel like I’ve come across a gem and the secret code to my training.

Shaun Dunn1 ,

Fantastic podcast for the everyday endurance athlete looking to improve their training nutrition!

If you are looking for evidence based advice to fuel your training, you have found the right podcast! I, like many of us, was a little hard headed, always downplaying the importance of fueling and nutrition. As I have gotten older and increased the volume of my training, I have learnt the importance of good nutrition and its impact on our ability to train consistently and with enjoyment. I have followed this podcast since its inception and really value the honest and practical advice given by both Alan and Stephanie. The cadence and content of shows is perfect and allows me to practice incorporating golden nuggets of information I learn from the show. The presenters are accredited, extremely knowledgeable, talk well and have a knack for choosing great topics which have really helped me improve my understanding of nutrition and fueling for endurance training. High quality guest speakers specialising in bespoke fields of nutrition as well as elite athletes are invited to most shows where you get to hear about their real life experiences. This clears up a lot of the misinformation which exists today. The presenters do a great job communicating scientific / biological data in layman's terms making it easy to understand and implement. They also have a fun segment closer to the end of the show which I always enjoy. The podcast has also taught me that spending a little bit of money to get sound nutritional advice from accredited professionals go's a lot further than all our recurring spend on shiny new equipment. If you are pressed for time, Alan does a sterling job at summarising the key takeaways of each show. If you are new to the show I would also recommend having a look at past shows where a lot of key topics have already been discussed. I am really looking forward to the launch of their e-book too. Thanks for the great show Alan and Stephanie and for removing a lot of complexity and misinformation!

Ci-Hui ,

Insightful and valuable

very insightful and valuable podcast. One of my favourite to listen to, always learn something new!

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