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

Whether you're travelling to altitude to train, or using an altitude tent at home, nutrition can make a big difference to how much benefit you'll get from the lower oxygen environment. In this episode we're joined by Beccy Hall, a sports dietitian and researcher who’s worked with, and studied, elite athletes before and during altitude training camps. We’ll look at the key nutritional issues with altitude exposure, the importance of planning ahead before you even begin altitude training, and the factors to be aware of during and immediately after an altitude training block.
 
Podcast Guest:
Rebecca Hall - formerly Australian Catholic University, Olympic Winter Institute of Australia, Australian Institute of Sport, and Canadian Sports Institute Pacific.
References/Resources discussed in the episode:
AIS Sports Supplement Framwork - Iron Supplementation: https://www.ais.gov.au/__data/assets/pdf_file/0014/1000490/Sport-supplement-fact-sheets-Iron-v4.pdf
 
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.

In the fourth episode of this special 6 part podcast series, we check in with our athlete guest Brett Kennedy in his preparations for the 100km UItra Trail Australia (UTA). We review Brett’s progress with his sweat rate testing and gut training, his run-through of eating the day before the race, and start to lock in his race day nutrition plan as we enter the last month before race day. If you're racing UTA or another event in May or June you can follow along and apply the same principles to your own race nutrition preparations.
T-12 is a brand new, 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.

In the third episode of this special 6 part podcast series, we check in with our athlete guest Brett Kennedy less than 8 weeks out from the 100km UItra Trail Australia (UTA). We catch up on his attempts to collect sweat rate data, and how he's gone with his gut training. We then focus on planning nutrition for the day before his race, and the pre-event meal. If you're racing UTA or another event in May or June you can follow along and apply the same principles to your own race nutrition preparations.
T-12 is a brand new, 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.

Supplements contaminated with banned substances are an athlete's worst nightmare. In this episode we’ll understand how much risk there actually is of testing positive from nutrition supplement use. And if you’re not an elite athlete and don’t think this is relevant to you - think again. We’ll hear how this applies to ALL athletes competing in organised sport, no matter what level, and how to minimise the risk of a positive test coming back to haunt you.
 
Podcast Guest:
Kerry O'Bryan - Bond University & Queensland Academy of Sport (QAS)
References/Resources discussed in the episode:
Sports Integrity Australia (SIA, formerly ASADA) on supplements: https://www.sportintegrity.gov.au/what-we-do/anti-doping/supplements-sport 
SIA App: https://www.sportintegrity.gov.au/resources/sport-integrity-apps-and-vr 
Protein Fortified Foods - is there any risk? (Sports Dietitians Australia): https://www.sportsdietitians.com.au/fuel-articles/protein-fortification-foods/ 
Global Drug Reference Online(GlobalDRO) (for checking medications): https://www.globaldro.com/Home 
 
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.

In the second episode of this special 6 part podcast series, we check in with our athlete guest Brett Kennedy 10 weeks out from the 100km UItra Trail Australia (UTA). We review the changes made to his daily training nutrition, his progress on trying the race-provided producst, get him started on collecting sweat rate data for his hydration planning, and get the ball rolling on some gut training. If you're racing UTA or another event in May or June you can follow along and apply the same principles to your own race nutrition preparations.
T-12 is a brand new, 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.

Sounds like a simple question, but for runners, cyclists & triathletes, accurately estimating calorie needs is anything but simple. We're joined by Fuelin co-founder Scott Tindal to discuss how it's done, and the challenges he and I faced trying to accurately predict calories needs for users of the Fuelin app based on their training schedule, when they vary from complete novices to professional Ironman triathletes. But whilst predicting calorie needs from a training schedule can be tricky, for individuals, perhaps there's a simpler way...
 
Podcast Guest:
Scott Tindal - Founder and Nutritionist, Fuelin
Fuelin: https://www.fuelin.com/ 
Instagram: @getfuelin

 
References/Resources discussed in the episode:
The systematic review/meta-analysis paper discussed in this episode for Resting Metabolic Rate (RMR) equations in athletes:
O'Neill JER et al. (2023). Accuracy of Resting Metabolic Rate Prediction Equations in Athletes: A Systematic Review with Meta-analysis. Sports Med. 53(12):2373-2398 (Open Access). DOI: 10.1007/s40279-023-01896-z

Ten-Haaf equation for RMR (kCal/day):
Males     = (11.936 × weight in kg) + (587.728 × height in m) - (8.129 × age in years) + 220.306
Females = (11.936 × weight in kg) + (587.728 × height in m) - (8.129 × age in years) + 29.279

Compendium of Physical Activities for the calculation of Metabolic Equivalents (METs): https://pacompendium.com/ 
Physical Activity Level (PAL) values - explanation & examples: https://support.foodworks.online/hc/en-au/articles/360004401336-Physical-Activity-Levels-PAL-explained 
 
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.