UNLOCKING PERFORMANCE

MNSTRY
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  • Nutrition
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UNLOCKING PERFORMANCE by MNSTRY, is a podcast for athletes who want to understand how modern sports nutrition truly works. Hosted by a rotating team of experts, the goal of this show is to break down complex scientific topics into clear, practical insights.

Through diverse formats and in-depth conversations, the podcast explores every aspect of performance and sports nutrition: carbohydrate strategies, hydration and electrolytes, amino acids, micronutrients, recovery, adaptation, and all the factors that influence athletic performance and long term health.

UNLOCKING PERFORMANCE is designed for triathletes, cyclists, runners, and anyone looking to elevate their performance through evidence-based nutrition. Modern sports science translated into everyday application.

This podcast helps you understand your body, train smarter, and unlock your full potential. Find out more or get in touch with us on social media or via mail. MAIL INSTAGRAM BLOG

  1. 23h ago

    Fast recovery: the case for free amino acids

    In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at MAP, or the Master Amino Acid Pattern, and why free essential amino acids can be particularly interesting when recovery time is limited. The episode explains what MAP actually is, how it differs from intact protein and pure BCAA supplements, and why a complete blend of essential amino acids is needed to properly support muscle protein synthesis. Robert also explores the role of leucine, the mTORC1 pathway, and why rapid absorption can be useful after hard training or competition. The episode also looks at practical use cases in endurance sport, professional football, and rehabilitation, where muscle repair, adaptation, and maintaining performance across demanding schedules become especially important. Robert explains why easy-to-digest amino acid drinks can be useful when appetite is low and why this approach may offer an alternative to a classic recovery shake in certain situations. A practical and evidence-based look at MAP, EAAs, BCAAs, and where rapid amino acid availability may fit into a smart recovery strategy. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

  2. 3d ago

    Anabolic window vs. open window: what athletes should actually care about

    n this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at two of the most widely discussed concepts in sports nutrition and exercise science: the anabolic window and the open-window effect. The first part of the episode examines whether protein really needs to be consumed within 30 minutes after training to maximize muscle protein synthesis. Robert looks at how the original idea developed, what more recent research tells us about protein timing, and why total daily intake and protein distribution across meals may matter more than hitting an exact post-workout deadline. The second part turns to the immune system and the long-standing belief that strenuous exercise temporarily leaves athletes more vulnerable to infection. Robert explains why the post-exercise drop in circulating immune cells is now understood differently, and why sleep, stress, travel, crowds, nutrition, and overall training load are likely far more important for immune health than a single hard session. The takeaway is simple: both “windows” have some physiological basis, but neither is as narrow or as critical as often claimed. Consistent nutrition, sufficient recovery, and good daily habits matter far more than obsessing over the clock. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

    Anabolic window vs. open window: what athletes should actually care about

  3. 6d ago

    Travel, training and immunity: where elderberry may fit in

    In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at black elderberry and what current research can tell us about its potential role in immune health. The episode explores why immune resilience matters for athletes, especially during periods of heavy training, frequent travel, poor sleep, and increased exposure to infections. Robert looks at clinical studies examining elderberry in people with respiratory symptoms and long-haul travelers, as well as laboratory research investigating how elderberry compounds interact with the immune system. A particular focus is placed on how different elderberry extracts may work. Robert explains the possible roles of anthocyanins and polysaccharides, how these compounds may influence immune cells such as dendritic cells and T cells, and why the extraction method itself can affect biological activity. A practical and evidence-based look at where elderberry may fit into an athlete’s immune-support strategy, and why the quality and composition of an extract can matter just as much as the ingredient on the label. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

    Travel, training and immunity: where elderberry may fit in

  4. Oct 13

    The athlete’s immune system: fuel, stress and recovery

    In this episode of UNLOCKING PERFORMANCE, Robert Gorgos looks at one of the most important foundations of consistent training: the immune system. The episode explains how the body’s defenses actually work, from physical barriers such as the skin and gut to the innate and adaptive immune systems, and why immune health is about more than simply having a “strong” response. Robert explores the balance between resistance and tolerance, and why an immune system that reacts appropriately can be just as important as one that reacts aggressively. The episode also takes a closer look at the long-standing idea that hard training creates an “open window” for infection, and why newer research suggests that factors such as poor sleep, stress, travel, low energy availability, and inadequate nutrition may play a greater role than exercise itself. Finally, Robert breaks down how everyday nutrition supports immune function, including sufficient energy intake, carbohydrates, protein, key vitamins and minerals, vitamin D, fiber, and gut health. A practical episode for athletes who want to understand how nutrition, recovery, and lifestyle can help reduce unnecessary interruptions and support more consistent training over the long term. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

    The athlete’s immune system: fuel, stress and recovery

  5. Oct 8

    REDs: A real athlete case and what you can learn from it

    In this episode of UNLOCKING PERFORMANCE, Robert Gorgos returns to the topic of Relative Energy Deficiency in Sport and takes a closer look at what REDs can look like in real life. Using the case of endurance athlete Simon Hoyden, Robert goes system by system through years of recurring injuries, hormonal disruption, low iron status, digestive problems, fatigue, reduced performance, and psychological strain. What initially appeared to be a collection of unrelated issues begins to form a much clearer picture when viewed through the lens of chronic low energy availability. The episode also explores the physiology behind these symptoms, why REDs can affect bone health, thyroid function, testosterone, glycogen availability, cardiovascular response, and recovery, and why diagnosis can be so difficult when each symptom is considered in isolation. Finally, Robert looks at treatment and prevention: increasing energy intake, reducing training load when necessary, planning nutrition around training, monitoring blood markers, and ensuring that carbohydrate, protein, and overall energy intake match the demands of endurance sport. The key takeaway is simple: without enough fuel, adaptation is limited. Long-term performance starts with meeting the energy demands of training. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

    REDs: A real athlete case and what you can learn from it

  6. Oct 5

    REDs: What chronic underfueling does to the body

    In this episode of UNLOCKING PERFORMANCE, Robert Gorgos begins a two-part series on Relative Energy Deficiency in Sport, or REDs. The episode explains what REDs actually is, how the concept developed from the female athlete triad, and why chronic low energy availability can affect far more than body weight or performance. Robert looks at the relationship between training load, energy intake, hormonal regulation, bone health, immune function, recovery, and psychological well-being. A real case from elite endurance sport shows why REDs can be so difficult to recognize. Symptoms such as recurring injuries, infections, fatigue, digestive problems, sleep disturbances, mood changes, and declining recovery can appear unrelated when viewed individually, while together they may point toward a much larger underlying problem. Part one lays the foundation for understanding REDs, the warning signs athletes should pay attention to, and why high performance does not necessarily mean an athlete is adequately fueled or healthy. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com   If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

  7. Oct 1

    Not every supplement deserves a place in your routine

    In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a critical look at dietary supplements and asks a question every athlete should consider before adding another product to their routine: does it actually work, and is it safe? The episode explores why supplements are regulated differently from medication, why only a small number of substances have strong evidence for improving performance, and why widespread supplement use does not automatically mean widespread benefit. Robert also looks at situations in which supplementation can make sense, from identified nutrient deficiencies and restricted diets to specific performance goals, while discussing evidence-backed options such as caffeine, sodium bicarbonate, nitrates, beta-alanine and creatine. But efficacy is only part of the story. The episode also examines contamination risk, undeclared banned substances, strict liability under anti-doping rules, and why third-party testing systems such as Informed Sport and the Kölner Liste can be so important for competitive athletes. A practical guide to using supplements with more evidence, more caution and a much clearer understanding of the risks behind the label. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

    Not every supplement deserves a place in your routine

  8. Sep 28

    Fish, flax or algae: where should your Omega-3 come from?

    In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes the next step in the omega-3 discussion and asks a practical question: can athletes get enough omega-3 through food alone, or does supplementation make sense? The episode breaks down the differences between ALA, EPA and DHA, explains why plant-based omega-3 sources are not directly equivalent to fatty fish, and looks at how efficiently the body converts ALA into the long-chain fatty acids EPA and DHA. Robert also explores the most relevant dietary sources, from salmon, sardines and mackerel to flaxseed, walnuts and chia seeds, and explains how food-first nutrition can be combined with targeted supplementation. The episode also covers daily intake, the role of omega-6 fatty acids, potential limits of high-dose supplementation, and why mnstry chose algae oil as a source of EPA and DHA. A practical guide for athletes who want to build a smarter omega-3 strategy and better understand when food is enough and when supplementation may help close the gap. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

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About

UNLOCKING PERFORMANCE by MNSTRY, is a podcast for athletes who want to understand how modern sports nutrition truly works. Hosted by a rotating team of experts, the goal of this show is to break down complex scientific topics into clear, practical insights.

Through diverse formats and in-depth conversations, the podcast explores every aspect of performance and sports nutrition: carbohydrate strategies, hydration and electrolytes, amino acids, micronutrients, recovery, adaptation, and all the factors that influence athletic performance and long term health.

UNLOCKING PERFORMANCE is designed for triathletes, cyclists, runners, and anyone looking to elevate their performance through evidence-based nutrition. Modern sports science translated into everyday application.

This podcast helps you understand your body, train smarter, and unlock your full potential. Find out more or get in touch with us on social media or via mail. MAIL INSTAGRAM BLOG

Information

  • Creator
    MNSTRY
  • Years Active
    2021 - 2026
  • Episodes
    44
  • Rating
    Clean
  • Copyright
    © Copyright 2026 All rights reserved.
  • Show Website
    UNLOCKING PERFORMANCE

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