Fueling Endurance (formerly The Long Munch) - Nutrition for Runners, Cyclists & Triathletes
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.
Episodes
Thursday Nov 23, 2023
Episode 67B - How do I fuel double-session days? | Jenny Zenker
Thursday Nov 23, 2023
Thursday Nov 23, 2023
Triathlete Jenny Zenker joins us to describe how she manages double sessions alongside managing a major scientific research group at Monash University. From (very) early morning starts, commuting to and from work by bike, and managing the risk of gut issues in the evening session, Jenny tells the story of her journey to optimising her nutrition for these complex training days. Also listen out for a huge announcement about the future of the podcast.
Thursday Nov 09, 2023
Episode 67A - How do I fuel double-session days?
Thursday Nov 09, 2023
Thursday Nov 09, 2023
The double-session day. It's common amongst triathletes, but increasingly popular amongst runners and cyclists too. But are you running out of gas in the second session, or even in the afternoon at work? In this episode, Alan & Steph explain the nutrition priorities for double-session days, as well as some practical tips on how to make it happen when you're flat out at work between sessions.
Saturday Oct 28, 2023
Saturday Oct 28, 2023
With a single genetic variation, some of us are fast, moderate or slow caffeine metabolisers. So should competitive athletes be doing genetic testing to inform their race day caffeine strategy? Just last week, a new meta-analysis was published that tries to answer this question by bringing together all the studies published to date. Two of the authors, Gabriel Barreto and Dr Bryan Saunders from the University of São Paulo are here to explain their research and the implications for runners, cyclists and triathletes.
Read the research paper:
Barreto G, Esteves GP, Marticorena F, Oliveira TN, Grgic J, Saunders B. (2023). Caffeine, CYP1A2 Genotype and Exercise Performance: A Systematic Review and Meta-analysis. Med Sci Sports Exerc. In Press: https://doi.org/10.1249/MSS.0000000000003313
Read the summary Twittter/X thread: https://twitter.com/Bicycle_Bryan/status/1714311368709460319
Follow Bryan on Twitter/X: @Bicycle_Bryan
Follow Gabriel on Twitter/X: @nutrigabarreto
Thursday Oct 12, 2023
Episode 65 - What is metabolic adaptation and is it important? | Dr José Areta
Thursday Oct 12, 2023
Thursday Oct 12, 2023
Metabolic adaptation, adaptive thermogenesis, metabolic compensation or even metabolic damage. These terms are thrown around a lot online, but what exactly do they mean, how much is science vs hype, and what's the relevance to runners, cyclists and triathletes?
Dr José Areta (Liverpool John Moores University, UK) is a researcher and co-author of a recent paper looking at whether the metabolic adaptations to an energy deficit in athletes is different if the energy deficit is induced by increased training load, or reduced calorie intake.
Follow José on Twitter/X: @jlAreta
Watch the talk mentioned from the The Royal Society Meeting in October 2022:
https://www.youtube.com/live/hkuktx5FUto?feature=shared&t=17901
Read the accompanying paper:
Halsey LG, Areta JL, Koehler K (2023). Does eating less or exercising more to reduce energy availability produce distinct metabolic responses? Philos Trans R Soc Lond B Biol Sci. 378(1885):20220217. https://doi.org/10.1098/rstb.2022.0217
The Energy Stress Meeting at Liverpool John Moores University in September 2022 (José was an organiser and presenter):
https://www.youtube.com/playlist?list=PLyoTPwnnO4j3vpPsjU8AqWmdpYYekfiPw
Thursday Sep 28, 2023
Thursday Sep 28, 2023
In the last episode, Steph and Alan discussed how general nutrition advice may not always be suitable for runners, cyclists and triathletes. In this episode, we chat to distance runner Elise Beacom about her experience coming into the sport, trying to figure out sports nutrition vs general nutrition advice, and what she had to learn the hard way. And what it's like to run a half marathon in North Korea.
Thursday Sep 14, 2023
Thursday Sep 14, 2023
Nutrition advice can be confusing for runners, cyclists & triathletes. With a firehose of information coming at you, from general nutrition professionals, sports nutrition experts, and wellness gurus, sometimes it can be hard to pick it all apart and work out what’s relevant to athletes, and what’s not.
Today we’re going to look at those general nutrition messages, which whilst sensible for the general population, may be doing a disservice to runners, cyclists and triathletes. We’ll examine where the message comes from, why it might not be the best advice for you, and what to do instead.
Thursday Aug 31, 2023
Episode 63 - Should I be taking Vitamin D supplements? | Dr Dan Owens
Thursday Aug 31, 2023
Thursday Aug 31, 2023
It’s called the sunshine vitamin, and given we’re just coming to the end of winter here in the southern hemisphere, our Vitamin D stores should be at their lowest point of the year. So what exactly is this nutrient that we can get without eating any food? Why is it so important to runners, cyclists and triathletes? How much Vitamin D is enough, when should you get tested, and when, how much and what type of supplements should you take to prevent or correct a Vitamin D deficiency?
Today, we’re speaking to researcher Dr Dan Owens from Liverpool John Moores University in the UK, whose research is aiming to answer these and more questions about Vitamin D for athletes. We’ll also discuss the different types of Vitamin D in food, supplements and the body, ethnic differences and their relevance to Vitamin D testing, and how much sun exposure is enough to meet your Vitamin D needs.
Thursday Aug 17, 2023
Thursday Aug 17, 2023
In our last episode, we discussed with Dr Dana Lis how to decipher sports nutrition information you come across, and Dana shared with us her five step process for filtering that information. One of those steps was to figure out what is the cost and benefits of different nutrition strategies, your Return on Investment if you like. So today, we’re going to have a look at some of the most common nutrition strategies that can be employed to improve performance on race day. We’ll discuss some of the practical pros and cons, and find out what the science says about quantifying the actual performance benefits you might expect from each one.
Thursday Aug 03, 2023
Episode 61 - How do I decipher sports nutrition information? | Dr Dana Lis
Thursday Aug 03, 2023
Thursday Aug 03, 2023
As runners, cyclists and triathletes, you often come across new information about nutrition for your sport. It can come from anywhere - a fellow athlete, a coach, an article you saw online, or even this podcast.
But how do you filter that information and decide if it’s valid, useful, and most importantly, worth implementing for yourself? In this episode we’re joined by Dr Dana Lis, a Canadian sports dietitian based in California who’s constantly asked this question with the athletes she works with: the EF-Tibco-SVB pro cycling team, and the Golden State Warriors (NBA). Dana will give you a framework to use when you encounter new information about nutrition for your sport, that you can use to decide whether it’s worth pursuing or not.
Thursday Jul 20, 2023
Episode 60 - Is animal protein superior to plant protein? | Dr Alistair Monteyne
Thursday Jul 20, 2023
Thursday Jul 20, 2023
We often hear the message that plant-based protein sources are inferior to animal sources, and recommendations from sports nutritionists often emphasise the use of dairy and other animal-based protein foods. In this episode we speak to protein researcher Dr Alistair Monteyne (University of Exeter) who’s done of the more recent animal vs non-animal protein comparisons. We’ll look at where this common belief came from about animal proteins being superior, how the research has evolved just in the last few years, and what that means for this common sports nutrition assumption.
Thursday Jul 06, 2023
Episode 59B - What’s the environmental impact of sports nutrition? | Damian Hall
Thursday Jul 06, 2023
Thursday Jul 06, 2023
We’re joined by British ultra-trail runner and writer Damian Hall, who shares his personal journey to discovering the environmental impact of his running (including nutrition choices), the changes he's made as a result, and what he learnt along the way. We also chat about the Barkley Marathons which he ran earlier this year, and his recently published book, 'We Can't Run Away From This - Racing to improve running’s footprint in our climate emergency'.
To learn more about Damian's books, blog, etc: https://www.ultradamo.com/
Our World In Data - information on food & the environment discussed in the podcast: https://ourworldindata.org/environmental-impacts-of-food#explore-data-on-the-environmental-impacts-of-food
To find out about The Green Runners: https://thegreenrunners.com/
Follow Damian:
Instagram: @ultra_damo
Twitter: @Ultra_Damo
Thursday Jun 22, 2023
Thursday Jun 22, 2023
We’ve answered almost 60 common questions about sports nutrition to date on this podcast, but one thing we don’t often consider is the environmental implications of our advice. Are we inadvertently contributing to climate change and destruction of the very environments we love to train and race in? Can we be good athletes and good global citizens, or are we facing an uncomfortable conflict of values?
We're joined by Dr Alba Reguant-Closa (Agroscope, in Zurich, Switzerland), one of the only sports dietitians in the world who is actively working in this area. We’ll unpack and simplify the complex relationship between food and the environment, discover which food choices have the biggest environmental impact, look at the impact of sports-specific nutrition strategies on the environment, and finish with the 3 things athletes should do from a nutrition perspective if they care about reducing their environmental impact.
Alba's research publications on this topic:
Meyer & Reguant-Closa (2017). "Eat as If You Could Save the Planet and Win!" Sustainability Integration into Nutrition for Exercise and Sport. Nutrients; 9(4):412. https://doi.org/10.3390/nu9040412
Reguant-Closa et al. (2020). The Environmental Impact of the Athlete's Plate Nutrition Education Tool. Nutrients;12(8):2484. https://doi.org/10.3390/nu12082484
Meyer, Reguant-Closa & Nemecek (2020). Sustainable Diets for Athletes. Curr Nutr Rep.; 9(3):147-162. https://doi.org/10.1007/s13668-020-00318-0
Thursday Jun 08, 2023
Episode 58 - What’s the deal with magnesium? | Dr Sophie Killer
Thursday Jun 08, 2023
Thursday Jun 08, 2023
It seems every second runner, cyclist or triathlete you meet is taking, or talking about, magnesium. Ask them why and you often get some vague kind of answer - for recovery, for muscle function, or something a bit more specific like cramping.
But when you delve into the sports nutrition guidelines, there’s no mention of magnesium in there. Literally nothing. So are athletes a step ahead of the science here, or have they been duped by the lure of a supplement that uses terms like “nervous system” and “muscle function” that are taken from a symptom list of clinical magnesium deficiency?
In today’s episode, we’re joined by Dr Sophie Killer, a sports nutritionist and researcher who did some of the very few studies of magnesium and athletes during her time working with UK Athletics. We’ll look at what magnesium does in the body, how to know if you’re deficient in magnesium, whether deficiency is common in athletes, whether supplements can improve performance or reduce cramping, the benefits and risks of magnesium supplementation, and whether we should think about magnesium as a daily supplement like iron, or something that specifically needs replacing during exercise like sodium.
Sophie's study looking at magnesium testing in UK track and field athletes over an 8 year period: https://doi.org/10.1080/07315724.2019.1691953
Thursday May 25, 2023
Thursday May 25, 2023
Many runners, cyclists and triathletes, male and female, can find themselves struggling to perform, or to recover, from training. Or they may have other health complications, like loss of their menstrual cycle for females and low testosterone in males, loss of bone density, effects on mental health, and constantly getting sick all the time.
In this episode our guest is Tina Muir, former elite distance runner who represented Great Britain. Tina suffered with amenorrhoea for 9 years, and although she didn’t realise it at the time, Relative Energy Deficiency in Sport (RED-S). We chat to Tina about her realisation that energy availability was behind her lack of a menstrual cycle, some of the common symptoms of RED-S that she experienced but aren’t mentioned in the official guidelines, her decision to quit the sport at the peak of her career, her journey to recover from RED-S, and her ongoing work to support athletes (especially women) in understanding and recovering from this condition.
Useful resources mentioned in this episode:
Tina Muir - An Open Letter to Runners With Amenorrhea - Self Magazine (2017) - https://www.self.com/story/letter-to-runners-with-amenorrhea-tina-muir
Tina's YouTube Channel (expert interviews about RED-S and recovery from it) - https://www.youtube.com/@TinaMuir/playlists?view=50&sort=dd&shelf_id=1
Thursday May 11, 2023
Thursday May 11, 2023
In previous podcasts we've talked about the issue of low energy availability and the health and performance problems it can cause for athletes. But what if you're in that situation right now? In this episode Bronwen Lundy (Rowing Australia) joins us to outline the strategies that athletes can use to recovery from Relative Energy Deficiency in Sport (RED-S).
Thursday Apr 27, 2023
Episode 56B - What’s nutrition got to do with bone fractures? | Bobby Clay
Thursday Apr 27, 2023
Thursday Apr 27, 2023
If you ever wanted to hear how strong is the link between nutrition and bone fractures, this is the story. We chat to Bobby Clay, former Under 20 European Champion in the 1500m, whose career took a sudden and unexpected turn.
Many in the running community will already be familiar with Bobby's story after she wrote about her experience in Athletics Weekly in 2017. With the benefit of hindsight Bobby explains more about what went on at the time, what happened next, where she's at now, and most importantly the lessons that all athletes (or parents of young athletes) can take away from her experience.
** We want your feedback! Complete a short survey with your thoughts on the podcast - 3 people who complete it will win a copy of our new eBook when it launches in a few week's time. Survey link: http://ow.ly/AaZ050NRsNP **
Thursday Apr 13, 2023
Episode 56A - What’s nutrition got to do with bone fractures? | Luuk Hilkens
Thursday Apr 13, 2023
Thursday Apr 13, 2023
Whether it's a fall off your bike and a broken collarbone, or a runner's dreaded stress fracture, it's clear that bone health is important for endurance athletes. But what's nutrition got to do with it? We're joined by Luuk Hilkens, a researcher at the HAN University of Applied Sciences in the Netherlands, who is doing his PhD with the Jumbo Visma Cycling Team, looking at nutrition and exercise strategies to improve bone health in elite athletes.
Luuk's recent research publications on this topic:
Fragile bones of elite cyclists: to treat or not to treat? - Journal of Applied Physiology - March 2021
Low Bone Mineral Density and Associated Risk Factors in Elite Cyclists at Different Stages of a Professional Cycling Career - Medicine and Science in Sports and Exercise - Jan 2022
Bone turnover following high-impact exercise is not modulated by collagen supplementation in young men: A randomized cross-over trial - Bone - Feb 2023
Thursday Mar 30, 2023
Episode 55B - Should I eat like the pros? | Jeremy Peacock
Thursday Mar 30, 2023
Thursday Mar 30, 2023
How does nutrition change when transitioning from age-group to elite athlete? And does the perception of how the pros do nutrition compare to reality? We're joined by elite paratriathlete Jeremy Peacock who made this transition in the last few years, to hear how his approach to nutrition has changed as an elite athlete compared to his age-group days.
Thursday Mar 16, 2023
Episode 55A - Should I eat like the pros? | A/Prof. Greg Cox
Thursday Mar 16, 2023
Thursday Mar 16, 2023
We all see pro athletes online, and get an insight into what they eat, how much they eat, and the products they use. But should we try to emulate the nutrition practices of the pros, or use the same products to get better ourselves? We're joined by A/Prof. Greg Cox, who worked for 20 years with Triathlon Australia, supporting many triathletes from their junior days through to the Olympic Games. This conversation follows on from part of a Masterclass that Greg and Alan ran for sports dietitians in late 2022, looking at nutrition for endurance athletes and the contrast between elite and non-elite athletes.
Thursday Mar 02, 2023
Episode 54 - Nutrition for Tip to Toe | Echana Murray-Bartlett
Thursday Mar 02, 2023
Thursday Mar 02, 2023
It's our 100th episode! So to celebrate we're deviating from the usual format to chat to Erchana Murray-Bartlett, who recently ran a marathon-a-day for 150 days straight. In doing so she broke the female world record for consecutive marathons run, covered 6330km from the northernmost tip of Australia back to her home town of Melbourne, and raised a heap money for the Wilderness Society. We chat to her about how she planned her nutrition for such an epic journey, how these plans stood up against the reality of her situation, and what she learnt along the way.
To support Erchana's fundraising efforts, check out her website: https://www.tiptotoe2022.com/
Instagram: @tip_to_toe_2022
Facebook: @ErchanaMurrayBartlett
Thursday Feb 16, 2023
Episode 53 - How do I work out my fluid needs during exercise? | Dr Alan McCubbin
Thursday Feb 16, 2023
Thursday Feb 16, 2023
This episode introduces some simple but incredibly powerful add-ons to the weigh-before, weigh-after sweat rate testing process that will help you understand your results and what they mean, but most importantly, what to do with the results.
Thursday Feb 02, 2023
Episode 52B - How do I optimise hydration for race day? | Ellie Pashley
Thursday Feb 02, 2023
Thursday Feb 02, 2023
Elite distance runner Ellie Pashley returns discusses her experience with pre-exercise hyperhydration in preparation for the Tokyo Olympics, and how she monitors and manages her hydration on a day-to-day basis.
Thursday Jan 19, 2023
Episode 52A - How do I optimise hydration for race day? | Dr Chris Irwin
Thursday Jan 19, 2023
Thursday Jan 19, 2023
We're back for 2023, and joined by Dr Chris Irwin (Griffith University). We discuss what being well hydrated before exercise actually means, how you can tell if you are well hydrated or not, and what to do if you're not. We also discuss the strategy of pre-exercise hyperhydration, and the results of a meta-analysis Chris and Alan are in the process of writing up for publication.
Thursday Dec 15, 2022
Episode 51A - Can you outun a bad diet? | Gaye Rutherford
Thursday Dec 15, 2022
Thursday Dec 15, 2022
We're joined by Accredited Sports Dietitian Gaye Rutherford (Tasmanian Institute of Sport) from chilly Hobart, to discuss the concept of "outrunning a bad diet". We'll unpack this question, the mentality behind it, why it's probably not a healthy way to view exercise and food, and discuss how to reframe this question in a more positive manner.
Thursday Dec 01, 2022
Episode 50B - 2nd Birthday Special | Year in Review
Thursday Dec 01, 2022
Thursday Dec 01, 2022
It‘s the 2nd birthday of the podcast, and to celebrate we‘re summarising all of the previous year's topics in one jam-packed episode! From ”How do I balance eating for training quality and body fat loss?”, to ”How much carbs should I have during training and races?”, and ”How do I stop cramping?”, we‘ll provide 3-5 minute summaries of each of them to bring you up to speed on any you‘ve missed. Oh, and some announcements about the future of The Long Munch.
Friday Nov 25, 2022
Episode 50A - Ultrarunning nutrition evolution | JasonKoop
Friday Nov 25, 2022
Friday Nov 25, 2022
A legend in ultrarunning coaching in the US, author, podcaster and running coach Jason Koop joins us for our special Episode 50. We discuss the evolution of nutrition in trail and ultrarunning, and what’s transferred over from cycling and triathlon. Jason also gives us a sneak peak of what the elite guys are doing in terms of their approach to race day fuelling and hydration, what we can or can't learn from that, plus his recent work with Mina Guli and her Run Blue project. Plus plenty of great practical tips along the way.
Thursday Nov 03, 2022
Episode 49A - Are sports drinks and gels bad for my teeth? | Dr Julie Savage
Thursday Nov 03, 2022
Thursday Nov 03, 2022
Dentist and ultrarunner Julie Savage joins us to discuss a topic that many of us may prefer not to think about. Julie explains whether sports drinks and gels themselves have a unique role in dental erosion and decay, whether exercise itself is the problem, and most importantly, what runners, cyclists and triathletes can do to protect their smiles.
Thursday Oct 27, 2022
Thursday Oct 27, 2022
We're joined this week by elite trail and mountain runner Blake Hose. Blake shares his experience with blood testing, what he's tested for and the feedback and value he's got from having bloods, and his thoughts on regular versus ad hoc testing.
Thursday Oct 20, 2022
Thursday Oct 20, 2022
Medical doctor and Sports Medicine Registrar Alice McNamara is back on the podcast. We discuss what blood tests can tell an athlete and their support team, what tests are related to nutrition for runners, cyclists & triathletes, and if athletes should get regular bloods for screening, or only when there’s a suspected issue.
Thursday Oct 13, 2022
Episode 47B - How much sodium do I need to replace during exercise? | Martijn Doekes
Thursday Oct 13, 2022
Thursday Oct 13, 2022
Ultrarunner Martijn Doekes joins us to discuss his recent experience completing Alan's 5 hour sodium replacement study. We go through the results and how to interpret these, to determine the amount of sodium that needs replacing during exercise.
Thursday Oct 06, 2022
Thursday Oct 06, 2022
Alan discusses his recently published research that uses existing equations to estimate the sodium replacement needs of athletes during exercise. We cover why sodium might be important to replace during exercise, what we're trying to achieve with sodium replacement, the factors that determine if deliberate sodium replacement is important or not, and how much we then need.
Thursday Sep 29, 2022
Thursday Sep 29, 2022
Aussie cyclist Neil van der Ploeg joins us again to share his experience with metabolic flexibility. We discuss the changes he made to improve his metabolic flexibility, why he did it, and how it worked out.
Thursday Sep 22, 2022
Episode 46A - What is metabolic flexibility and why should I care? | Jeff Rothschild
Thursday Sep 22, 2022
Thursday Sep 22, 2022
Jeff Rothschild (Auckland University of Technology) joins us to discuss what metabolic flexibility means, when is it important, and his research which looked at what actually influences how our bodies use fat or carbs during exercise. A fascinating conversation with some common myths busted!
Thursday Sep 15, 2022
Episode 45B - How do I stop cramping? | Ben Hill
Thursday Sep 15, 2022
Thursday Sep 15, 2022
Elite cyclist turned triathlete Ben Hill joins us again, this time to discuss an issue he's struggled with most of his career. We discuss what Ben's done in the past to try and prevent or relieve his cramping, how his cramping changed from his recent transition from cycling to triathlon, and apply the questionnaire we discussed last week with Prof. Kevin Miller (Ep 45A) to try and identify Ben's specific cramping risk factors.
Thursday Sep 08, 2022
Episode 45A - How do I stop cramping? | Prof. Kevin Miller
Thursday Sep 08, 2022
Thursday Sep 08, 2022
Prof. Kevin Miller (Texas State University) joins us to discuss one of the most common issues faced by endurance athletes. We cover what we know about cramping and why it’s so difficult to figure out the cause, the role nutrition does or doesn’t play in cramping prevention and management, and finding a strategy moving forward to help you reduce your risk of cramping.
Thursday Sep 01, 2022
Thursday Sep 01, 2022
Ironman World Champion in 2019 (60-65 yr age group), multisport master athlete Mary Mitchell joins us to share her experience over the decades of training and racing. We discuss how age has impacted her training and racing and her approach to nutrition, as well as the benefits that come with so much experience and years of accumulated training in the body.
Thursday Aug 25, 2022
Thursday Aug 25, 2022
Recently retired from Bond University, Prof. Peter Reaburn dedicated much of his career to studying the training & nutrition needs of masters athletes. He shares his wisdom about what changes in athletes as we get older, and how this impacts nutritional needs.
Thursday Aug 18, 2022
Episode 43A - Does creatine have a role in endurance sport? | Dr Bryan Saunders
Thursday Aug 18, 2022
Thursday Aug 18, 2022
A researcher in supplements & performance at the University of São Paulo, Dr Bryan Saunders discusses what research has been done on creatine supplementation for running, cycling and triathlon performance, and in what circumstances might creatine supplements be beneficial or potentially detrimental for endurance athletes.
Thursday Aug 11, 2022
Episode 42B - Can changing my nutrition improve my sleep? | Cyrus Monk
Thursday Aug 11, 2022
Thursday Aug 11, 2022
Aussie cyclist, coach and podcaster Cyrus Monk joins us from training camp in Germany, to discuss how sleep impacts his performance in training and during stage races, and the things he controls in his diet that help him to get a good night's sleep.
Thursday Aug 04, 2022
Episode 42A - Can changing my nutrition improve my sleep? | Prof. Shona Halson
Thursday Aug 04, 2022
Thursday Aug 04, 2022
An expert in athlete sleep and recovery, Prof. Shona Halson (Australian Catholic University) joins us to discuss why sleep is so important for athletes, and whether the type, amount or timing of food and/or supplements can help or hinder getting a good night's sleep.
Thursday Jul 28, 2022
Episode 41B - What is gut training and how do I do it? | Ash Daniels
Thursday Jul 28, 2022
Thursday Jul 28, 2022
Ultra-runner Ash Daniels joins us to share his experience with gut training. We discuss why Ash did gut training in the first place, the process he went through and the end goal, the benefits he saw in just 2-3 months, and what he found easy or difficult in the process.
Thursday Jul 21, 2022
Episode 41A - What is gut training and how do I do it? | Steph Gaskell
Thursday Jul 21, 2022
Thursday Jul 21, 2022
The term 'gut training' is thrown around a lot these days, but what does this actually mean? This week Steph will take us through what we mean by gut training, why would runners, cyclists or triathletes want to do it, what is the evidence that it works, and how you go about gut training.
Thursday Jul 14, 2022
Episode 40A - Is fibre my friend or enemy? | Steph Gaskell
Thursday Jul 14, 2022
Thursday Jul 14, 2022
We're back after a week's break to answer a listener question around fibre. Steph runs us through what fibre is and the general recommendations; what happens if you have too much or not enough fibre, both for general health and specific to exercise; why athletes might inadvertently eat too much fibre and what to do about it, and the timing of fibre around exercise and the importance in terms of gut issues.
Thursday Jun 30, 2022
Thursday Jun 30, 2022
Paratriathlete Liam Twomey joins us to discuss his carbohydrate needs in training and on race day, and the recent changes he made to get more out of his training. Steph & Alan also go back to basics on carbs, the different types, where they come from, and how to plan your training and race nutrition to ensure you're getting the most from your sessions.
Thursday Jun 23, 2022
Thursday Jun 23, 2022
The man who did much of the research that lead to our current guidelines for carbs during exercise, Prof. Asker Jeukendrup joins us to discuss the nuances of carbs during exercise - recreational vs elite athletes, running vs cycling, shorter vs longer duration, and much, much more. As head of performance nutrition for the Jumbo Visma pro cycling team, the Red Bull Athlete Performance Centre and the Dutch Olympic Team, Asker also discusses the challenges & practical considerations for achieving your optimal carbohydrate intake on race day.
Thursday Jun 16, 2022
Episode 38B - Would more fruit and veggies make me faster? | Linden Hall
Thursday Jun 16, 2022
Thursday Jun 16, 2022
Two time Olympian in the 1500m & sports dietitian Linden Hall joins us to discuss the role of fruit & veggies in her diet, what happens when she doesn't get enough on the road, and her experience with the vast array of fruit & vegetable based supplements that are heavily marketed to athletes.
Thursday Jun 09, 2022
Episode 38A - Would more fruit and veggies make me faster? | Dr Andrea Braakhuis
Thursday Jun 09, 2022
Thursday Jun 09, 2022
Researcher and sports dietitian Dr Andrea Braakhuis (University of Auckland) joins us to chat about her area of research on the components in fruit and vegetables and their impact on performance. We discuss whether we should just try to eat more fruit and veggies, some of the challenges in achieving that for runners, cyclists and triathletes, and whether there's evidence to support the use of supplemental forms like greens powders, New Zealand blackcurrant and tart cherry juice.
Friday Jun 03, 2022
Friday Jun 03, 2022
We're joined by Aussie pro cyclist Sarah Gigante, who shares her experience relocating to Europe and learning to adapt her on-bike nutrition in a much colder climate. From cozy gloves that stopped her accessing race food, to finding suitable alternatives to cereal bars in Europe, we hear stories of adapting to life riding in Europe, and the challenges eating and drinking in the cold, wind and rain of the Spring Classics in Belgium.
Thursday May 19, 2022
Episode 37A - How should my nutrition change when it’s really cold? | Rebecca Hall
Thursday May 19, 2022
Thursday May 19, 2022
Beccy Hall is a sports dietitian with the Olympic Winter Institute of Australia and previously with the Canadian Sports Institute Pacific. She discusses if nutritional needs change when training through the winter, what does 'being cold' actually means, and some great practical tips and advice learnt from working with Winter Olympic athletes and others in temperatures both above and below freezing.
Thursday May 12, 2022
Thursday May 12, 2022
Elite ultra-runner & coach, mum of one and pregnant with the 2nd on the way, Kellie Emerson joins us to share her experiences with managing training (and racing) and nutrition whilst pregnant and breastfeeding. Plenty of great advice and practical suggestions for new mums or soon-to-be new mums.
Thursday May 05, 2022
Thursday May 05, 2022
Co-founder of Compeat Nutrition, sports dietitian for Australia's women's soccer team The Matildas & mum of three kids, Alicia joins us to discuss both the guidelines and the practical reality of nutrition during pregnancy & breastfeeding, and how your training nutrition needs change during this time. Plenty of practical tips for new mums or mums-to-be that are continuing to train during this time.
Friday Apr 29, 2022
Friday Apr 29, 2022
Cyclist Ben Hill joins us to share his experience managing food and nutrition whilst travelling, both domestically with the National Road Series, and internationally in Europe and Asia. We discuss what's worked, what's gone wrong, and what he always takes with him when travelling. We also chat about his experience with the Australian team in the UCI Cycling ESports World Championships, a former teammate who's now a multiple Tour de France winner, and his love of riding in the breakaway.
Thursday Apr 14, 2022
Thursday Apr 14, 2022
We're joined by Jess Rothwell, Nutrition Lead for Athletics Australia and Sports Dietitian at the Victorian Institute of Sport, working with their athletics program. We tap into Jess's experience travelling with teams to training camps, World Championships and Olympic Games, as well as her own experience as an athlete. This includes common nutrition issues and challenges for both domestic and international travel and tips for overcoming these, tips for choosing accommodation and what to take with you to be prepared for any situation, and how you as an athlete can be better prepared nutritionally when travelling for an event.
Thursday Apr 07, 2022
Episode 34B - Would I benefit from supplements? | Emma Jeffcoat
Thursday Apr 07, 2022
Thursday Apr 07, 2022
Our first returning athlete guest, triathlete and Tokyo Olympian Emma Jeffcoat's back on the podcast. We discuss her Olympic experience and plans for 2022, her personal experience with supplements, the products she's tried over the years, her thought process when deciding on whether to use a supplement or not, and her experience combining supplements with international travel.
Thursday Mar 31, 2022
Episode 34A - Would I benefit from supplements? | Greg Shaw
Thursday Mar 31, 2022
Thursday Mar 31, 2022
We're joined by Greg Shaw, Nutrition Lead for Swimming Australia and Performance Manager for the open water program. As a former athlete and then sports dietitian, Greg has used supplements, researched supplement use, contibuted to the AIS Sports Supplement Framework and worked with numerous athletes to advise them on supplement use. We discuss how to define supplements, his process of determining if an individual would benefit from supplements, and how we would benefit by shifting from a "magic pills and potions" to a "nutrient optimisation" mindset.
Friday Mar 25, 2022
Friday Mar 25, 2022
Runner and sports science journalist Alex Hutchinson joins us to provide his experience of using a continuous glucose monitor, and his research and conversations with elite and professional athletes who have been using them. We discuss what it's like to wear the monitor, what data you get back, and what to do with it.
A columnist for Outside and formerly Runner's World, Alex is also the author of the New York Times best-seller Endure, where he examined the science of fatigue and the limits of human performance.
Thursday Mar 17, 2022
Thursday Mar 17, 2022
A hot topic in sports nutrition, discussed in our first ever double guest episode! Dr Dana Lis (Israel Premier-Tech) & Dr Dave Martin (formerly AIS, now in Silicon Valley) join us to discuss wearable tech in general, and continuous glucose monitors specifically for athletes. Are they accurate, what do they tell us, when are they useful, or is it pointless data capture?
Thursday Mar 10, 2022
Thursday Mar 10, 2022
Two time Olympian in the 1500m & now track and XC coach at the University of Victoria, Hilary Stellingwerff joins us to discuss her experience managing training and nutrition across the menstrual cycle, what she learnt from science and experience, how she works with the athletes she coaches, and what matters in the bigger picture.
Thursday Mar 03, 2022
Thursday Mar 03, 2022
Clare Minahan from Griffith University is a world expert in female athlete physiology, including influence of the menstrual cycle and contraceptive use. She joins us to discuss a topic with so many myths and misconceptions - should female athletes adjust their nutrition according to the phase of their menstrual cycle?
Thursday Feb 24, 2022
Thursday Feb 24, 2022
Triathlon coach Danielle Stefano from Elotik Pro Triathlon works with high school triathletes, elite juniors, and Olympic and Paralympic athletes. She discusses the similarities and differences between these groups, and how she sees the nutritional needs and concerns of younger athletes through the lens of a coach who works across the spectrum.
Thursday Feb 17, 2022
Thursday Feb 17, 2022
Prof. Ben Desbrow (Griffith University) joins us to discuss how the nutitional needs of younger athletes are different to adults, and the practical, social and ethical considerations with this age group. A must-listen for parents, coaches or support staff of young runners, cyclists & triathletes.
Thursday Feb 10, 2022
Episode 30B - How can my training data help my nutrition? | Dr Stephen Lane
Thursday Feb 10, 2022
Thursday Feb 10, 2022
Cyclist, sports scientist, and cycling coach Dr Stephen Lane from HPTek joins us to discuss the use or misuse of training data to provide insights into nutrition practices, including what data to use and when, and when you can go by feel.
Thursday Feb 03, 2022
Episode 30A - How can my training data help my nutrition? | Dr Trent Stellingwerff
Thursday Feb 03, 2022
Thursday Feb 03, 2022
Dr Trent Stellingwerff (Director of Innovation & Research, Canadian Sport Institute Pacific) joins us to discuss the nuances of collecting and interpreting training data, how it could be used to inform your nutrition, and we finish with some practical examples.
Thursday Jan 27, 2022
Thursday Jan 27, 2022
Cyclist Neil van der Ploeg joins us to explain how he balanced training load & body fat loss in the lead up to key races. Neil's career included multiple National Road Series stage wins, the 2017 Grafton to Inverell Cycle Classic, a podium at the 2015 Road Nationals & several appearances on the UniSA National Team at the Tour Down Under.
Thursday Jan 20, 2022
Episode 29A - How do I balance eating for training quality and body fat loss?
Thursday Jan 20, 2022
Thursday Jan 20, 2022
We're back for 2022, answering probably the most common question we've ever been asked. An in-house episode, Steph & Alan will describe how they tackle this conundrum & assist athletes to meet their body composition goals without compromising their health or training performance.
Monday Dec 20, 2021
Episode 28B - How can my nutrition help to keep me cool? | Sinead Diver
Monday Dec 20, 2021
Monday Dec 20, 2021
With Christmas upon us, we're releasing our final podcast for 2021 a few days early. Olympic marathoner Sinead Diver joins us to give a behind-the-scenes look at how the team prepared for the heat of Tokyo 2020, and her pesonal experiences trying out pre-race hyperhydration with glycerol and sodium, pre-cooling with slushies, and altering perception of temperature with menthol.
Thursday Dec 16, 2021
Episode 28A - How can my nutrition help to keep me cool? | Dr Meg Ross
Thursday Dec 16, 2021
Thursday Dec 16, 2021
We're joined by Dr Meg Ross, a sports scientist who worked with the Australian Institute of Sport Nutrition team and Australian Catholic Univesity for over a decade, running research studies to prepare athletes for hot Olympic Games. We discuss her PhD work on pre-cooling with ice slushies prior to the 2008 Beijing Games, and more recent work on pre-exercise hyperhydration with sodium and glycerol, and the use of menthol to alter the perception of temperature in the lead-up to the Tokyo Games. We cover the practical aspects, and how these strategies could be implemented by runners, cyclists & triathletes of all levels.
Thursday Dec 09, 2021
Episode 27 - I‘m over gels and bars - what else is there? | Dr Gemma Sampson
Thursday Dec 09, 2021
Thursday Dec 09, 2021
A sports dietitian working with both professional and recreational cyclists and triathletes, Dr Gemma Sampson joins us to discuss the commercial and DIY alternatives to energy gels and bars. A passionate cook, Gemma spends a lot of time experimenting with DIY training snacks - she'll give us the run down on what makes a good choice for your next session.
Thursday Dec 02, 2021
Episode 26 - 1st Birthday Special - Year in Review
Thursday Dec 02, 2021
Thursday Dec 02, 2021
It's the 1st birthday of the podcast, and to celebrate we're summarising all of the 24 previous topics in one jam-packed episode! From "Is low carb right for me?", to "Why do I get gut issues during exercise?", and "Can I have a beer after my hard training session?", we'll provide 2-3 minute summaries of each of them to bring you up to speed on any you've missed.
Thursday Nov 25, 2021
Episode 25 - Nutrition for Breaking2 | Prof. Andy Jones
Thursday Nov 25, 2021
Thursday Nov 25, 2021
It's our 50th episode with a very special guest and a very special topic. Prof. Andy Jones (University of Exeter) joins us to discuss his role with the Nike Breaking2 Project back in 2017. We discuss Andy's role in athlete testing and selection, supporting Eliud Kipchoge, Lelisa Desisa and Zersenay Tadese, how he predicted their running times, the nutrition planning, and how it unfolded on the day.
Thursday Nov 18, 2021
Episode 24C - Can I under-fuel my training? | Sophie Mackay
Thursday Nov 18, 2021
Thursday Nov 18, 2021
A former cyclist in the National Road Series with Specialized Women's Racing, Sophie Mackay shares not only her experience of under-fuelling and the impacts on health & performance, but the remarkable turnaround which culminated in the highlight of her racing career.
Thursday Nov 11, 2021
Episode 24B - Can I under-fuel my training? | Kate Perry
Thursday Nov 11, 2021
Thursday Nov 11, 2021
A regular in Australia's National Road Series and now High Performance Manager for Knights x LMLY Racing, cyclist Kate Perry shares her journey with low energy availability and the consequences that can occur when under-fuelling for your training load.
Thursday Nov 04, 2021
Episode 24A - Can I under-fuel my training? | Margot Rogers
Thursday Nov 04, 2021
Thursday Nov 04, 2021
We're joined by Margot, an Accredited Sports Dietitian who is just finishing up her PhD research with the University of Canberra & the Australian Institute of Sport, looking at the consequences of under-fuelling in elite athletes. We discuss how to define adequate fuelling for training, what happens if you under-fuel, how do you know if you're eating enough, and what to do about it if you're not.
Thursday Oct 28, 2021
Episode 23B - Does leaner = Faster? | Izzi Batt-Doyle
Thursday Oct 28, 2021
Thursday Oct 28, 2021
Following her Olympic debut in the 5000m at Tokyo, Izzi Batt-Doyle joins us to discuss how she has managed the relationship between body composition and performance throughout her career and the challenges along the way, from domestic racing in Australia to the US Collegiate system, and now as an elite athlete.
Thursday Oct 21, 2021
Episode 23A - Does leaner = Faster? | A/Prof. Gary Slater
Thursday Oct 21, 2021
Thursday Oct 21, 2021
We're joined by Associate Professor Gary Slater (University of the Sunshine Coast & National Performance Nutrition Network Lead, Australian Institute of Sport). Gary has significant expertise and research interest in body composition for athletes. We discuss whether leaner = faster running or riding, considerations for athletes of all levels and body compositions, as well as his experience organising and providing nutrition services for the Australian team village at the Tokyo 2020 Olympics.
Thursday Oct 14, 2021
Episode 22B - Is plant-based better? | Catriona Bisset
Thursday Oct 14, 2021
Thursday Oct 14, 2021
Olympian and Australian national record holder in the women's 800m, Catriona Bisset joins us to discuss her approach to aligning a vegan diet with her goals as an athlete. Full of personal experience, tips & tricks for anyone who is or wants to switch to predominately plant-based eating.
Thursday Oct 07, 2021
Episode 22A - Is plant-based better? | A/Prof. Greg Cox
Thursday Oct 07, 2021
Thursday Oct 07, 2021
A/Prof at Bond University, Nutrition Lead for Triathlon Australia and vegetarian himself, Greg joins us to share his thoughts on plant-based and vegan diets for runners, cyclists & triathletes, whether they are adequate (or superior) for performance & recovery, and key considerations for those thinking of eliminating some or all animal-based foods.
Thursday Sep 30, 2021
Episode 21B - What are FODMAPs and why is it relevant to exercise? | Scotty Hawker
Thursday Sep 30, 2021
Thursday Sep 30, 2021
Fresh off 2nd place at the CCC event at Ultra Trail Mont Blanc, ultrarunner and running coach Scotty Hawker joins us to discuss his past battles with gut issues, the role of FODMAPs in these, the careful elimination and reintroduction of FODMAP containing foods to find the source of the problem, and how he manages this today.
Thursday Sep 23, 2021
Episode 21A - What are FODMAPs and why is it relevant to exercise? | Steph Gaskell
Thursday Sep 23, 2021
Thursday Sep 23, 2021
Steph takes the lead on this one given her expertise in FODMAPs, explaining what they are, why they're relevant to exercise, when and how to eat a low FODMAP diet, and who might benefit.
Thursday Sep 09, 2021
Thursday Sep 09, 2021
Alistair Donohoe joined us from his hotel in Izu as he prepared to race on the velodrome & the road at the Tokyo Paralympics. An avid coffee lover, Al discusses how he plans caffeine around training & competition, and his thoughts on withdrawal and re-introduction of caffeine on race day.
Thursday Sep 02, 2021
Thursday Sep 02, 2021
Dr Chris Irwin (Griffith University) joins us to answer a question that has many coffee lovers sweating on the answer. A sports dietitian and researcher who has studied caffeine withdrawal and re-introduction, Chris discusses whether there's a benefit from caffeine abstinence in the lead up to key races.
Thursday Aug 26, 2021
Episode 19B - Do I need more protein? | David Bryant
Thursday Aug 26, 2021
Thursday Aug 26, 2021
With the Paralympics kicking off this week we're joined by a member of the Aussie team, triathlete David Bryant, to discuss how he plans his protein across the day in training. A sports dietitian himself when he's not training & racing, Dave also shares the tips and tricks he uses with the athletes he works with.
Thursday Aug 19, 2021
Episode 19A - Do I need more protein? | A/Prof. Dan Moore
Thursday Aug 19, 2021
Thursday Aug 19, 2021
We're joined by A/Prof. Dan Moore (University of Toronto), who's done many of the existing studies relating specifically to protein and endurance exercise. In this episode he'll discuss the unique features of endurance sports that might be relevant to having increased protein needs, where the science is at currently, and what he recommends runners, cyclists & triathletes need in terms of protein intake.
Thursday Aug 12, 2021
Episode 18B - What’s hyponatraemia and should I be worried? | Dr Alice McNamara
Thursday Aug 12, 2021
Thursday Aug 12, 2021
We're joined by Dr Alice McNamara, a trail and vertical runner, former elite rower, and also a medical doctor working at trail races across country Victoria. Alice shares her experiences with hyponatraemia as a race doctor, as well as other insights for athletes and race directors on all things medical support.
Thursday Aug 05, 2021
Episode 18A - What’s hyponatraemia and should I be worried? | Dr Alan McCubbin
Thursday Aug 05, 2021
Thursday Aug 05, 2021
Alan shares his knowledge on exercise-associated hyponatraemia, the role of water vs sodium, is drinking to thirst all that's needed, and how else can we prevent this potentially dangerous condition?
Thursday Jul 29, 2021
Episode 17A - What’s the deal with cannabidiol (CBD)? | Dr Danielle McCartney
Thursday Jul 29, 2021
Thursday Jul 29, 2021
We're joined by Dr Danielle McCartney, an Accredited Sports Dietitian & researcher at The Lambert Initiative for Cannabinoid Therapeutics. Danielle provides a fascinating overview of CBD use for sport. What are the potential uses? Is it safe, legal, how do you buy it, and is the hype justified?
Thursday Jul 22, 2021
Episode 16B - How should my nutrition change when I’m injured? | Cate Gifford
Thursday Jul 22, 2021
Thursday Jul 22, 2021
We're joined by middle-distance runner, sports scientist & osteopathy student Cate Gifford. Cate gives us an insight into her recent injury & subsequent surgery, and how living with a sports dietitian has changed her approach to nutrition and injury rehab.
Thursday Jul 15, 2021
Episode 16A - How should my nutrition change when I’m injured? | Dr Rebekah Alcock
Thursday Jul 15, 2021
Thursday Jul 15, 2021
We chat to Dr Rebekah Alcock, an Accredited Sports Dietitian who completed her PhD in the area of nutrition support for tendon and ligament health. We discuss the key nutrition considerations for runners, cyclists and triathletes affected by injury, the recent hype around bone broth, gelatin and collagen to support rehab, and other factors that are often overlooked.
Thursday Jul 08, 2021
Thursday Jul 08, 2021
A sports scientist & nutritionist by training, but also a Marathon des Sables competitor in 2019, Jodie gives an insight into her own event preparation when it comes to nutrition, and tips and hints she picked up along the way.
Thursday Jul 01, 2021
Thursday Jul 01, 2021
In another in-house episode we cover the science and practical issues of carrying your own food for a multi-day event. We discuss the common debates around pack weight vs optimal fuelling, carbs vs fat vs protein, how to maximise the nutrition from the food you carry, and some practical tips learnt from athletes we've worked with over the years.
Thursday Jun 24, 2021
Episode 14B - What should I eat to optimise recovery? | Richard Bowles
Thursday Jun 24, 2021
Thursday Jun 24, 2021
We're joined by adventurer, runner and business consultant Richard Bowles to share some of his adventures, how he fuelled when running a marathon a day for more than 5 months, and his preference for keeping it simple when it comes to nutrition and recovery.
Thursday Jun 17, 2021
Episode 14A - What should I eat to optimise recovery? | Dr Isabella Russo
Thursday Jun 17, 2021
Thursday Jun 17, 2021
Fresh from a PhD studying nutrition for recovery optimisation, Bella shares with us the recent expansion through her research from the 3R's to the 5R's of recovery, what that means for the average runner, cyclist and triathlete, and when some R's are more important than others.
Thursday Jun 10, 2021
Episode 13B - How do I plan for a multi-day event? | Leah Kirchmann
Thursday Jun 10, 2021
Thursday Jun 10, 2021
We're joined by Leah Kirchmann, a pro cyclist racing with Team DSM in the Women's World Tour. We chat post-stage nutrient goals, logistical challenges, Leah's ride snacks, whether nutrition should be different for amateurs vs pros, and what can happen when you get it wrong.
Thursday Jun 03, 2021
Episode 13A - How do I plan for a multi-day event? | James Moran
Thursday Jun 03, 2021
Thursday Jun 03, 2021
James Moran works as a dietitian with INEOS Grenadiers and Uno-X Pro Cycling Teams. Just back from an altitude training camp in Tenerife, we chat to James about nutrition for stage racing, the differences from one-day events, how the INEOS Grenadiers team does it, and what we can learn for amateur level stage racing.
Thursday May 27, 2021
Episode 12D - How do I tackle my first ultra distance event? | Kevin Fergusson
Thursday May 27, 2021
Thursday May 27, 2021
We're joined by Ironman triathlete Kevin Fergusson, a 4 time age group world champion who was also awarded Legend of the Sport by Triathlon Australia. Kev shares what he's learnt about nutrition for Ironman racing over the years, and his greatest achievement in the sport.
Thursday May 20, 2021
Episode 12C - How do I tackle my first ultra distance event? | Kate Penglase
Thursday May 20, 2021
Thursday May 20, 2021
We're joined by Kate Penglase, a 2 time Australian champ and twice podium finisher at World Championships in 24 hr solo mountain biking. Kate gives an insight into her nutrition for 24hr racing, how she started out, and how and why her race plan has evolved over time. We also answer a listener question around dietary fibre for athletes.
Thursday May 13, 2021
Episode 12B - How do I tackle my first ultra distance event? | Kellie Emerson
Thursday May 13, 2021
Thursday May 13, 2021
A past winner of Ultra-Trail Australia and top 5 at Ultra-Trail du Mont Blanc, Kellie shares her experience and tips for stepping up to ultra-distance running events, including what she did in her first ultra race, what she's learnt over the years, and what she sees in the athletes she coaches.
Thursday May 06, 2021
Thursday May 06, 2021
An in-house episode answering the question that gave rise to the entire podcast. If you're stepping up from marathon to ultras, 70.3 to Ironman, 6hr to 24hr MTB, or planning a bloody long bike ride, this episode is for you. When to prepare, how to prepare, do's and don'ts, and practical tips and suggestions galore.
Thursday Apr 29, 2021
Episode 11B - Can I have a beer after my hard training session? | Nathan Shearer
Thursday Apr 29, 2021
Thursday Apr 29, 2021
Professional triathlete and coach Nathan Shearer joins us to discusses how beer fits into his Ironman training schedule, and how his prior sporting background exposed him to a lot more alcohol than the typical endurance athlete. We also wrap up the two episodes on beer and summarise its effect on post-exercise recovery, whether it's "a beer" or "getting on the beers".
Thursday Apr 22, 2021
Thursday Apr 22, 2021
A lecturer, researcher and sports dietitian, Ben has studied the effects of beer on post-exercise recovery. We discuss the R's of recovery (like a pirate!), including the all important (R)elaxation, and the effect beer may or may not have on these.

The Long Munch
Nutrition podcast for runners, cyclists & triathletes. Sports dietitians Steph Gaskell PhD & Alan McCubbin PhD answer the most common nutrition questions the runners, cyclists & triathletes ask, with help from guest researchers, practitioners, athletes & coaches. From "is low carb right for me?", to "why do I get gut issues during exercise?", or "how do I balance eating for performance and body fat loss?".
For more info, tips and written content, check out thelongmunch.com