Fueling Endurance - Nutrition for Runners, Cyclists & Triathletes

• Episode 93 - Can menthol improve my performance in the heat? | Dr Erica Gavel-Pinos

  We’ve all experienced that cool mint sensation from toothpaste, mouthwash, or mint flavoured foods before. So when you’re racing in a hot environment, can this cooling sensation change how hot you feel, or even help you perform better? And is there any downside to this? Or like a lot of things in science, is it maybe not that simple?   Podcast Guest: Dr Erica Gavel-Pinos - University of Alberta, Canada.   Erica's online presence: X: @EricaGavel LinkedIn: linkedin.com/in/erica-gavel/ Instagram: @gavelerica   Papers mentioned: Meta-analysis of menthol mouth rinsing: https://doi.org/10.1186/s40798-024-00679-8 Erica's study of menthol in thermoneutral conditions: https://doi.org/10.3390/nu16071016 Erica's study of menthol in female athletes: https://doi.org/10.1123/ijspp.2020-0414   AI in sports nutrition paper mentioned: Solomon T & Laye M. (2025). The sports nutrition knowledge of large language model (LLM) artificial intelligence (AI) chatbots: An assessment of accuracy, completeness, clarity, quality of evidence, and test-retest reliability. PLoS One. 20(6):e0325982. https://doi.org/10.1371/journal.pone.0325982   Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.  The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the freshly released Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. For more into on each of these, check out fuelingendurance.com.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, TriDot, Run Dot or Humango) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs. The new-look Version 2 app has just launched, providing an even better user experience. To get 20% off your first month, go to fuelin.com and enter the code FE20 at checkout.  

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• Episode 92 - Can I trust AI with my sports nutrition questions?

  Artificial intelligence is quickly becoming many people's go-to for answers to their sports nutrition questions. It has a knack of taking your question, exactly as you asked it, and providing what seems like the perfectly relevant answer. But is AI really providing the answers you’re looking for? Is it telling the truth? And if not, how can you tell?    Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.  The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the freshly released Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. For more into on each of these, check out fuelingendurance.com.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, TriDot, Run Dot or Humango) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs. The new-look Version 2 app has just launched, providing an even better user experience. To get 20% off your first month, go to fuelin.com and enter the code FE20 at checkout.

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• Episode 91 - Can I predict my sweat losses without actually measuring them? | Prof. Ollie Jay

  Imagine being able to predict what your sweat rate is going to be at any given running pace or power output, in different weather conditions, with reasonable accuracy. Well, now you can. In this episode Prof Ollie Jay (Thermal Ergonomic Laboratory, University of Sydney), one of the brains behind this new tool, joins us to discuss how it all came together, how accurate it is, and how to best use it. Have you gone to plan your fluid needs for training or race day, but weren’t sure how much sweat you’re going to lose? Do you train in a cool environment for an event in a hot environment? Or you just don’t have the time to measure sweat losses in multiple training sessions to understand your needs? This is the podcast for you.   Podcast Guest: Prof. Ollie Jay - Thermal Ergonomics Laboratory, University of Sydney.   Ollie's online presence: X: @ollie_jay13 LinkedIn: linkedin.com/in/ollie-jay-793a1b11/ Instagram: @thermalerglab   Sweat Rate calculator and papers mentioned: Sweat Rate Calculator: sweatratecalculator.com Validation - Indoor Exercise: https://doi.org/10.1152/japplphysiol.00829.2023 Validation - Outdoor Exercise: https://doi.org/10.1152/japplphysiol.00831.2023   Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.  The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the freshly released Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. For more into on each of these, check out fuelingendurance.com.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, TriDot, Run Dot or Humango) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs. The new-look Version 2 app has just launched, providing an even better user experience. To get 20% off your first month, go to fuelin.com and enter the code FE20 at checkout.  

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• Episode 90 - Should I go gluten-free?

  One of the most common bits advice you see for runners, cyclists, and triathletes is to avoid gluten, either on a daily basis, or in the days leading up to competition. So where does this advice come from? Is it effective? And most importantly, is there a better approach?   Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.  The newly released T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And soon-to-be-released, the Fueling Endurance Practitioner Resources will provide access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. For more into on each of these, check out fuelingendurance.com.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, TriDot, Run Dot or Humango) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs. The new-look Version 2 app has just launched, providing an even better user experience. To get 20% off your first month, go to fuelin.com and enter the code FE20 at checkout.

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• Episode 89 - Does nutrition have a role to play in injury prevention? | Erin Colebatch

  When we think of injury prevention for runners, cyclists and triathletes we tend to focus on non-nutrition factors - training loads, shoes, biomechanics, stretching, foam rolling, strength and conditioning, and so on. But what about nutrition - does it have a role to play too? We're joined by sports dietitian and ultra-runner Erin Colebatch, whose current research seeks to answer this question.   Podcast Guest: Erin Colebatch - University of South Australia & Ultra Appetites    Erin's online presence: X/Twitter: @ErinColebatch Instagram: @ultraappetites Website: ultraappetites.com.au   Erin's research mentioned: Colebatch, EA et al. (2025). Diet, risk of disordered eating and running-related injury in adult distance runners: A systematic review and meta-analysis of prospective cohort studies. J Sci Med Sport. In Press. DOI: 10.1016/j.jsams.2025.02.001   Trail Running Food Resource Mentioned: This free online tool allows you to filter and compare over 180 different sports nutrition and real food options for endurance athletes. findtrail.co/food    Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.  The newly released T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And soon-to-be-released, the Fueling Endurance Practitioner Resources will provide access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. For more into on each of these, check out fuelingendurance.com.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, 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. The new-look Version 2 app has just launched, providing an even better user experience. To get 20% off your first month, go to fuelin.com and enter the code FE20 at checkout.    

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