UNLOCKING PERFORMANCE
Knowledge, tips & tricks for optimal sports nutrition. The podcast features experts and top athletes discussing performance nutrition, offering practical advice for athletes and active individuals.
Episodes
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
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 psychologic
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, hormo
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 performan
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
Omega-3 for athletes: performance boost or health basic?
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at omega-3 fatty acids and one central question: can they actually improve athletic performance?
Based on current research and the latest position paper from the International Society of Sports Nutrition, the episode explores how EPA and DHA affect cell membranes, cardiovascular function, endurance capacity, muscle functio
EPISODE 06: ARE ENDURANCE ATHLETES OVERTHINKING PROTEIN?
Protein has become one of the most talked-about nutrients in endurance sports. But do athletes really need as much as they think?
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos and the team take a closer look at what protein actually does for endurance athletes, how m6uch you really need, and why some of the traditional rules around protein timing are being challenged by new research.
Fro
Heat Training Basics: Understand how you should fuel your heat training session
In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos explains how nutrition and hydration can support effective heat training and acclimation. From fluid and sodium replacement to carbohydrate availability, iron status and post-session recovery, this episode breaks down the key factors that help athletes adapt to repeated heat stress.
You’ll also learn why heat training can increase plasm
Heat Training Basics: Understand what happens with your body
In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos explores how heat affects endurance performance and why controlled heat exposure can become a powerful training tool. From cardiovascular drift and dehydration to plasma volume expansion, improved sweating and heat shock proteins, this episode explains how the body adapts to repeated heat stress.
You’ll also learn why heat training may
Better sleep, better performance: how athletes can improve sleep quality
In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos explores why sleep is one of the most powerful recovery tools available to athletes and how nutrition can support it. From meal timing, carbohydrates and protein to micronutrients, tart cherry, glycine and other natural compounds, this episode breaks down the nutritional factors that may influence sleep quality, recovery and adaptation.
Why sugar is not your enemy in sports
In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos breaks down one of the most misunderstood topics in sports nutrition: sugar. Learn why sugar is not inherently harmful, why context matters, and how endurance athletes can use rapidly available carbohydrates to fuel performance, support recovery, and stay metabolically efficient.
If you’re a new customer, use code MNSTRYPODCAST20 to ge
Why Tart Cherry is more about precovery than recovery
In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos explores why tart cherry has become one of the most discussed tools in elite recovery nutrition. Learn why timing matters, why the real benefit may start before the race, and how polyphenol-rich tart cherry can support recovery, reduce muscle soreness, and help athletes stay ready across demanding training blocks and competitions.
If y
Hyperhydration: smart strategy or too much of a good thing?
In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos breaks down the science of pre-exercise hyperhydration. Learn why simply drinking more water before a race is not enough, how sodium can help increase fluid retention, and when hyperhydration may actually support endurance performance. A practical look at one of the most misunderstood tools in race-day hydration.
If you want to dive de
EPISODE 05: Why hydration is important before, during and after exercise.
In this episode of Unlocking Performance, our sports nutrition experts Robert, Julien and Paul explore why hydration should be the foundation of every endurance fueling strategy. They discuss dehydration thresholds, individual sweat rates, sodium requirements, fluid absorption and the close connection between hydration, carbohydrate intake and gastrointestinal problems.
From functional dehydration
The athlete’s guide to fiber and gut health
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at dietary fiber and why it plays a much bigger role in endurance nutrition than many athletes realize.
The episode explores the difference between soluble and insoluble fiber, how fiber supports gut health, blood glucose regulation, recovery, and metabolic function, and why these benefits matter for long term performance.
Zinc, immunity and recovery explained
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at zinc and why this often overlooked trace element plays such an important role in health, recovery, and athletic performance.
The episode explores zinc’s role in enzymatic function, immune health, muscle adaptation, acid-base regulation, and recovery, while also explaining how zinc absorption works and why dietary patter
The fine line between iron deficiency and overload
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at iron and why it is one of the most important trace elements for endurance performance.
The episode explores iron’s role in oxygen transport, energy metabolism, recovery, and immune function, while also explaining how ferritin and transferrin help regulate iron status in the body. Robert breaks down why athletes, especia
Bone health, hormones and performance: understanding calcium
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at calcium and why it is far more than just a bone mineral.
The episode explores calcium’s role in bone health, muscle contraction, nerve function, hormone regulation, and recovery, while also looking at newer research around calcium and fat metabolism. Robert explains how calcium supports structural and metabolic function
Potassium: why it deserves more attention in endurance sport
In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at one of the most overlooked minerals in sports nutrition: potassium.
This nutrition basics episode explores potassium’s role in fluid balance, nerve signaling, muscle function, repeated contractions, and post exercise recovery. Robert explains why potassium is especially relevant for athletes training in the heat o
How magnesium supports energy and muscle function
In this Nutrion Basics episode of UNLOCKING PERFORMANCE, Robert takes a closer look at one of the most important minerals in sports nutrition: magnesium.
The episode explores magnesium’s role in energy metabolism, muscle function, the nervous system, and recovery, while also breaking down daily requirements, food sources, testing limitations, and the real relevance of supplementation for athletes.
Deep Dive: how to fuel for long distance triathlon
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos breaks down how triathletes should approach nutrition in the final days before an important long distance race and on race day itself.
The episode covers when detailed race nutrition preparation really begins, how to structure carbohydrate loading, why reducing fiber before a long race can make a difference, and what a practical race morning
EPISODE 04: LAURA PHILIPP ON PERFORMANCE, PRESSURE AND THE REALITY OF ELITE RACING
In this episode of UNLOCKING PERFORMANCE, Till sits down with Laura Philipp for a deep and honest conversation about what it really takes to perform at the highest level in long distance triathlon.
Together, they talk about Laura’s journey from her early breakthrough in Wiesbaden to becoming one of the sport’s defining athletes, and about how the demands of professional racing have changed over th
EPISODE 03: CARBOHYDRATES AND RECOVERY: WHAT ATHLETES STILL GET WRONG
In episode 3 of UNLOCKING PERFORMANCE, host Till Schenk is once again joined by our three leading experts in endurance nutrition and physiology: Dr. Julien Louis, Paul Booth, and Robert Gorgos.
Together, they break down one of the most misunderstood topics in endurance sport: carbohydrates and recovery. Why does recovery not just mean protein, what role do carbohydrates really play after training,
Beyond hydration: why minerals are the secret weapon of endurance athletes
Minerals are essential for endurance performance, yet their role is often underestimated. In this episode of UNLOCKING PERFORMANCE, Robert explains why sodium, potassium, magnesium, and calcium are so important for fluid balance, muscle function, nerve signaling, and recovery, and why trace elements like iron and zinc also play a critical role for athletes under training stress.
The episode looks
Why Bicarbonate can be more than a race day tool
Bicarbonate is not just a race day tool. In this episode of UNLOCKING PERFORMANCE, Robert takes the topic one step further and explains how sodium bicarbonate may not only buffer fatigue during high intensity efforts, but also support recovery, repeatability, and long term adaptation. The episode looks at how bicarbonate can be used strategically, why timing and dosage matter, how its effect can b
How Bicarbonate helps you go harder for longer
Bicarbonate has been around for decades, but its role in performance is still underestimated. In this episode of UNLOCKING PERFORMANCE, Robert explains how bicarbonate works as a buffer, why it can help delay fatigue during high intensity efforts, and where it can make a real difference in endurance sports. From short explosive efforts to race deciding surges in cycling, triathlon or trail running
Deep Dive: How to choose the right MNSTRY Drink Mix for your exercise
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes listeners through the thinking behind the MNSTRY drink mix range and explains why not every carbohydrate product should do the same job. From SLOW CARB for long, easy sessions and fat metabolism focused training, to FAST CARB, POWER CARB, RACE CARB and the HEAT products for more demanding, high energy or high sweat scenarios, this episo
Deep Dive: The Philosophy Behind MNSTRY
In this episode of UNLOCKING PERFORMANCE, Robert Gorgos shares the story behind the philosophy of MNSTRY and explains how the brand began. What started as a search for products he would personally want to use every day became a clear mission: to create sports nutrition that supports performance without relying on unnecessary artificial ingredients. Robert talks about the early days of product deve
Learn how caffeine changes fatigue, focus and performance
Caffeine is one of the most widely used performance supplements in endurance sports, but its real effect is often misunderstood. In this episode of UNLOCKING PERFORMANCE, Robert explains why caffeine works primarily through the central nervous system, how it changes the perception of fatigue and effort, and why that can make such a difference in training and racing. The episode also looks at dosag
How L–Glutamine can support recovery and immune health
Intense endurance training does not just challenge your muscles, it can also challenge your immune system. In this episode of UNLOCKING PERFORMANCE, Robert explains why prolonged exercise can increase the risk of illness, what the so called open window really means, and where L glutamine may play a role in recovery. The episode looks at glutamine’s relevance for immune function, gut health, and po
Leucine: the essential amino acid that supports muscle recovery
Leucine is often mentioned when it comes to recovery and muscle protein synthesis, but its role goes beyond that. In this episode of UNLOCKING PERFORMANCE, Robert explains how leucine supports muscle repair, recovery, and anabolic processes, why it works best in combination with all essential amino acids, and what endurance athletes should actually know about its relevance in sports nutrition. The
EPISODE 02: FUEL FOR THE WORK REQUIRED
Race day fueling starts long before the race itself. In episode 2 of UNLOCKING PERFORMANCE, Till Schenk talks with Paul Booth, Dr. Julien Louis and Robert Gorgos about what race nutrition really means and why it is about much more than just taking a few gels during exercise.
The episode dives into the difference between endogenous and exogenous fuel sources, why your daily nutrition matters just a
What endurance athletes should know about protein
Protein is often reduced to muscle building, but its role in endurance performance goes far beyond that. In this episode of UNLOCKING PERFORMANCE, Robert Gorgos explains how much protein endurance athletes actually need, why total daily intake matters more than obsessing over single meals, and how smart protein choices can support recovery, adaptation, satiety, and overall health.
If you want to
The power of amino acids – Learn how amino acids can support your recovery
Amino acids are often linked to strength training, but they also play an important role in endurance sports. In this episode of UNLOCKING PERFORMANCE, Robert Gorgos explains what amino acids actually do, when they matter most, and how they can support recovery, adaptation, and performance in training and racing.
If you want to dive deeper into the science behind performance nutrition, you can fin
Thinking Ahead – The Microbiome and the future of performance
In this short episode of UNLOCKING PERFORMANCE, we explore why the microbiome may become one of the most important frontiers in endurance nutrition. From digestion and nutrient absorption to inflammation, immunity and aerobic adaptation, your gut does far more than most athletes realize. As research evolves, one thing becomes clear: a healthy and diverse microbiome may be a key driver of both perf
Is more sodium really better – What you need to know
In this episode of UNLOCKING PERFORMANCE, we take a closer look at sodium and its real role in endurance performance. Learn why more sodium is not always better, how it affects hydration and carbohydrate absorption, and why individualized strategies matter far more than following high sodium trends. A clear, science based breakdown for athletes who want to fuel smarter.
If you want to dive deeper
Why water alone is not enough - Hydration and Electrolytes
In this episode of UNLOCKING PERFORMANCE, Robert breaks down why hydration and electrolytes are essential for endurance performance. Learn how fluid loss affects heart rate, body temperature and perceived effort, why sodium matters most in sweat, how to measure your sweat rate, and how to build a hydration strategy that actually fits your needs. Because even the best fueling plan falls apart when
Why your gut might be holding you back – Gut training explained simply
In this short episode of UNLOCKING PERFORMANCE, we explore why gut training is a key part of modern sports nutrition. Learn how your body can adapt to higher carbohydrate intake, why this matters for performance, and how to make fueling more effective and more comfortable on race day.
If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical g
Think beyond sugar – Carbohydrate Ratios explained simply
Glucose and fructose are key carbohydrate sources during exercise. Used in the right ratio, they can help your body absorb and utilise energy more effectively. But when the balance is off, whether too much or too little of either one, your body may not be able to absorb and use that energy effectively. That is why understanding carbohydrate ratios and knowing when to use them matters.
Taking in 12
Carbohydrates explained in under 5 minutes
In our long form episodes of UNLOCKING PERFORMANCE, we dive deep into complex topics, break down the details, and explore the science behind performance nutrition. In our short form episodes, Robert Gorogos gives you a simple, compact, and easy to understand introduction to the essentials.
In this episode, Robert explains what carbohydrates are, why they are your body’s primary fuel source, and wh
EPISODE 01: UNDERSTANDING CARBOHYDRATES
In the first episode of UNLOCKING PERFORMANCE, host Till Schenk is joined by our three leading experts in endurance nutrition and physiology: Dr. Julien Louis, Paul Booth, and Robert Gorgos.
Together, they break down one of the biggest topics in endurance sport: carbohydrates. What are the different types of carbs, how do glucose and fructose differ, how much can the body actually absorb, and what
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