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"Elevate Yourself" Episode #73, Rucking 101 with Dr. Franklin Muntis!!!
Episode #73 — Rucking 101, with Dr. Franklin Muntis, PhD, RD, CSSD
Guest Bio
Dr. Franklin Muntis, PhD, RD, CSSD, is a registered dietitian and an officer in the United States Army. At Brooke Army Medical Center, he provides evidence-based nutrition education and counseling to improve the health and performance of military service members, retirees, and their families. Franklin is also a Certified Specialist in Sports Dietetics (CSSD), an NSCA Certified Strength and Conditioning Specialist (CSCS), and a Tactical Strength and Conditioning Facilitator (TSAC-F). His unique background in nutrition, strength and conditioning, and tactical performance gives him a comprehensive perspective on how nutrition and physical training work together to optimize performance, recovery, and long-term health.
Description
In this episode of the Elevate Yourself podcast, Rob welcomes back Dr. Franklin Muntis for a practical introduction to one of the fastest-growing fitness trends: rucking.
Drawing from his experience as an Army officer, sports dietitian, and strength and conditioning specialist, Franklin explains what rucking is, why it has long been a cornerstone of military training, and why it's becoming increasingly popular among recreational exercisers.
The conversation explores the physical and mental benefits of rucking, how beginners can safely get started, common mistakes to avoid, and the equipment you actually need. Franklin also shares evidence-based nutrition strategies to support performance and recovery, including hydration, fueling, protein intake, and practical tips anyone can apply.
Whether you're looking for a new fitness challenge, a low-impact way to build strength and endurance, or simply want to understand the science behind rucking, this episode provides an excellent place to start.
Topics Covered
Franklin's journey as an Army officer, sports dietitian, and tactical performance specialist
What rucking is and the history behind military load carriage
Why rucking has become increasingly popular beyond the military
The unique fitness benefits of rucking
How beginners can safely incorporate rucking into their routine
Common mistakes to avoid when starting
Equipment recommendations and whether specialized gear is necessary
How rucking compares to walking, running, and traditional cardio
Nutrition strategies to support rucking performance
Hydration and electrolyte considerations
Protein and recovery after longer rucks
Lessons from military performance that apply to everyday fitness
Learn More
Brooke Army Medical Center
National Strength and Conditioning Association (NSCA)
Academy of Nutrition and Dietetics – Sports, Cardiovascular, and Wellness Nutrition (SCAN)
The Elevate Yourself Podcast is brought to you in partnership with Athletic Brewing. Use code ELEVATE30 for 30% OFF your first online order at checkout!
View all episodes
By Rob Anderson
5
77 ratings
Episode #73 — Rucking 101, with Dr. Franklin Muntis, PhD, RD, CSSD
Guest Bio
Dr. Franklin Muntis, PhD, RD, CSSD, is a registered dietitian and an officer in the United States Army. At Brooke Army Medical Center, he provides evidence-based nutrition education and counseling to improve the health and performance of military service members, retirees, and their families. Franklin is also a Certified Specialist in Sports Dietetics (CSSD), an NSCA Certified Strength and Conditioning Specialist (CSCS), and a Tactical Strength and Conditioning Facilitator (TSAC-F). His unique background in nutrition, strength and conditioning, and tactical performance gives him a comprehensive perspective on how nutrition and physical training work together to optimize performance, recovery, and long-term health.
Description
In this episode of the Elevate Yourself podcast, Rob welcomes back Dr. Franklin Muntis for a practical introduction to one of the fastest-growing fitness trends: rucking.
Drawing from his experience as an Army officer, sports dietitian, and strength and conditioning specialist, Franklin explains what rucking is, why it has long been a cornerstone of military training, and why it's becoming increasingly popular among recreational exercisers.
The conversation explores the physical and mental benefits of rucking, how beginners can safely get started, common mistakes to avoid, and the equipment you actually need. Franklin also shares evidence-based nutrition strategies to support performance and recovery, including hydration, fueling, protein intake, and practical tips anyone can apply.
Whether you're looking for a new fitness challenge, a low-impact way to build strength and endurance, or simply want to understand the science behind rucking, this episode provides an excellent place to start.
Topics Covered
Franklin's journey as an Army officer, sports dietitian, and tactical performance specialist
What rucking is and the history behind military load carriage
Why rucking has become increasingly popular beyond the military
The unique fitness benefits of rucking
How beginners can safely incorporate rucking into their routine
Common mistakes to avoid when starting
Equipment recommendations and whether specialized gear is necessary
How rucking compares to walking, running, and traditional cardio
Nutrition strategies to support rucking performance
Hydration and electrolyte considerations
Protein and recovery after longer rucks
Lessons from military performance that apply to everyday fitness
Learn More
Brooke Army Medical Center
National Strength and Conditioning Association (NSCA)
Academy of Nutrition and Dietetics – Sports, Cardiovascular, and Wellness Nutrition (SCAN)
The Elevate Yourself Podcast is brought to you in partnership with Athletic Brewing. Use code ELEVATE30 for 30% OFF your first online order at checkout!