Muscle cramps are frustrating, unpredictable, and often misunderstood. In this episode, Dina and Bob unpack three key contributors to muscle cramping, going beyond the usual “hydration and electrolytes” explanation. They share real-life athlete examples, explore the role of neuromuscular fatigue, and explain how terrain-specific training (or lack of it) can set athletes up for mid-race cramping. Whether you're a salty sweater, an over-reliant supplementer, or just confused by conflicting advice, this episode brings clarity to a common issue.

-------

Book a sweat sodium test with Dina in Boulder, Colorado, to learn whether your hydration and electrolyte strategies could be contributing to your muscle cramping. Alternatively, contact Dina to schedule a sweat sodium testing clinic for your training group onsite. 

Subscribe to our show to get the free weekly episodes and also check out the YouTube channel.

You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.

We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.

In this episode, we unpack the evolution of sports drinks and explore what needs to be in them (and what doesn’t). We also review 4 popular sports drinks to give you real life examples and help you make more informed decisions about what you’re drinking and what you’re spending your money on. 

Our discussion includes:

• The origin story of Gatorade 
• How sports drinks have evolved (or devolved?) over time
• What to look for and what to question on the label
• Why more isn’t always better when it comes to certain ingredients
• Product review of Powerade, Liquid IV, Body Armor, and Pedialyte Sport

We also share our DIY sports drink recipes in our Patreon Community for our Gold members. 

-------

Subscribe to our show to get the weekly episodes and also check out the YouTube channel.

You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.

We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.

In this episode, we break down when fat might actually make sense, where it could backfire, and what you need to consider before experimenting with it in your training.

-------

Subscribe to our show to get the weekly episodes and also check out the YouTube channel.

You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.

We’d love to connect with you on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.

Creatine monohydrate is no longer just for the gym bros and powerlifters. In this episode, Dina and Bob explore how this well-known supplement is gaining attention for benefits that go far beyond muscle strength. They discuss emerging evidence in creatine’s role in supporting cognitive function during sleep deprivation, its potential as an anti-catabolic and anti-inflammatory ally, and how it may be a smart tool for youth athletes. The science is still evolving, but the potential is worth paying attention to.

-------

Don’t forget to subscribe to the show to get our weekly episodes and also subscribe to our YouTube. 

Support the podcast, stay ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.

Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.

In this episode, we take a look at the use of HMB (beta-hydroxy-beta-methylbutyrate) in masters athletes. While it’s not a magic bullet, HMB may offer benefits for maintaining strength and muscle mass as we age and during periods of lower activity, injury, or perhaps intense strength training phases.

We cover:

• What HMB is, how it relates to leucine, and why it matters for muscle preservation
• When HMB might be helpful for aging athletes
• Dosing strategies, timing, and how to approach it with realistic expectations

Tune in for a quick, practical breakdown of whether HMB deserves a spot in your training and recovery plan.

-------

Don’t forget to subscribe to the show to get our weekly episodes and also subscribe to our YouTube. 

Bob’s Virtual Fat Burn Program through eNRG Performance

Support the podcast, stay ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.

Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

And when you’re ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.

What makes pre-workout supplements unique? In this episode, we review three NSF Certified for Sport products from Klean Athlete, Gnarly Nutrition, and Bare Performance Nutrition to highlight nuances and key differences. Catch this episode to be better informed on ingredients and what you should know before you choose a pre-workout formula.

We share a summary reference table of the 3 products we review over in our Patreon Community for our Gold level members. 

-------

Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. You can be a part of the Patreon Community by visiting https://www.patreon.com/isnpodcast or download the Patreon app on your smartphone and then search for ISNPodcast. 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

Are you ready to level up your health and performance even more?  Be sure to check out the services offered by Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com. 

Whether you’re a daily coffee drinker, a green tea lover, or rely on a pre-workout boost, caffeine can be a powerful performance aid, but only when used wisely. In this episode, we dive into a touch of science and nuance behind caffeine dosing, how your genes influence metabolism and tolerance, and some of the sneaky sources you might be consuming without realizing it. We also unpack what to watch for in popular energy drinks and supplements, and why personalized guidance matters when it comes to using caffeine to fuel training and recovery. You’ll learn:
• How much caffeine is effective (and safe) and how to calculate it for yourself
• Why some people are wired after a sip, while others need more caffeine to feel it
• Common and surprising food and drink sources of caffeine
• What to consider before grabbing that energy drink or pre-workout powder

Pick up Bob’s “Caffeine Protocol for Athletes” e-book so you can truly customize your caffeine consumption here. 

-------

Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

Are you ready to level up your health and performance even more?  Be sure to check out the services offered by Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com. 

What can you do for better sleep? In this episode, Dina and Bob explore the often-overlooked ways in which sleep can be impacted by our daily and nightly food choices and habits.

We dig into:

• Simple habits for better sleep hygiene
• Timing of fluids, food, and alcohol
• How menopause and aging shift sleep needs
• Genetics and supplements: do they matter?
• Smart strategies for pre-sleep snacks

Get ready to rethink and upgrade your nighttime routine.

-------

Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

Are you ready to level up your health and performance even more?  Be sure to check out the services offered by Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com. 

Are you supplementing with creatine monohydrate or curious about it? Does it cause weight gain? When should you take it? And what dose do you need?  Tune into this episode to hear our answers to these 3 most common questions we receive!

-------

Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.

With the current egg shortage affecting prices and availability, many of you are looking for alternative protein sources to fuel your mornings. In this episode, we discuss budget-friendly tips and practical ways to get high-quality protein without relying as much on eggs. Plus, we'll be sharing our top three non-egg protein meal recipes exclusively with our Patreon members so join us there for more. Tune into this episode for simple strategies to keep your nutrition on track.

-------

Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.