In this episode, Dina and Bob dig into sweat rate — what it is, how to measure it, and why it matters more than most athletes realize. Bob shares data from a recent sweat rate test during a long run (and felt the consequences). From there, the conversation branches into sex differences in sweat rate, hormone-related shifts across the menstrual cycle, and how testosterone and aging can change the hydration equation.

Topics include:

• What is sweat rate?
• The wide range of how much athletes sweat 
• How to calculate your sweat rate with a simple at-home test
• Hormones, aging, and heat adaptation—why your hydration needs might shift over time
• The cognitive and physical impacts of dehydration
• Why understanding your data is the key to better performance

Want to measure your own sweat rate? Grab Dina’s free step-by-step guide here.

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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.

Struggling with GI distress during training or racing? You're definitely not alone and the good news is, it's fixable. In this episode, Bob and Dina break down the three main contributors to gastrointestinal issues and explore some of the nuances within each area. Whether you're dealing with bloating, cramping, or worse, this discussion will give you a clear starting point to identify what's triggering your symptoms and develop targeted strategies that actually work.

Find Bob’s “Metabolic Efficiency Training” 3rd edition book that we refer to in the episode here. 

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Don’t forget to subscribe to the podcast 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

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 conversation, Dr. Katie Hirsch discusses her journey from being an athlete to a researcher focused on nutrition and exercise science, particularly for female athletes. She emphasizes the importance of protein intake, especially during different life stages such as premenopause and menopause, and addresses the unique nutritional needs of athletic women. 

Our discussion includes:

• Protein intake targets for different situations and female athlete groups
• Adjusting protein for the menstrual cycle, oral contraception, and menopause
• Issues with athletic pre- and perimenopausal women who do intermittent fasting
• The use of essential amino acids around exercise
• Concerns and cautions for plant-based female athletes
• Thoughts on use of GLP-1 medications

Links:

• Effect of 3 Different Daily Protein Intakes in a 2-Meal Eating Pattern on Protein Turnover in Middle Age and Older Adults: A Randomized Controlled Trial paper
• The anabolic response to a ground beef patty and soy-based meat alternative: a randomized controlled trial paper
• Does REDs exist? 
• Follow Dr. Hirsch on Instagram @katie.hirsch_phd

More about our guest:

Katie Hirsch, PhD is an exercise physiologist and sport nutritionist who is dedicated to advancing women's health research. As an Assistant Professor in the Department of Exercise Science at the University of South Carolina, Arnold School of Public Health, her research focuses on the practical application of exercise and nutrition to strengthen and sustain body composition, muscle, metabolic health, and exercise performance across the lifespan, with an emphasis on female physiology and women’s health. Named the 2024 Nutrition Researcher of the Year by the National Strength and Conditioning Association, Dr. Hirsch loves getting to share the science behind optimizing female health and performance and is passionate about empowering women of all ages - in sport, in science, and in life.

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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.

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.

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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. 

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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.

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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.

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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.

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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. 

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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. 

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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.