Many of our listeners and clients are concerned about how best to fuel for longer events or training. While many athletes are downing sports gels and high carb drinks we have always advocated for alternatives that keep you competitive while helping you maintain consistent energy levels. Overall diet composition plays a big role in preparing for competition, as does meal timing, but for long events or a busy lifestyle, it also helps to be able to pack the right fuel to keep going.

Joining me this week is Greg Potter, PhD. Greg has been on the podcast numerous times to talk about sleep, chronotypes, and chrononutrition. Today he is with us as the Chief Science Officer of Resilient Nutrition, a company that has created Long Range Fuel, a new line of nut-butter based nutrition products for fueling sustainable performance. Greg talks about how an early version of Long Range Fuel helped power a world record-breaking trans-Atlantic rowing event in 2019. He also shares the science behind the specific ingredients they’ve included to boost your workout, keep you calm, and support your recovery and strength.

Here’s the outline of this interview with Greg Potter:

[00:00:17] Joshua Fields Milburn of The Minimalists: "Love people, use things."

[00:05:10] Rowers Max Thorpe and Chris Williams; TEDx Talk: Fire & Water:The Value of Control Amid Chaos.

[00:06:36] Long Range Fuel.

[00:05:51] Preparing Dave Spelman and Max Thorpe for their world record-breaking rowing event in 2019.

[00:07:50] Fueling the Talisker Whisky Atlantic Challenge. 

[00:20:35] Creatine supplementation.

[00:22:15] World Champion triathlete Lesley Paterson. Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums.

[00:24:54] Effects of creatine on sleep; Study: Dworak, Markus, et al. "Creatine supplementation reduces sleep need and homeostatic sleep pressure in rats." Journal of sleep research 26.3 (2017): 377-385.

[00:25:54] Effects of caffeine and creatine on athletic performance; Study: Cook, Christian J., et al. "Skill execution and sleep deprivation: effects of acute caffeine or creatine supplementation-a randomized placebo-controlled trial." Journal of the international society of sports nutrition 8.1 (2011): 1-8.

[00:26:50] When/how to dose creatine.

[00:27:54] Creatine vs. creatinine.

[00:28:49] Creapure creatine monohydrate found in many creatine supplements.

[00:30:59] Ultra-endurance athlete, Claire Smith.

[00:33:48] 4 Different types of long-range fuel: Energise, Energise & Rebuild, Calm, Calm & Rebuild.

[00:40:36] L-leucine enhances the anabolic effects of whey; Study: Churchward-Venne, Tyler A., et al. "Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial." The American journal of clinical nutrition 99.2 (2014): 276-286.

[00:41:21] Caffeine and L-theanine.

[00:41:49] Meta-analyses of caffeine and exercise performance; Umbrella review: Grgic, Jozo, et al. "Wake up and smell the coffee: caffeine supplementation and exercise performance—an umbrella review of 21 published meta-analyses." British Journal of Sports Medicine 54.11 (2020): 681-688.

[00:43:09] Caffeine enhances cognition - vigilance, attention, reaction time, mood. Review: McLellan, Tom M., John A. Caldwell, and Harris R. Lieberman. "A review of caffeine’s effects on cognitive, physical and occupational performance." Neuroscience & Biobehavioral Reviews 71 (2016): 294-312.

[00:44:20] L-theanine reduces anxiety and stress; Review: Sakamoto, Filipe Lopes, et al. "Psychotropic effects of L-theanine and its clinical properties: From the management of anxiety and stress to a potential use in schizophrenia." Pharmacological Research 147 (2019): 104395.

[00:44:40] Complementary effects of caffeine and L-theanine; Review: Bryan, Janet. "Psychological effects of dietary components of tea: caffeine and L-theanine." Nutrition reviews 66.2 (2008): 82-90.

[00:49:06] Dosing Long Range Fuel.

[00:55:04] Resilient Nutrition.

[00:57:24] Behavior change; Professor Susan Michie, PhD.; Simon Marshall, PhD.

[00:57:52] 93 different behavior change techniques; Study: Michie, Susan, et al. "The behavior change technique taxonomy (v1) of 93 hierarchically clustered techniques: building an international consensus for the reporting of behavior change interventions." Annals of behavioral medicine 46.1 (2013): 81-95.

[00:58:21] Find Resilient Nutrition on Instagram and Facebook.