In this episode of Sweat Society by Fuel Lab, we turn our focus to protein — the key nutrient behind recovery, muscle repair, and long-term performance.

We break down:

• What protein actually does in the body
• Why it’s essential for recovery after training
• How protein supports muscle maintenance and growth for both endurance and strength athletes

We also explore:

• How much protein athletes really need
• The best food sources of protein
• Timing protein intake around training for optimal recovery

Whether your goal is building strength, improving recovery between sessions, or simply feeling stronger and less fatigued, this episode will help you understand how to use protein strategically — without overcomplicating it.

Because training breaks you down. Protein helps build you back up.

In this episode of Sweat Society by Fuel Lab, we dive into one of the most misunderstood — yet most essential — parts of an athlete’s diet: carbohydrates.

We break it right down:

• What carbohydrates actually are
• Which everyday foods contain carbs
• Why carbs are critical for energy, training quality, recovery, and performance

From there, we move into sports nutrition, unpacking carbohydrate gels and drink mixes, different carb formulations, and what to look for when choosing the right fuel for your training and racing.

We also discuss:

• How much carbohydrate you should be consuming during exercise
• Why under-fueling with carbs is one of the biggest mistakes athletes make
• And why carbs matter just as much off the bike or run as they do during a race

Whether you’re training for your first event or chasing performance gains, this episode will help you understand how to fuel smarter — without fear, confusion, or extremes.

Because carbs aren’t the problem — they’re the solution.

Welcome to the very first episode of Sweat Society by Fuel Lab.

In this episode, we introduce ourselves — Melissa and Suzanne — the co-founders behind Fuel Lab, and share why we created a platform built by athletes, for athletes. From cutting through supplement confusion to simplifying performance nutrition, this is where our journey (and yours) begins.

We also go back to basics, laying the foundations of what every athlete truly needs when it comes to nutrition. No fads. No extremes. Just why a balanced diet matters, how it supports training, recovery, and performance, and why getting the basics right will always outperform chasing the next quick fix.

Whether you’re training for your first event or chasing big performance goals, Sweat Society is here to educate, support, and fuel you — every step of the way.

Welcome to the community. Welcome to the Sweat Society.