In this episode we discuss the role of diet in supporting athletic performance.

Aimed at amateur athletes, this episode covers macro nutrient requirements, including up-to-date guidance for protein intake to support muscle protein synthesis, metabolic flexibility and the role of fat and carbohydrate as it applies to exercise intensity, and we also look at the micro nutrients that are critical for supporting energy metabolism, and recovery.

We also explore the case of John, a 59 year old man who was lacking the energy to run. We examine his food diary and discover the reason that despite taking a few excellent supplements and taking up healthy pursuits such as sea swimming, his "nutrition gap" was sabotaging his health and athletic performance.

Things mentioned in this episode include:

The NHS vitamin D test.

An app that measures HRV.

Meal kits for “explorers”.

Ben’s favourite protein powder.

A high-quality mineral salt.