We’ve all experienced that cool mint sensation from toothpaste, mouthwash, or mint flavoured foods before. So when you’re racing in a hot environment, can this cooling sensation change how hot you feel, or even help you perform better? And is there any downside to this? Or like a lot of things in science, is it maybe not that simple? Podcast Guest: Dr Erica Gavel-Pinos - University of Alberta, Canada. Erica's online presence: X: @EricaGavel LinkedIn: linkedin.com/in/erica-gavel/ Instagram: @gave...
Jun 19, 2025•1 hr 8 min
Artificial intelligence is quickly becoming many people's go-to for answers to their sports nutrition questions. It has a knack of taking your question, exactly as you asked it, and providing what seems like the perfectly relevant answer. But is AI really providing the answers you’re looking for? Is it telling the truth? And if not, how can you tell? Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most commo...
May 30, 2025•30 min
Imagine being able to predict what your sweat rate is going to be at any given running pace or power output, in different weather conditions, with reasonable accuracy. Well, now you can. In this episode Prof Ollie Jay (Thermal Ergonomic Laboratory, University of Sydney), one of the brains behind this new tool, joins us to discuss how it all came together, how accurate it is, and how to best use it. Have you gone to plan your fluid needs for training or race day, but weren’t sure how much sweat y...
Apr 28, 2025•1 hr 15 min
One of the most common bits advice you see for runners, cyclists, and triathletes is to avoid gluten, either on a daily basis, or in the days leading up to competition. So where does this advice come from? Is it effective? And most importantly, is there a better approach? Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains i...
Apr 09, 2025•28 min
When we think of injury prevention for runners, cyclists and triathletes we tend to focus on non-nutrition factors - training loads, shoes, biomechanics, stretching, foam rolling, strength and conditioning, and so on. But what about nutrition - does it have a role to play too? We're joined by sports dietitian and ultra-runner Erin Colebatch, whose current research seeks to answer this question. Podcast Guest: Erin Colebatch - University of South Australia & Ultra Appetites Erin's online pres...
Mar 27, 2025•57 min
For the last few years the diabetes drug Ozempic has taken the weight loss world by storm. In this episode we’re looking at this class of weight loss drugs as they apply to runners, cyclists and triathletes. We know plenty of non-professional endurance athletes have tried, are using, or are thinking about taking these medications. So what exactly are they? Are they effective? What are the risks and side effects? And can they be compatible with endurance training? Notes: This episode is a dietiti...
Mar 16, 2025•20 min
You’ve probably heard of periodised training before, and maybe even periodised nutrition. But what does it actually mean? In this episode I explain what periodised nutrition means for endurance athletes, how it’s changed over the years, whether it's important or not, and the key points to get you started. Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists a...
Feb 13, 2025•36 min
On today’s episode we’re dissecting how sports nutrition evolves over time. The diets, the foods, the supplements, and the attitudes to health, body composition and performance. How and why does this stuff change over time, and can that tell us anything about the future? As much as we’d like to think things are always evolving for the better based on new scientific research and insights, that’s definitely not always the case. Fuelin: This episode is supported by Fuelin, the world's first trainin...
Jan 28, 2025•31 min
We’ve often talked about the benefits of carbohydrate for runners, cyclists and triathletes, but for many people there’s an underlying concern - does eating all those carbs increase the risk of developing diabetes or heart disease? It’s certainly a common message that’s pushed online in some circles, but is this really the case? In this episode I speak to diabetes researcher and clinical dietitian Dr Nicola Guess from the University of Oxford, who has often been asked this exact question by conc...
Dec 12, 2024•1 hr 13 min
It's the 4th birthday of the podcast! And like each previous year, we’re going to look back and provide a brief summary of every question we’ve answered on the podcast in the past year, from “How do I work out my calorie needs for training?” to “Does pickle juice actually work?”, and “What do I do when my race nutrition plan falls apart?”. So if you’re new to the podcast and don’t have time to go through the whole back catalogue, or you just want a refresher and the key points from the past year...
Dec 04, 2024•1 hr 10 min
Over the last two episodes we’ve been discussing the ‘high carb trend’ - taking in very large amounts of carbohydrate during exercise. Today we’re looking at this topic through the lens of the road marathon, an event where access to your own nutrition products is limited. In this episode I speak to marathon runner, running coach and co-host of the Inside Running Podcast, Brady Threlfall. Brady’s set a new personal best in the marathon this year, and that race included these higher carb amounts. ...
Nov 27, 2024•1 hr 19 min
In the last episode we investigated the ‘high carb trend’ - taking in very large amounts of carbohydrate (>100g/hr) during exercise. In this episode we speak to Aussie pro cyclist Jack Haig to get an athlete's perspective. Jack’s professional career to date spans both sides of this high carb trend with almost perfectly symmetry, and so he has a great insight on how this approach took hold in the pro peloton, how it’s changed the sport, and how he achieves such high intakes from a practical pe...
Nov 20, 2024•1 hr 20 min
You’ve probably come across discussions in the last year or so about the ‘high carb trend’ - taking very large amounts of carbohydrate during exercise, often well over 100g per hour. These levels are significantly greater than official sports nutrition guidelines, so what’s behind the trend? Is it based on new science, product marketing, or is it just another fad that will come and eventually go? And most importantly, is it relevant to you? In this episode we speak to the Lead of Human Science a...
Nov 14, 2024•1 hr 23 min
In the final episode of this T -12 podcast series, we catch up with our guest athlete Brad, just over 2 weeks after racing the Chicago Marathon. We find out how the race went for him, as well as how our planned strategies for accommodation, carb loading, and everything he’d worked on in the 12 weeks prior to race day turned out. We review what worked well in hindsight, what didn’t, Brad’s key learnings, and what he’d do differently next time. Back for its second season, T-12 is a brand new, uniq...
Oct 31, 2024•48 min
We’ve often talked about periodised nutrition on this podcast, adjusting the carbs you eat across the week based on your training schedule. But in the down periods, how do you achieve this without being ravenously hungry? And on the flipside, when you do need to load up for a big training session, sometimes it's hard to do this without feeling uncomfortably full and bloated. In this episode we discuss some of the key strategies to managing hunger and satiety through the ups and downs of a period...
Oct 23, 2024•32 min
Brad's now into the taper for the Chicago Marathon. Here we discuss the nutrition aspect to this, the flight from Melbourne to Chicago and coping with jetlag, last minute nutrition logistics, and what to do if things do go south mid-race. If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to your own race nutrition preparations. Back for its second season, T-12 is a brand new, unique podcast series that follo...
Oct 04, 2024•45 min
Brad has done a couple of attempts at a full nutrition dress rehearsal for the Chicago Marathon. We review how it went, finalise his race nutrition plan, discuss some travel logistics and important considerations for his nutrition, and come up with a Plan B for race day. If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to your own race nutrition preparations. Back for its second season, T-12 is a brand new,...
Sep 18, 2024•35 min
Brad has just completed an all-important test of his fluid tolerance, to see how far he's come. We also plan his upcoming nutrition dress rehearsal for Chicago. If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to your own race nutrition preparations. Back for its second season, T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks ...
Sep 04, 2024•43 min
Guest Brad White is back after his trip to Queensland for the Sunshine Coast Marathon. We review how it went, what he did the day before the race, and use this to plan his carb loading strategy for Chicago. If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to your own race nutrition preparations. Back for its second season, T-12 is a brand new, unique podcast series that follows an athlete's journey as they ...
Aug 23, 2024•44 min
We check in with athlete guest Brad White. We discuss his progress in scouting out places to eat before the race, his current carb intake in training and planning ahead for race day, and estimating his sweat rate for race day and what to do with this information. If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to your own race nutrition preparations. Back for its second season, T-12 is a brand new, unique ...
Aug 09, 2024•53 min
In the first episode of this special 6 part podcast series, we meet our athlete guest Brad White and begin the process of preparing him for the Chicago Marathon in 12 week's time. We discuss his previous marathon experience and what's gone wrong, his daily training nutrition, and start with a look at race logistics - travel, accomodation, and aid stations. If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to...
Jul 25, 2024•36 min
Are you someone who’s never quite sure what to do nutrition-wise in the final week before a race? When do you start carb loading? Do you load up on fluids, electrolytes, or both? Do you avoid gluten, lactose or FODMAPs? Should you be adding or removing supplements from your usual routine? On today’s podcast we’re going to cut through the confusion and provide you with a simple strategy you can use to approach the week leading into your next event. A strategy that will have you arriving at the st...
Jul 17, 2024•36 min
How many times have you had a nutrition goal for your training or race day, researched what to do, made a plan of action, and then…nothing. It’s one thing to know what to do, but something altogether different to actually do it. So in this episode we’re going to look at one important aspect of this - goal setting for your nutrition. By the end of this episode, you’ll understand why so many athletes set the wrong goals for their nutrition, how we can learn from the world’s best athletes and coach...
Jul 03, 2024•29 min
It’s pretty much assumed nowadays that pickle juice is a sure fire remedy for cramping. But why pickle juice? What’s in the pickling brine that’s supposed to work? How is it meant to work? And most important of all, does it actually work? In this episode we welcome back a past guest Prof. Kevin Miller, a world expert in exercise associated muscle cramping and the researcher behind perhaps more pickle juice studies than anyone else on the planet, to gives us some answers. Podcast Guest: Prof. Kev...
Jun 26, 2024•1 hr 1 min
What’s the deal with cluster dextrin, super starch, hydrogels, and multiple transportable carbohydrates? Why are some companies claiming that ultra slow delivery of carbs into the blood is advantageous, when others are marketed on the basis of rapid absorption? And how do these ingredients affect gut issues, the body’s ability to use carbohydrates during endurance exercise, and ultimately performance? Dr Dan Baur (Virginia Military Institute) is one of the few researchers in the world that's stu...
Jun 12, 2024•1 hr 27 min
It’s an area where recommendations have evolved rapidly in the last few years with new research. In this episode, we speak to Dr Alannah McKay, one of the researchers whose work has led to these changes. You’ll learn whether it’s better to take tablets or liquid iron, the formulation of iron in supplements that’s most effective, the optimal dose and timing of supplementation, and the role of training or other nutrients in food on enhancing or reducing the effectiveness of your iron supplement. P...
May 29, 2024•1 hr
In this bonus episode for the T -12 podcast series, we catch up with our guest athlete Brett, less than 48 hours after completing the 100km Ultra Trail Australia. We find out how the race went for him, the ups and downs on the day, as well as how our planned strategies for accommodation, eating the day before the race, and the gut training he’d worked on in the 12 weeks leading up to race day, all turned out. We review what worked well in hindsight, what didn’t, Brett’s key learnings, and what h...
May 22, 2024•59 min
It's one thing to talk about the theoretical needs of nutrition for altitude, but what does it actually feel like? In this episode we chat to US pro triathlete and sports dietitian Megan Foley, who experienced relocating from her home town near sea level to a much higher altitude, and then going even higher for training. Podcast Guest: Megan Foley - pro triathlete and sports dietitian. Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your...
May 16, 2024•47 min
In the final episode of this special 6 part podcast series, we catch up with our athlete guest Brett Kone last time before the 100km Ultra Trail Australia. We focus on some final preventative strategies to reduce the risk of gut issues, how to troubleshoot if things go wrong on the day, and Brett discovers a gem of an idea for carrying your drink mix powder. T-12 is a unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big even...
May 09, 2024•34 min
In the fifth episode of this special 6 part podcast series, we catch up with our athlete guest Brett Kennedy in his preparations for the 100km UItra Trail Australia (UTA). We review Brett’s "dress rehearsal" of his race nutrition plan, and discuss taper nutrition for the final 2 weeks before race day. T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition,...
May 03, 2024•29 min
