UNLOCKING PERFORMANCE

In this episode of UNLOCKING PERFORMANCE, host Till Schenk is joined by Robert Gorgos, Dr. Julien Louis and Paul Booth for an in-depth discussion about one of the most established performance supplements in sport: sodium bicarbonate. The conversation starts with the basics: what bicarbonate actually does, why it can delay fatigue during high-intensity efforts, and why modern formulations have made it far easier to use than the traditional baking-soda approach. The experts also discuss dosage, timing, gastrointestinal tolerance, sodium intake, hydration, and why bicarbonate should always be tested in training before competition. From there, the episode moves into newer territory. While bicarbonate has traditionally been associated with short, intense efforts, recent research is beginning to explore its role during longer endurance events. Julien explains new findings on bicarbonate ingestion during prolonged cycling, while Robert and Paul discuss where it may help preserve late-race power, support fatigue resistance, and potentially become relevant for climbs, attacks, sprint finishes, and other decisive moments after hours of prior effort. The episode also looks at practical protocols for training and racing, when bicarbonate makes sense and when it probably does not, how it interacts with caffeine and hydration, and why not every athlete needs the same strategy. If you want to understand where bicarbonate really fits into endurance performance, how the science is evolving, and how to use it intelligently rather than simply following the hype, this episode gives you the full picture. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition and bicarb, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos looks at a new study exploring one of the most important but often overlooked aspects of endurance racing: durability. Endurance performance is usually measured in a rested state, but races are rarely decided when athletes are fresh. They are often decided after hours of accumulated fatigue, when power, efficiency, and physiological capacity have already begun to decline. Robert breaks down research from Liverpool John Moores University examining whether sodium bicarbonate, delivered during prolonged exercise through MNSTRY BICARB Gel 40, could help preserve performance after three hours of cycling. The episode looks at the study design, the effects on sprint performance, 12-minute time-trial power, critical power, blood bicarbonate and pH, and why the results suggest bicarbonate may have a specific role in protecting late-race performance rather than simply improving fresh, high-intensity efforts. Robert also explores what these findings could mean in practice, including whether bicarbonate is best distributed across a race or timed more strategically before decisive efforts such as late climbs, attacks, or surges. A closer look at durability, fatigue resistance, and what new research may tell us about using bicarbonate when performance matters most. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at MAP, or the Master Amino Acid Pattern, and why free essential amino acids can be particularly interesting when recovery time is limited. The episode explains what MAP actually is, how it differs from intact protein and pure BCAA supplements, and why a complete blend of essential amino acids is needed to properly support muscle protein synthesis. Robert also explores the role of leucine, the mTORC1 pathway, and why rapid absorption can be useful after hard training or competition. The episode also looks at practical use cases in endurance sport, professional football, and rehabilitation, where muscle repair, adaptation, and maintaining performance across demanding schedules become especially important. Robert explains why easy-to-digest amino acid drinks can be useful when appetite is low and why this approach may offer an alternative to a classic recovery shake in certain situations. A practical and evidence-based look at MAP, EAAs, BCAAs, and where rapid amino acid availability may fit into a smart recovery strategy. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

n this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at two of the most widely discussed concepts in sports nutrition and exercise science: the anabolic window and the open-window effect. The first part of the episode examines whether protein really needs to be consumed within 30 minutes after training to maximize muscle protein synthesis. Robert looks at how the original idea developed, what more recent research tells us about protein timing, and why total daily intake and protein distribution across meals may matter more than hitting an exact post-workout deadline. The second part turns to the immune system and the long-standing belief that strenuous exercise temporarily leaves athletes more vulnerable to infection. Robert explains why the post-exercise drop in circulating immune cells is now understood differently, and why sleep, stress, travel, crowds, nutrition, and overall training load are likely far more important for immune health than a single hard session. The takeaway is simple: both “windows” have some physiological basis, but neither is as narrow or as critical as often claimed. Consistent nutrition, sufficient recovery, and good daily habits matter far more than obsessing over the clock. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at black elderberry and what current research can tell us about its potential role in immune health. The episode explores why immune resilience matters for athletes, especially during periods of heavy training, frequent travel, poor sleep, and increased exposure to infections. Robert looks at clinical studies examining elderberry in people with respiratory symptoms and long-haul travelers, as well as laboratory research investigating how elderberry compounds interact with the immune system. A particular focus is placed on how different elderberry extracts may work. Robert explains the possible roles of anthocyanins and polysaccharides, how these compounds may influence immune cells such as dendritic cells and T cells, and why the extraction method itself can affect biological activity. A practical and evidence-based look at where elderberry may fit into an athlete’s immune-support strategy, and why the quality and composition of an extract can matter just as much as the ingredient on the label. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos looks at one of the most important foundations of consistent training: the immune system. The episode explains how the body’s defenses actually work, from physical barriers such as the skin and gut to the innate and adaptive immune systems, and why immune health is about more than simply having a “strong” response. Robert explores the balance between resistance and tolerance, and why an immune system that reacts appropriately can be just as important as one that reacts aggressively. The episode also takes a closer look at the long-standing idea that hard training creates an “open window” for infection, and why newer research suggests that factors such as poor sleep, stress, travel, low energy availability, and inadequate nutrition may play a greater role than exercise itself. Finally, Robert breaks down how everyday nutrition supports immune function, including sufficient energy intake, carbohydrates, protein, key vitamins and minerals, vitamin D, fiber, and gut health. A practical episode for athletes who want to understand how nutrition, recovery, and lifestyle can help reduce unnecessary interruptions and support more consistent training over the long term. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos returns to the topic of Relative Energy Deficiency in Sport and takes a closer look at what REDs can look like in real life. Using the case of endurance athlete Simon Hoyden, Robert goes system by system through years of recurring injuries, hormonal disruption, low iron status, digestive problems, fatigue, reduced performance, and psychological strain. What initially appeared to be a collection of unrelated issues begins to form a much clearer picture when viewed through the lens of chronic low energy availability. The episode also explores the physiology behind these symptoms, why REDs can affect bone health, thyroid function, testosterone, glycogen availability, cardiovascular response, and recovery, and why diagnosis can be so difficult when each symptom is considered in isolation. Finally, Robert looks at treatment and prevention: increasing energy intake, reducing training load when necessary, planning nutrition around training, monitoring blood markers, and ensuring that carbohydrate, protein, and overall energy intake match the demands of endurance sport. The key takeaway is simple: without enough fuel, adaptation is limited. Long-term performance starts with meeting the energy demands of training. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos begins a two-part series on Relative Energy Deficiency in Sport, or REDs. The episode explains what REDs actually is, how the concept developed from the female athlete triad, and why chronic low energy availability can affect far more than body weight or performance. Robert looks at the relationship between training load, energy intake, hormonal regulation, bone health, immune function, recovery, and psychological well-being. A real case from elite endurance sport shows why REDs can be so difficult to recognize. Symptoms such as recurring injuries, infections, fatigue, digestive problems, sleep disturbances, mood changes, and declining recovery can appear unrelated when viewed individually, while together they may point toward a much larger underlying problem. Part one lays the foundation for understanding REDs, the warning signs athletes should pay attention to, and why high performance does not necessarily mean an athlete is adequately fueled or healthy. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a critical look at dietary supplements and asks a question every athlete should consider before adding another product to their routine: does it actually work, and is it safe? The episode explores why supplements are regulated differently from medication, why only a small number of substances have strong evidence for improving performance, and why widespread supplement use does not automatically mean widespread benefit. Robert also looks at situations in which supplementation can make sense, from identified nutrient deficiencies and restricted diets to specific performance goals, while discussing evidence-backed options such as caffeine, sodium bicarbonate, nitrates, beta-alanine and creatine. But efficacy is only part of the story. The episode also examines contamination risk, undeclared banned substances, strict liability under anti-doping rules, and why third-party testing systems such as Informed Sport and the Kölner Liste can be so important for competitive athletes. A practical guide to using supplements with more evidence, more caution and a much clearer understanding of the risks behind the label. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes the next step in the omega-3 discussion and asks a practical question: can athletes get enough omega-3 through food alone, or does supplementation make sense? The episode breaks down the differences between ALA, EPA and DHA, explains why plant-based omega-3 sources are not directly equivalent to fatty fish, and looks at how efficiently the body converts ALA into the long-chain fatty acids EPA and DHA. Robert also explores the most relevant dietary sources, from salmon, sardines and mackerel to flaxseed, walnuts and chia seeds, and explains how food-first nutrition can be combined with targeted supplementation. The episode also covers daily intake, the role of omega-6 fatty acids, potential limits of high-dose supplementation, and why mnstry chose algae oil as a source of EPA and DHA. A practical guide for athletes who want to build a smarter omega-3 strategy and better understand when food is enough and when supplementation may help close the gap. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at omega-3 fatty acids and one central question: can they actually improve athletic performance? Based on current research and the latest position paper from the International Society of Sports Nutrition, the episode explores how EPA and DHA affect cell membranes, cardiovascular function, endurance capacity, muscle function, recovery, immune responses, sleep, and potentially even gut health. Robert also looks at omega-3 status in athletes, why insufficiency appears to be relatively common, which food and supplement sources provide EPA and DHA, and what current recommendations suggest when dietary intake is not enough. The evidence is promising in some areas and far less clear in others. This episode separates established benefits from emerging findings and shows where omega-3 may support performance, recovery, and long-term health, and where more research is still needed. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

Protein has become one of the most talked-about nutrients in endurance sports. But do athletes really need as much as they think? In this episode of UNLOCKING PERFORMANCE, Robert Gorgos and the team take a closer look at what protein actually does for endurance athletes, how m6uch you really need, and why some of the traditional rules around protein timing are being challenged by new research. From animal versus plant-based sources and the role of leucine to recovery shakes, race-day nutrition and protein needs as we age, this episode separates what matters from what is mostly hype. The key takeaway: protein matters, but getting more of it is not automatically better, especially when it comes at the expense of the carbohydrates that actually fuel endurance performance. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos explains how nutrition and hydration can support effective heat training and acclimation. From fluid and sodium replacement to carbohydrate availability, iron status and post-session recovery, this episode breaks down the key factors that help athletes adapt to repeated heat stress. You’ll also learn why heat training can increase plasma volume, how recovery nutrition supports those adaptations, and where emerging strategies such as taurine may fit into a structured heat acclimation block. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos explores how heat affects endurance performance and why controlled heat exposure can become a powerful training tool. From cardiovascular drift and dehydration to plasma volume expansion, improved sweating and heat shock proteins, this episode explains how the body adapts to repeated heat stress. You’ll also learn why heat training may improve performance even in cooler conditions, how active and passive heat sessions can be used in practice, and what makes a successful heat acclimation block. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos explores why sleep is one of the most powerful recovery tools available to athletes and how nutrition can support it. From meal timing, carbohydrates and protein to micronutrients, tart cherry, glycine and other natural compounds, this episode breaks down the nutritional factors that may influence sleep quality, recovery and adaptation. The key message: nutrition can help, but the foundation remains consistent sleep habits, smart timing and a recovery strategy that works with your training and competition schedule. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos breaks down one of the most misunderstood topics in sports nutrition: sugar. Learn why sugar is not inherently harmful, why context matters, and how endurance athletes can use rapidly available carbohydrates to fuel performance, support recovery, and stay metabolically efficient. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos explores why tart cherry has become one of the most discussed tools in elite recovery nutrition. Learn why timing matters, why the real benefit may start before the race, and how polyphenol-rich tart cherry can support recovery, reduce muscle soreness, and help athletes stay ready across demanding training blocks and competitions. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos breaks down the science of pre-exercise hyperhydration. Learn why simply drinking more water before a race is not enough, how sodium can help increase fluid retention, and when hyperhydration may actually support endurance performance. A practical look at one of the most misunderstood tools in race-day hydration. If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com

In this episode of Unlocking Performance, our sports nutrition experts Robert, Julien and Paul explore why hydration should be the foundation of every endurance fueling strategy. They discuss dehydration thresholds, individual sweat rates, sodium requirements, fluid absorption and the close connection between hydration, carbohydrate intake and gastrointestinal problems. From functional dehydration and cramping myths to practical drinking strategies for heat, racing and ultra-endurance events, this episode explains why there is no universal hydration formula and how athletes can build a strategy that works for their body, their sport and the conditions they face. Since Till is on his well deserved vacation travelling the Andes, Lennart the CMO of MNSTRY is the host of this episode. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at dietary fiber and why it plays a much bigger role in endurance nutrition than many athletes realize. The episode explores the difference between soluble and insoluble fiber, how fiber supports gut health, blood glucose regulation, recovery, and metabolic function, and why these benefits matter for long term performance. At the same time, Robert explains why the same foods that support health during everyday training can become problematic when eaten too close to key sessions or competition. The episode also covers practical timing strategies, race week adjustments, individual tolerance, and why there is no one size fits all approach when it comes to fiber intake. A practical and evidence based episode for athletes who want to better understand gut health, fueling, and how to balance long term health with race day performance. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website. If you have questions about this episode or want to share your thoughts with us, we’re always happy to hear from you by email or Instagram. WEBSITE | INSTAGRAM | BLOG