UNLOCKING PERFORMANCE

MNSTRY

Hydration

Gut Training

Carbohydrates

Sodium

Amino Acids

Glycogen

Fructose

Fueling Strategy

Carbohydrate Ratios

Endurance Fueling

Electrolytes

Gut Microbiome

Carbohydrate Timing

Glucose

Endurance Nutrition

Race Day Nutrition

Carbohydrate Transporters

Sweat Rate

Sglt-1 Transporter

Dietary Diversity

UNLOCKING PERFORMANCE by MNSTRY, is a podcast for athletes who want to understand how modern sports nutrition truly works. Hosted by a rotating team of experts, the goal of this show is to break down complex scientific topics into clear, practical insights. Through diverse formats and in-depth conversations, the podcast explores every aspect of performance and sports nutrition: carbohydrate strate... more

25 ratings

Publishes	Twice weekly	Episodes	23	Founded	4 years ago
Number of Listeners		Categories	NutritionHealth & Fitness

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Latest Episodes

Episode 02: FUEL FOR THE WORK REQUIRED

Race day fueling starts long before the race itself. In episode 2 of UNLOCKING PERFORMANCE, Till Schenk talks with Paul Booth, Dr. Julien Louis and Robert Gorgos about what race nutrition really means and why it is about much more than just taking a ... more

17 Apr 2026 • 1 hr 7 min

What endurance athletes should know about protein

Protein is often reduced to muscle building, but its role in endurance performance goes far beyond that. In this episode of UNLOCKING PERFORMANCE, Robert Gorgos explains how much protein endurance athletes actually need, why total daily intake matter... more

13 Apr 2026 • 6 min

The power of amino acids – Learn how amino acids can support your recovery

Amino acids are often linked to strength training, but they also play an important role in endurance sports. In this episode of UNLOCKING PERFORMANCE, Robert Gorgos explains what amino acids actually do, when they matter most, and how they can suppor... more

9 Apr 2026 • 6 min

Thinking Ahead – The Microbiome and the future of performance

In this short episode of UNLOCKING PERFORMANCE, we explore why the microbiome may become one of the most important frontiers in endurance nutrition. From digestion and nutrient absorption to inflammation, immunity and aerobic adaptation, your gut doe... more

6 Apr 2026 • 5 min

Key Facts

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Recent Guests

Dr. Julian Lewis

Expert in elite performance nutrition and carbohydrate metabolism research

Episode: Is more sodium really better – What you need to know

Julien Louis

Nutrition researcher and practitioner with World Tour cycling experience

Liverpool John Moores University, UK

Episode: EPISODE 01: UNDERSTANDING CARBOHYDRATES

Paul Booth

Physiologist and nutritionist; endurance specialist

Leeds Beckett University; Solomon International team; UTMB winners

Episode: EPISODE 01: UNDERSTANDING CARBOHYDRATES

Robert Gorgos

Co-founder of MNSTRY and product developer; former head nutritionist

MNSTRY; former World Tour cycling teams

Episode: EPISODE 01: UNDERSTANDING CARBOHYDRATES

Host

Robert Gorgos

Sports nutritionist and performance coach; co-host with MNSTRY affiliation; experienced in bridging science and practical fueling strategies.

Reviews

4.5 out of 5 stars from 25 ratings

Leider nicht ….
…. in Landessprache der Firma
Apple Podcasts
2
458
Germany10 days ago
Fachlich top - leider etwas dröge
Zweifelsohne einer besten Podcasts rund um das Thema Ernährung für ambitionierte Ausdauersportler. Die Protagonisten wissen, wovon sie reden, haben gute und verständliche Tipps, Beispiele, Hinweise. Aber leider ist das Ganze etwas dröge vorgetragen und vom Konzept her noch nicht ganz stimmig. Wäre ich nicht so ein Nerd (und als Diplom-Oecotrophologe auch einigermaßen vom Fach), würde ich mir den Podcast wohl nicht anhören. Im Moment werden die Folgen wie eine wissenschaftliche Arbeit vorgetragen... more
Apple Podcasts
4
Bernado Tornado
Germany3 years ago
Fachlich top
Für mich vom Wissen her, einer der besten deutschsprachigen Podcasts. Dadurch dass es mehr oder weniger hochgeladene Webinare sind, leidet leider der Sound.
MONS mach Nahrung und demzufolge ist es natürlich immer indirekte Werbung, was aber absolut nicht stört oder aufdringlich ist - im Gegenteil.
Gern noch mehr Inhalte Richtung Training. Splittraining, gern neuste Studien mit einbauen und evtl auch das Thema Gadgets ansprechen. Denke das Thema Nahrungsergänzung ist irgendwann auch mal nix neu... more
Apple Podcasts
4
Nessaja666
Switzerland3 years ago
Exzellent!!!!
Vielen Dank für den äußerst wissenschaftlichen Podcast
Apple Podcasts
5
FlipEsp
Germany4 years ago
Fundierte Informationen
Ein Lichtblick zwischen all der Bro-Science. Hier gibt es kein „ich habe den einen Weg und darum kauft mein Produkt“, sondern Fachwissen, echte Erfahrungen von Athletinnen und Athleten sowie nachvollziehbare Beispiele für Einsteiger wie auch Profis. Absolut hörenswert und eine echte Bereicherung für sportlich und gesundheitlich Interessierte.
Apple Podcasts
5
Andy_Th
Germany4 years ago

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Listeners Say

Key themes from listener reviews, highlighting what works and what could be improved about the show.

Content stands out for separating evidence from hype in nutrition.

Guests bring credible expertise and real-world relevance.

High level of technical insight, practical for serious athletes.

Goes deep into science but could use stronger pacing or hosting polish.

Chart Rankings

How this podcast ranks in the Apple Podcasts, Spotify and YouTube charts.

Apple Podcasts	#231	United Kingdom/Health & Fitness/Nutrition
Apple Podcasts	#33	Italy/Health & Fitness/Nutrition
Apple Podcasts	#35	Germany/Health & Fitness/Nutrition
Apple Podcasts	#147	France/Health & Fitness/Nutrition
Apple Podcasts	#4	Belgium/Health & Fitness/Nutrition
Apple Podcasts	#19	Switzerland/Health & Fitness/Nutrition

Talking Points

Recent interactions between the hosts and their guests.

EPISODE 01: UNDERSTANDING CARBOHYDRATES

Q: Is food quality as important as calories when fueling performance, and how should athletes think about carbohydrate sources?

Quality matters, but the carbohydrate molecule is the same; the surrounding nutrients and gut tolerance influence performance. For competition, lower fiber and easily digestible sources are preferred, while a more varied, nutrient-dense diet supports long-term health and recovery post-race.

EPISODE 01: UNDERSTANDING CARBOHYDRATES

Q: How should athletes balance fat and carbohydrate oxidation, especially around high-intensity training or racing?

The strategy should consider the training goal: for high-intensity work, prioritize carbohydrate availability to maximize power output, but for longer, lower-intensity sessions, fat oxidation becomes more relevant; the key is periodizing intake to support the workout objectives while avoiding GI distress.

EPISODE 01: UNDERSTANDING CARBOHYDRATES

Q: What is the role of gut training and how should athletes approach carbohydrate intake to avoid GI issues?

Gut training reduces GI problems by gradually increasing carbohydrate loads during training, ensuring the transporters for glucose and fructose are adapted, and starting with moderate amounts (e.g., 60 g/hr) and increasing as tolerance improves; timing and meal composition before workouts matter for GI comfort.

EPISODE 01: UNDERSTANDING CARBOHYDRATES

Q: How much carbohydrate can the body realistically absorb per hour, and is there a plateau in glycogen synthesis?

The uptake is individual and generally around 80-120 grams per hour for many athletes, with some evidence suggesting higher intakes can be tolerated; however, there is no firm plateau observed in glycogen synthesis across studies, implying more can sometimes be stored with higher intake depending on training and adaptation.

EPISODE 01: UNDERSTANDING CARBOHYDRATES

Q: What forms of carbohydrates are there and do we need them for training and race day?

Carbohydrates come in fast and slow forms, simple and complex structures; faster carbs provide rapid energy during activity while slower carbs help sustain energy and improve gut absorption when combined with other carb types. Both fast and slow carbs have a place, and the choice depends on the activity duration and intensity.

Audience Metrics

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Frequently Asked Questions About UNLOCKING PERFORMANCE

What is UNLOCKING PERFORMANCE about and what kind of topics does it cover?

A practical, evidence-based show focused on how nutrition and hydration optimize endurance performance. Episodes cover topics like carbohydrate strategies, sodium and hydration, gut adaptation, amino acids, and recovery, with clear takeaways for race-day fueling and everyday training. A notable strength is translating modern sports science into actionable steps for athletes and coaches, often featuring researchers and industry practitioners who bridge academia and product development. The show tends to attract serious endurance athletes (cycling, running, triathlon) and professionals seeking data-driven insights, with occasional sponsor-influenced discussions that still center on robust science and real-world application.

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Which podcasts are similar to UNLOCKING PERFORMANCE?

These podcasts share a similar audience with UNLOCKING PERFORMANCE:

1. SCYENCE Podcast
2. Besenwagen - der Radsport Podcast
3. Radio RTW
4. Faszination Rennrad - der ROADBIKE-Podcast
5. CyclingMagazine | Der Radsport-Podcast

How many episodes of UNLOCKING PERFORMANCE are there?

UNLOCKING PERFORMANCE launched 4 years ago and published 23 episodes to date. You can find more information about this podcast including rankings, audience demographics and engagement in our podcast database.

How do I contact UNLOCKING PERFORMANCE?

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What guests have appeared on UNLOCKING PERFORMANCE?

Recent guests on UNLOCKING PERFORMANCE include:

1. Dr. Julian Lewis
2. Julien Louis
3. Paul Booth
4. Robert Gorgos

To view more recent guests and their details, simply upgrade your Rephonic account. You'll also get access to a typical guest profile to help you decide if the show is worth pitching.

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