UNLOCKING PERFORMANCE

MNSTRY

Carbohydrates

Glycogen

Fructose

Fueling Strategy

Carbohydrate Ratios

Endurance Fueling

Carbohydrate Timing

Gut Training

Glucose

Fasted Training

Gut Adaptation

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

24 ratings

Publishes	Twice weekly	Episodes	23	Founded	4 years ago
Number of Listeners		Categories	Health & FitnessNutrition

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Latest Episodes

Why your gut might be holding you back – Gut training explained simply

In this short episode of UNLOCKING PERFORMANCE, we explore why gut training is a key part of modern sports nutrition. Learn how your body can adapt to higher carbohydrate intake, why this matters for performance, and how to make fueling more effectiv... more

26 Mar 2026 • 3 min

Think beyond sugar: Carbohydrate Ratios explained simply

Glucose and fructose are key carbohydrate sources during exercise. Used in the right ratio, they can help your body absorb and utilise energy more effectively. But when the balance is off, whether too much or too little of either one, your body may n... more

23 Mar 2026 • 4 min

Carbohydrates explained in under 5 minutes

In our long form episodes of UNLOCKING PERFORMANCE, we dive deep into complex topics, break down the details, and explore the science behind performance nutrition. In our short form episodes, Robert Gorogos gives you a simple, compact, and easy to un... more

19 Mar 2026 • 4 min

Understanding Carbohydrates

In the first episode of UNLOCKING PERFORMANCE, host Till Schenk is joined by our three leading experts in endurance nutrition and physiology: Dr. Julien Louis, Paul Booth, and Robert Gorgos.

Together, they break down one of the biggest topics in end... more

12 Mar 2026 • 1 hr 23 min

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Recent Guests

Julien Louis

Nutrition researcher and practitioner with World Tour cycling experience

Liverpool John Moores University, UK

Episode: Understanding Carbohydrates

Paul Booth

Physiologist and nutritionist; endurance specialist

Leeds Beckett University; Solomon International team; UTMB winners

Episode: Understanding Carbohydrates

Robert Gorgos

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

MNSTRY; former World Tour cycling teams

Episode: Understanding Carbohydrates

Reviews

4.5 out of 5 stars from 24 ratings

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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Chart Rankings

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

Apple Podcasts	#4	Germany/Health & Fitness/Nutrition
Apple Podcasts	#51	Germany/Health & Fitness
Apple Podcasts	#2	Denmark/Health & Fitness/Nutrition
Apple Podcasts	#9	Austria/Health & Fitness/Nutrition
Apple Podcasts	#14	Switzerland/Health & Fitness/Nutrition
Apple Podcasts	#64	Denmark/Health & Fitness

Talking Points

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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.

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.

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.

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.

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.

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Which podcasts are similar to UNLOCKING PERFORMANCE?

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1. SCYENCE Podcast
2. Besenwagen - der Radsport Podcast
3. CyclingMagazine | Der Radsport-Podcast
4. Pushing Limits Podcast
5. Radio RTW

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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.

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Recent guests on UNLOCKING PERFORMANCE include:

1. Julien Louis
2. Paul Booth
3. Robert Gorgos

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