7 Ways Sports Nutrition Has Changed Since I Started Podcasting
- 2 days ago
- 6 min read
Seven years ago, I hit publish on the very first episode of The Eat for Endurance Podcast. Back then, elite athletes weren't talking as openly about how they fueled for training and racing, and the sports nutrition product market was only a fraction of its current size.
In episode 143, I reflect on 7 ways the sports nutrition world has shifted since I started this show back in 2019. Here's a quick rundown of what I cover, and my take on each one.
1. High-Carb Fueling Broke the 90-Gram Ceiling
For years, 90 grams of carbs per hour (using multiple transportable carb sources like glucose + fructose) was treated as close to a hard ceiling for endurance fueling. Now, many athletes are pushing 100-120 grams per hour, and some pros are going even higher. This shift has been established in cycling for a while, but it's newer territory in the running world.
When the gut is properly trained, some athletes can push beyond 90g/hr and see performance benefits without GI distress. If you're able to do this, awesome. I'm all for more carbs.
That said, most recreational athletes I work with are still working on consistently hitting at least 60g/hr without issues, so chasing a higher number isn't the right starting point for everyone. Also, don't forget that increasing your carb intake to appropriate levels outside of exercise is crucial for performance and recovery too.
If you're looking for more information on how to approach carbs as an athlete, check out these blog articles and podcast episodes:
2. Hydration Got Smarter But Over-Marketed
Individualized sweat sodium testing has become far more accessible in recent years, moving from a lab/elite-athlete tool to something recreational athletes can do at home. It can be genuinely helpful for some athletes, but the results are more of a ballpark than an exact prescription, and not everyone knows what to do with the results.
At the same time, electrolyte products have exploded in availability and marketing. We're now seeing electrolyte powders and drinks in airports, gas stations, and grocery stores, and a lot of people are using them unnecessarily.
Electrolytes have an important place when it comes to sports, AND you don't need to add them to every single glass of water you drink. Remember, hydration needs (both fluids and salts) vary greatly from one person to the next, and depend on the environment you're in as well as exercise type, duration, and intensity.
Learn more about how to do a sweat rate test and actually use the results in this blog post. I also have a guide on Hydration for Endurance Athletes that discusses electrolytes, fluid needs, and so much more!
3. REDS Awareness Is Growing
Relative Energy Deficiency in Sport (REDS) isn't a new concept, but 2023 brought an important update to the IOC consensus statement, with expanded focus on male athletes and better screening tools.
REDS has moved from a niche clinical topic to something many coaches, healthcare providers, and everyday athletes now recognize by name. That matters, because more athletes are being taken seriously instead of having their symptoms dismissed or being told it's just part of being a disciplined athlete.
In episode 99 of the podcast, I sat down with Rebecca McConville to talk about Understanding Relative Energy Deficiency in Sport (REDS). This is a great conversation if you'd like to learn more!
4. Creatine Went Mainstream, Especially for Women
Creatine used to be seen mainly as a bodybuilder or strength-sport supplement. That's changed dramatically, especially among women, driven by newer research on muscle health, cognition, and healthy aging, not just gym performance.
Creatine monohydrate is a well-studied, safe supplement (assuming a high-quality, third-party tested brand). I don't see much downside to trying it, though it's not a substitute for eating enough and strength training.
You will always get the biggest performance and health gains by building a building a strong nutrition foundation and focusing on other lifestyle basics like sleep, stress, and exercise. Supplements like creatine are the cherry on top!
5. Protein's Having a Moment (For Better and Worse)
The importance of protein is nothing new, but the emphasis on this macronutrient has gone into overdrive in recent years. Protein powders, bars, and fortified snacks are literally everywhere you turn, with some truly ridiculous, disgusting, and pointless products appearing on shelves (protein Doritos anyone?!).
Awareness of increased protein needs has genuinely improved (yay), but many people are getting so carried away with meeting protein goals that they're falling short when it comes to other nutrients that matter (namely, carbs). Also, many people rely too heavily on protein powders when they can easily meet their needs through protein-rich foods. Supplements have their place, especially after a long or hard workout, but real-food protein sources provide so many other beneficial nutrients and cannot be replaced.
I recently did a podcast episode with Holley Samuel answering the question, How Much Protein Should Athletes Eat? It answers everything you need to know about protein as an active person.
6. GLP-1 Medications Entered the Conversation
No one was talking about GLP-1 medications when I started this podcast. In fact, many of the popular drugs weren't even available yet. Now you can hardly have a nutrition conversation without the topic of GLP-1s coming up!
The question of whether these drugs are appropriate for athletes motivated me to do a 3-part mini series with three different dietitians who work in the GLP-1 space. If you want the deep dive, that series is the place to go.
7. Talking About Fueling Went From Niche to Normal
When I started this podcast, it wasn't common for elite athletes to talk so openly and in detail about their fueling. That's what inspired me to create this show, and specifically to interview athletes to learn about what I called their "nutrition story."
Now, athletes are talking about fueling in interviews, on social media, as part of brand deals, etc. Not surprisingly, the product market has expanded dramatically as a result. There used to only be a handful of options in any given category, and now there are more than anyone can keep track of (myself included).
It's genuinely exciting that more people are paying attention to their nutrition, and that there's something for everyone when it comes to products. The flip side is that there's a lot more noise, which leads to more confusion and overwhelm. It's now harder to know what's evidence-based versus what's just a marketing trend or the result of an affiliate relationship.
Try to remember that social media and podcasts are entertainment, pay attention to the credentials of who is sharing information, and if something is too extreme or sounds too good to be true, start asking questions. Nutrition is rarely black and white, and the things that truly move the needle are rarely quick fixes.
A Special Offer to Celebrate 7 Years
To celebrate the podcast's 7-year anniversary, I'm offering something I've never offered before: one-off 1:1 Fueling Sessions (60 minutes each). If you've been looking for personalized nutrition guidance but aren't ready to commit to a full coaching program, this is a chance to get your questions answered and leave with practical, individualized recommendations.
Only 7 sessions are available, first come, first served, and they're open to new and existing clients.
I'm also offering 37% off one month of my membership, Fuel for Life Crew, with code EFE37, to 7 people. It's a great opportunity to give it a try. Must purchase by August 31st.
Thank you for listening, sharing, and supporting Eat for Endurance over the past seven years. Here's to the next chapter!
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Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.
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