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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 strategies, hydration and electrolytes, amino acids, micronutrients, recovery, adaptation, and all the factors that influence athletic performance and long term health.
UNLOCKING PERFORMANCE is designed for triathletes, cyclists, runners, and anyone looking to elevate their performance through evidence-based nutrition. Modern sports science translated into everyday application.
This podcast helps you understand your body, train smarter, and unlock your full potential.
Find out more or get in touch with us on social media or via mail.
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Episodes
22 hours ago
22 hours ago
7 min
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.
4 days ago
4 days ago
7 min
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.
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.
Oct 1, 2026
Oct 1, 2026
9 min
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.
Sep 28, 2026
Sep 28, 2026
7 min
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.
Sep 24, 2026
Sep 24, 2026
10 min
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.
Sep 3, 2026
Sep 3, 2026
1 hr 5 min
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.
Aug 27, 2026
Aug 27, 2026
6 min
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.
Aug 24, 2026
Aug 24, 2026
9 min
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.
Aug 20, 2026
Aug 20, 2026
9 min
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.
Aug 14, 2026
Aug 14, 2026
9 min
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.