UNLOCKING PERFORMANCE

Caffeine is one of the most widely used performance supplements in endurance sports, but its real effect is often misunderstood. In this episode of UNLOCKING PERFORMANCE, Robert explains why caffeine works primarily through the central nervous system, how it changes the perception of fatigue and effort, and why that can make such a difference in training and racing. The episode also looks at dosage, timing, individual tolerance, common side effects, and why more caffeine does not automatically mean more performance. A practical overview for endurance athletes who want to use caffeine more effectively.

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.

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Intense endurance training does not just challenge your muscles, it can also challenge your immune system. In this episode of UNLOCKING PERFORMANCE, Robert explains why prolonged exercise can increase the risk of illness, what the so called open window really means, and where L glutamine may play a role in recovery. The episode looks at glutamine’s relevance for immune function, gut health, and post exercise recovery, while also putting its limits into perspective. A practical deep dive for endurance athletes who want to better understand what happens after hard sessions and races.

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.

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Leucine is often mentioned when it comes to recovery and muscle protein synthesis, but its role goes beyond that. In this episode of UNLOCKING PERFORMANCE, Robert explains how leucine supports muscle repair, recovery, and anabolic processes, why it works best in combination with all essential amino acids, and what endurance athletes should actually know about its relevance in sports nutrition. The episode also looks at leucine’s wider role in metabolic health, including glucose regulation, tissue repair, and overall recovery support.

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.

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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 few gels during exercise.

The episode dives into the difference between endogenous and exogenous fuel sources, why your daily nutrition matters just as much as your race plan, and how athletes can find a strategy that actually matches their own demands. Instead of blindly copying what the pros do, the conversation focuses on understanding your own energy needs, your training load, your pace, and your ability to absorb carbohydrates.

They also talk about realistic carbohydrate targets, when gels, drinks, bars or even real food make sense, why gut training can be a real gamechanger, and how hydration and carbohydrate intake work together in practice. Whether you are preparing for a 10K, a marathon, an Ironman or a long ride, this episode gives you a clearer framework for building a fueling strategy that works for you.

If you want to approach race day with more confidence and less guesswork, this episode is for you.

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.

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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 matters more than obsessing over single meals, and how smart protein choices can support recovery, adaptation, satiety, and overall health.

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.

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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 support recovery, adaptation, and performance in training and racing.

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.

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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 does far more than most athletes realize. As research evolves, one thing becomes clear: a healthy and diverse microbiome may be a key driver of both performance and long term health.

 

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.

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If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX.
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In this episode of UNLOCKING PERFORMANCE, we take a closer look at sodium and its real role in endurance performance. Learn why more sodium is not always better, how it affects hydration and carbohydrate absorption, and why individualized strategies matter far more than following high sodium trends. A clear, science based breakdown for athletes who want to fuel smarter.

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.

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If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX.
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In this episode of UNLOCKING PERFORMANCE, Robert breaks down why hydration and electrolytes are essential for endurance performance. Learn how fluid loss affects heart rate, body temperature and perceived effort, why sodium matters most in sweat, how to measure your sweat rate, and how to build a hydration strategy that actually fits your needs. Because even the best fueling plan falls apart when hydration fails.

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.

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If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX.
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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 effective and more comfortable on race day.

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.

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If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX.
Visit our shop at www.mnstry.com