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// TOPICS COVERED

(00:00:00) Welcome

(00:01:02) Why Calories In vs Calories Out Is Too Simple for Athletes

(00:01:56) Listener Question: High Training Load but Low Energy & Fatigue

(00:04:47) What Is Energy Availability & Why It Matters (RED-S Explained)

(00:05:51) How to Calculate Your Energy Availability Step-by-Step

(00:09:37) Why Athletes Underfuel Without Realizing It

(00:10:16) “Fuel the Work”: Why Your Calorie Needs Are Higher Than You Think

(00:11:04) Rethinking Fat vs Carbs for Performance

(00:12:16) Glycogen Replenishment Timing & Recovery Insights

(00:14:18) Will Eating More Make You Gain Weight?

(00:17:23) Finding Your Optimal Energy Availability Range

(00:19:40) Periodizing Nutrition Across Training & Race Season

(00:20:33) Fueling for Hard vs Easy Days (Daily Nutrition Strategy)

(00:22:26) Carb Timing: How to Fuel Before Key Workouts

(00:24:21) When to Focus on Weight Loss vs Performance

(00:26:44) How to Safely Improve Body Composition Without Hurting Performance

(00:28:11) Practical Ways to Increase Calories Without Feeling Overfull

(00:31:34) Foods That Make High-Carb Fueling Easier (and What to Avoid)

(00:33:10) Are Sugary Foods OK for Athletes?

(00:36:00) Inside Elite Performance: What Top Pros Do Differently

(00:41:29) Managing Athlete Slumps, Injury, and Comebacks

In this episode, Coach Jonathan and the team sit down with performance director Mike Postumus to break down one of the most misunderstood topics in endurance sports nutrition: energy availability and why “calories in vs. calories out” isn’t the full picture. They walk through how to properly calculate energy availability relative to fat-free mass, why chronically low intake can lead to RED-S and suppressed performance, and how many athletes unknowingly underfuel despite structured training. The conversation dives into practical strategies like periodizing nutrition across hard and easy days, prioritizing high-carbohydrate fueling for key sessions, and adjusting fat and fiber intake to support glycogen replenishment and recovery. They also address common fears around weight gain, explaining how proper fueling improves performance, recovery, and long-term body composition when applied correctly. The episode wraps with insights into elite athlete performance, highlighting how trust, consistency, and individualized fueling strategies contribute to success at the highest level.

// RESOURCES MENTIONED

- Free Cycling Nutrition Calculator: https://trainerroad.cc/cyclingnutritioncalculator

- Mike Posthumus’ Instagram: https://www.instagram.com/mike_posthumus

- Mike's company: https://www.sciencetosport.com

- Specialized Factory Racing’s Instagram: https://www.instagram.com/specialized_factoryxc

- Specialized Off-Road’s Instagram: https://www.instagram.com/specialized_offroadracing

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