SPORTS NUTRITION | RED-S Ep. 2: Optimizing Nutrition, Hydration, and Electrolyte Management

The pressure to achieve ideal weight in cycling and triathlon, hit competitive power-to-weight ratios, and meet physical expectations drives a surprising number of male and female elite athletes into a state of low energy availability. In this series, we explore RED-S, what it entails, and why diagnosing it is so complex. If you missed the first episode, we strongly recommend starting there as these two episodes serve as a comprehensive guide for athletes at all levels looking to enhance their performance through proper nutrition and hydration, with a focus on both physical and mental well-being.CHAPTERS00:00 Intro02:57 Best Practices for Treating RED-S05:46 The Importance of Mental Health in Sports Nutrition09:07 Educating Young Athletes on Nutrition and Health11:56 The Counterintuitive Benefits of Increased Energy Intake14:47 Shifting Mindsets Around Nutrition and Eating Behaviors18:01 Tailoring Nutrition to Training Demands20:52 Fluid and Electrolyte Management for Athletes23:47 The Role of Sodium in Hydration and Performance26:57 Nutrient Density and Whole Foods in Athletic Diets29:50 Practical Nutrition Strategies for Endurance Athletes33:03 The Importance of Training the Gut for Endurance Events35:48 Emerging Research and Trends in Sports Nutrition56:00 EndingIMPORTANT LINKSRED-S Study: Escape CollectiveResearchgate StudyFull Paper, click here. RED-S Symptoms Overview – GUEST –Dani Hofstetter has been fueling champions for over 20 years. He holds the IOC Diploma in Sports Nutrition, awarded by the International Olympic Committee as part of the IOC Medical and Scientific Commission program. Throughout his career, he has worked with a wide range of athletes, from World Tour cyclists to mountaineers and amateur cyclists.CONNECT⁠⁠Dani Hofstetter bio⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠Instagram⁠⁠⁠⁠Strava⁠⁠ – HOST –Søren Jensen, Global Marketing Manager at Castelli, has worked for this iconic brand since 2006. He usually rides backroads and dirt trails, testing new gear in the Italian Dolomites. If you can't find him there, check the Castelli Headquarters in Fonzaso.CONNECT ⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠ Hosted on Acast. See acast.com/privacy for more information.

As athletes, we constantly push to hit our peak, whether it’s achieving the ideal weight, nailing competitive power-to-weight ratios, or meeting physical expectations. But this pressure can sometimes lead to low energy availability and, in turn, the critical condition known as Relative Energy Deficiency in Sport (RED-S). Whether you're training for a race or managing your daily workouts, RED-S can seriously impact your health and performance. In our latest two podcast episodes, we dive deep into what RED-S is, why diagnosing it is so complex, and how it’s impacting athletes of all levels. Let’s dive in!CHAPTERS00:00 Intro and Overview02:48 Understanding RED-S05:46 Differences Between RED-S and the Female Athlete Triad08:59 Hormonal Imbalances and Their Consequences11:51 The Role of Metabolism in Athletic Performance15:09 Bone Health and Energy Availability in Athletes18:01 Measuring Energy Expenditure and Intake20:56 Signs and Symptoms of RED-S24:10 Nutrition Strategies for Athletes27:02 Long-term Consequences of RED-S30:12 Case Study: Georgie Howe and Energy Deficit Performance32:57 Challenges in Diagnosing RED-S35:48 The Importance of Tailored Nutrition Plans39:05 Micronutrient Density and Athletic Performance41:49 Bone Density Scans and Monitoring Health45:06 Treatment Approaches for RED-S46:00 Ending IMPORTANT LINKSRED-S Study: Escape CollectiveResearchgate StudyFull Paper, click here. RED-S Symptoms Overview – GUEST –Dani Hofstetter has been fueling champions for over 20 years. He holds the IOC Diploma in Sports Nutrition, awarded by the International Olympic Committee as part of the IOC Medical and Scientific Commission program. Throughout his career, he has worked with a wide range of athletes, from World Tour cyclists to mountaineers and amateur cyclists.Dani is also an ultra-cyclist and coach based near Zurich, Switzerland, focused on simplifying nutrition and helping athletes avoid fad diets. You can find Dani’s contact details below.CONNECT⁠⁠Dani Hofstetter bio⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠Instagram⁠⁠⁠⁠Strava⁠⁠ – HOST –Søren Jensen, Global Marketing Manager at Castelli, has worked for this iconic brand since 2006. He usually rides backroads and dirt trails, testing new gear in the Italian Dolomites. If you can't find him there, check the Castelli Headquarters in Fonzaso.CONNECT ⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠ Hosted on Acast. See acast.com/privacy for more information.

Today's guest is truly inspiring—a superstar admired by millions of fans. We’re joined by NBA Hall of Famer and Olympian Reggie Miller. While Reggie is widely known for his legendary basketball career, today we’ll discuss his love for mountain biking and gravel riding, the cycling community, his missioan to boost diversity in the sport, and his passion for getting more kids and people of color involved. We’ll also explore his efforts to make cycling more accessible for everyone.Joining Reggie is Matt Lieto, a world-famous athlete who has competed in several Ironman World Championships and races like the Unbound 200, and now shares his insights as a coach, podcaster, and commentator.The interview was recorded during the world-class gravel event, SBT GRVL, in and around beautiful Steamboat Springs, in CO. We're sure you'll enjoy this one, so sit back, relax and kick your feet up!CHAPTERS00:00 Introduction and Opportunity13:28 Mission to Boost Diversity in Cycling22:10 Reggie Miller's Personal Journey in Cycling27:32 Favorite Bikes and Riding Locations34:40 The Importance of Community and Support– GUEST –Reggie Miller, one of the greatest shooters in NBA history, spent his entire 18-year career with the Indiana Pacers, where he became the franchise’s all-time leading scorer. Known for his incredible three-point shooting and clutch performances, Reggie was a five-time NBA All-Star and left a lasting legacy, especially with his unforgettable rivalry against the New York Knicks at Madison Square Garden. He’s the guy who could silence an entire arena with a single shot. And if you’re a Knicks fan, you probably still have some feelings about him! After hanging up his jersey in 2005, Reggie moved on to become a successful sports commentator, continuing to leave his mark on the game he loves. CONNECThttps://www.instagram.com/reggiemillertnt/Dropping Dimes Foundation: https://droppingdimes.org – CO-HOST –Matt Lieto is a professional triathlete, coach, and commentator, known for his expertise in Ironman competitions. Despite starting his athletic journey later, he became a respected figure in the sport. Today, Matt is a well-regarded coach and mentor to athletes of all levels, and he’s a familiar voice in the endurance sports world as a commentator for major triathlon events, including Ironman. His approachable style and in-depth analysis have made him a favorite among fans and athletes alike.CONNECT ⁠https://www.instagram.com/mattlieto/ SEND US YOUR QUESTIONS If you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to⁠ ⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠ Hosted on Acast. See acast.com/privacy for more information.

Join us for a thrilling episode of the Castelli Podcast with João Paulo de Oliveira, a Brazilian racing ace in Japan's Super GT scene. Discover how João uses cycling to stay fit and explore the parallels between these two high-demand sports.Learn how cycling not only keeps João in peak condition but also allows him to explore Japan’s stunning landscapes, from the bustling streets of Tokyo to serene countryside routes and the iconic climb up Mount Fuji.Whether you’re into road cycling, curious about the high-tech world of Super GT, or someone who appreciates the finer things in life—like scenic bike routes, Tokyo’s cycling culture and delicious Japanese food— this episode has something for everyone. Tune in for an inspiring and dynamic conversation!CHAPTERS00:40 Introduction and Preview04:46 João's Passion for Cycling07:12 Getting Out of Tokyo, Exploring Japan by Bike 10:22 Favorite Climbs Outside of Tokyo15:30 Car Racing vs Cycling 16:40 João's Racing Journey and Move to Japan28:12 Super GT and its Unique Features41:18 The Importance of the Driver-Engineer Relationship   43:21 The Mental Toughness Required in Elite Sports46:42 Dedication and Commitment49:16 Cycling is a Lifestyle and Life Lessons 50:37 Training and Rest for Peak Performance55:58 Training G-Force 01:01:12 Nutrition, Physio01:06:35 The Joy of Living and Cycling in Japan01:10:03 The Connection Between Car Handling and Bike Handling01:15:48 Specialized Ambassador  01:16:51 Story Behind A Unique Piece of Race Car Art01:18:11 Ending– GUEST –João Paulo Lima de Oliveira is a Brazilian race car driver competing in the Japanese Super GT series. He won the Super GT GT300 class championship in 2020 and 2022, and the Formula Nippon championship in 2010. JP, as he is known, is one of the most successful drivers in Japan over the last decade, with victories in every category he’s competed in. After dominating German F3 in 2003, he moved to Japan in 2004, winning the Japanese F3 title the following year. He then spent 13 years as a factory driver for Nissan in Super GT and Super Formula, renowned for his speed and car development skills.CONNECT⁠Instagram⁠STRAVAA Beginners Guide To Super GTMotorsports.com– HOST –Søren Jensen, Global Marketing Manager at Castelli, has worked for this iconic brand since 2006. He usually rides backroads and dirt trails, testing new gear in the Italian Dolomites. If you can't find him there, check the Castelli Headquarters in Fonzaso.CONNECT ⁠⁠⁠LinkedIn⁠⁠⁠SEND US YOUR QUESTIONS If you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to⁠ ⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠ Hosted on Acast. See acast.com/privacy for more information.

In this episode, we sit down with Belgian female pro-cyclist Justine Ghekiere. She shares her remarkable journey, from discovering eRacing during the COVID pandemic to making her mark in the women's professional peloton. Justine's story is a testament to the rapid pace of her rise in the cycling world, her obsession with indoor training, and the mental grit that fuels her passion for the sport.Join us as we delve into Justine's love for climbing, her favorite rides when she's come in Flanders and to Calpe in Spain, and the training routines that have shaped her career. She also reveals her challenges in positioning within the peloton and sprinting, her thrilling experience racing in Italy, and her favorite foods. Justine's story is a powerful reminder of the dedication and perseverance it takes to succeed at the highest levels of the sport.Whether you're a cycling enthusiast or inspired by tales of hard work and achievement, this episode offers a compelling look at what it takes to climb to the top—literally and figuratively.CHAPTERS00:00 Introduction03:08 Justine Ghekiere's Inspiring Journey04:29 From Lockdown to Professional Cyclist08:39 Riding around Calpe, Spain11:12 Not fan of cobbles, and favorite rides  13:14 Fueling the Ride: Justine Ghekiere's Favorite Belgian Dish15:05 Chasing Dreams, first race and training routine18:49 Justine's experience at the Giro d'Italia Women 202319:22 Ending – GUEST –Justine Ghekiere, a Belgian cyclist with AG Insurance - Soudal, transitioned to professional cycling after discovering Zwift during the lockdown. A former physical education teacher and coach, she quickly rose through the ranks, winning her first virtual race. Justine’s love for sushi, pizza, and radio hits fuels her journey in the peloton.CONNECTInstagram ⁠AG Insurance Soudal⁠– HOST –Søren Jensen, Global Marketing Manager at Castelli, has worked for this iconic brand since 2006. He usually rides backroads and dirt trails, testing new gear in the Italian Dolomites. If you can't find him there, check the Castelli Headquarters in Fonzaso.CONNECT ⁠⁠⁠LinkedIn⁠⁠⁠SEND US YOUR QUESTIONS If you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to⁠ ⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠ Hosted on Acast. See acast.com/privacy for more information.

The Castelli Podcast recap is a monthly episode highlighting some of the best bits from one of our past podcast episodes. You can find the full 57-minute episode from November 29, 2023, or at this link: https://podcasts.apple.com/us/podcast/sports-nutrition-ep2-what-is-the-optimal-diet-for/id1669906821?i=1000636862451Expert sports performance nutritionist Dani Hofstetter shares invaluable insights on the importance of balanced nutrition, strategies for fueling everyday performance, comparisons between animal-based and plant-based protein sources, optimal protein and carbohydrate intake for peak performance, and a comprehensive breakdown of essential nutritional elements.Don't miss out on this invaluable guide to unlocking your athletic potential through informed nutrition choices.TOPICS DISCUSSED00:00 Introduction 01:20 Food as Fuel and Recovery for Performance Optimization02:17 Matching Carbohydrate Intake to Activity Levels03:16Avoiding Underfueling and the Negative Consequences05:15The Risks of Low Carbohydrate Diets06:12 Fueling Strategies for Long Training Days07:09 Daily Carbohydrate Recommendations for Athletes09:05 Balancing Leanness and Performance10:30 Nutrition Education for Young Athletes11:23 Assessing Fueling Effectiveness12:20 The Importance of Meal Planning13:42 Avoiding Overanalysis of Food Tracking14:38 Recovering from Bonking17:30 Choosing the Right Drinks for Recovery18:27 Time to Refuel After Depleting Glycogen Stores19:25 Starting Fueling from the First Hour of a Ride20:25 Breakfast, Lunch, and Dinner Recommendations23:43 Debunking Nutrition Myths26:35 Ending– GUEST –Dani Hofstetter has been fueling champions for over 20 years. He holds the IOC Diploma in Sports Nutrition, awarded by the International Olympic Committee as part of the IOC Medical and Scientific Commission program. He has collaborated with various athletes throughout his career, from World Tour cyclists to mountaineers and everyday amateur cyclists.CONNECT⁠Dani Hofstetter bio⁠:https://danihofstetter.ch/en/⁠LinkedIn⁠: https://ch.linkedin.com/in/danihofstetter– HOST –Søren Jensen, Global Marketing Manager at Castelli, has worked for this iconic brand since 2006. He usually rides backroads and dirt trails, testing new gear in the Italian Dolomites. If you can't find him there, check the Castelli Headquarters in Fonzaso.CONNECT ⁠LinkedIn⁠: https://www.linkedin.com/in/sjensen77/SEND US YOUR QUESTIONS If you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to⁠ ⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠ Hosted on Acast. See acast.com/privacy for more information.

It's the final Tour de France episode, we're taking a deep dive into the most crucial job in cycling—the soigneur. Are they a butler? A friend? A rider's mum?We chatted with Kevin Verstaen, an experienced soigneur working for Soudal Quick-Step, who described the role as looking after the welfare of team members and being a "cyclist laborer."Soigneur stories often include humorous and challenging moments, and they usually see the riders more than their own family. Ultimately, a good soigneur is worth their weight in gold.Despite the long hours and demanding tasks, the role is fulfilling for those who love the sport, with good soigneurs being invaluable to the team.Hope you’ll enjoy this episode! Chapters00:00 Introduction 01:50 Kevin Verstaen's Journey into Cycling07:37 A Typical Day at the Tour13:01 Logistics at the Finish Line18:07 The Feed Zone and Bottles21:56 Setting Up the Hotel24:54 Remco Evenepoel25:14 The Riders Suitcase, Asgreen, Mørkøv 27:01 Massage and Building Trust35:21 Gianni Moscon, Apple Farming 36:17 Ending  Hosted on Acast. See acast.com/privacy for more information.

Nutrition is a hot topic in the modern peloton, and for good reason. A grand tour like the Tour de France is an immense challenge for the body. Fail to fuel or eat properly, and you'll pay the price.In this episode, we uncover the latest strategies that pros use to sustain themselves through three weeks of grueling racing. Joining us is Maaike Polspoel, the performance nutritionist for the top-ranked Soudal Quick-Step team.Tune in to this episode for insights and tips that you can apply to your own training regimen.Chapters00:00 Introduction02:50 Meal Times06:31 Pre-Race Nutrition and Timing09:36 Fueling During the Race19:36 Feed Zone Nutrition and Rice Cakes23:12 Making Rice Cakes at Home25:02 Sourcing Local and High-Quality Products27:38 Nutrition in the Last Week of the Tour29:40 Cheat Meals and Celebrations32:18 Hydration and Electrolytes37:43 Supplements: Bicarbonate and Ketones39:17 Nutrition Advice for Everyday Cyclists41:31 Biggest Nutrition Myth: Whole Foods vs. Processed Foods42:00 EndingHope you’ll enjoy the conversation with Maaike! – LINKS –Kevin Verstaen⁠⁠Soudal Quick-Step⁠⁠Host:⁠⁠ ⁠Soren Jensen⁠⁠⁠SEND US YOUR QUESTIONSIf you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠________Follow Castelli on social:⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram Triathlon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠We're also on⁠⁠⁠⁠⁠⁠⁠⁠ ⁠STRAVA⁠⁠⁠ Hosted on Acast. See acast.com/privacy for more information.

In this episode, live from the Tour de France, we're joined by Koen Pelgrim, Performance Coach at Soudal Quick-Step and personal trainer to Remco Evenepoel.Remco has had an outstanding first week at the Grande Boucle, securing a stage win and the white jersey with an impressive and consistent performance. As we prepare for the race's second half, discover how Remco and his Soudal Quick-Step teammates have been gearing up for the season's biggest event.We'll explore mastering cycling performance and training using today's technology, including power meters, heart rate monitors, and lactate testing while emphasizing the importance of personal feeling over numbers. Highlighting the significance of sleep and body awareness for recovery, Koen offers valuable advice for cyclists on balancing training with work, family, and more.Koen coordinates the team's training, testing, and performance analysis. With a rich background in exercise physiology and sports nutrition, Koen’s work is pivotal in pushing the boundaries of cycling performance.Join us for an insightful discussion on the cutting edge of cycling performance!Chapters00:00 Introduction01:29 Koen's Background and Early Years09:19 How Training Has Changed Over the Last Two Decades18:18 Blood Lactate Testing24:04 Challenges and Benefits of Altitude Training27:01 Preparing for the Tour de France: Recon Rides and Training31:01 Remco's Performance in the Dauphiné and Goals for the Tour46:03 The Importance of Sleep for Recovery and Keeping Things Simple50:38 Massage vs. Stretching and Foam Rolling52:57 How the Team Staff Maintain Mental Fitness During a Grand Tour54:05 EndingHope you’ll enjoy this one! – LINKS –Koen Pelgrim⁠Soudal Quick-Step⁠Host: ⁠Soren Jensen⁠SEND US YOUR QUESTIONSIf you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to⁠ ⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠________Follow Castelli on social:⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram Triathlon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠We're also on⁠⁠⁠⁠⁠⁠ ⁠STRAVA⁠⁠⁠ Hosted on Acast. See acast.com/privacy for more information.

In this 'petite' episode, we’re giving you a speedy introduction to La Grande Boucle and its history, along with some fun and incredible facts. We explore its iconic climbs, the introduction of different leader jerseys, and the thrill of watching the race.We also highlight some of the early champions and pioneers, discuss the evolution of team sponsorship over the years, and much more.Hope you’ll enjoy this one! Chapters:00:00 Introduction00:54 2024 Overview and Firsts03:30 History and Present of La Grand Boucle 06:47 First Iconic Climbs  08:00 Champs’Elysee08:37 The Leader Jerseys and most winners13:28 Roadside fans and spectators14:45 Ending SEND US YOUR QUESTIONSIf you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠Follow Castelli on social:⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram Triathlon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠We're also on⁠⁠⁠⁠⁠⁠⁠⁠ ⁠STRAVA⁠⁠⁠⁠ Hosted on Acast. See acast.com/privacy for more information.