Fuelin Sessions

Fibermaxxing is taking over social media, but is eating more fiber always better? In this episode of Fuelin Sessions, Scott Tindal and Dr. Alan McCubbin break down the science behind dietary fiber, its benefits for gut health, and whether athletes should be trying to maximize their daily intake.
From soluble and insoluble fiber to gut bacteria, digestive discomfort, and carbohydrate loading, Scott and Alan explore how different types of fiber affect the body and athletic performance. They also examine whether reducing fiber before competition actually improves gut tolerance, the potential risks of eating too little, and why more fiber isn't necessarily better for every athlete.

STUDIES / ARTICLES MENTIONED
What Is Fibremaxxing? — The Guardian
Fibre: The Forgotten Carbohydrate in Sports Nutrition Recommendations - PubMed Central
Diet, Risk of Disordered Eating and Running-Related Injury in Adult Distance Runners: A Systematic Review and Meta-Analysis of Prospective Cohort Studies
The Effects of Dietary Fiber and High-Dietary-Fiber Diets on Body Weight Regulation and Lipid Metabolism in Athletes: A Narrative Review
Dietary fibre as an essential nutrient
Carbohydrate quality and human health: a series of systematic reviews and meta-analyses — The Lancet
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Megan joins Scott Tindal on Fuelin Sessions to discuss whether female athletes really need to eat more during different phases of their menstrual cycle. With research suggesting women consume an average of 168 additional calories per day during the luteal phase, does this reflect a genuine increase in energy needs, or are hormonal changes influencing hunger and cravings?
They break down the latest research on menstrual cycles, appetite, and metabolism, and discuss practical ways female athletes can manage cravings while maintaining their nutrition and performance goals.

STUDIES / ARTICLES MENTIONED
The Effect of the Menstrual Cycle on Energy Intake: A Systematic Review and Meta-analysis
Evidence for Periodizing Strength and/or Endurance Training According to Menstrual Cycle Phases to Optimize Female Athlete Performance Is Lacking
Increased carbohydrate availability partially attenuates endocrine suppression in response to low-energy availability
Fuelin Article: Cutting Calories, Cutting Carbs: You may want to rethink that strategy

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Dr. Alan McCubbin joins Scott Tindal on Fuelin Sessions to discuss whether athletes really need to go gluten-free. With so many athletes avoiding gluten in hopes of improving performance and reducing gut issues, is there actually any science to support it? And could cutting out gluten unnecessarily do more harm than good? Listen to find out.

STUDIES / ARTICLES MENTIONED
Exploring the Popularity, Experiences, and Beliefs Surrounding Gluten-Free Diets in Nonceliac Athletes
Low Carbohydrate Availability in Energy Balance Alters Bone Turnover and Muscle Proteomic Response With Limited Endocrine Disruption
Body fat, skin tone, and the accuracy of smartwatch caloric expenditure estimates
Lactate Gels

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Can a workout make up for a bad night’s sleep? Scott Tindal sits down with Dr. Michael Ormsbee, who directs Florida State University’s Institute of Sports Sciences and Medicine (yes, the pre-sleep protein guy, and Scott has already asked him back for that one). Michael's lab pushed people’s bedtimes back until they lost 30% of their sleep, three nights running. In the sedentary group, cardiovascular function started to slip. The active group held. It doesn’t save everything. College women who lifted and binge drank kept their strength, but their glucose control still drifted. They also get into why journal reviewers won’t let Michael publish sleep stage data from wearables, and why his cross-country runners’ sleep a full week out still showed up on race day.

STUDIES MENTIONED
Body Composition Changes in Postmenopausal Women After Twelve Weeks of Either Resistance or Aerobic Training (conference abstract, study ongoing)

Resistance Training and Binge Drinking: Impacts on Glucose Regulation in Young Adult Females

Impact of Exercise on Sleep in Postmenopausal Women With Obesity: A Pilot Study

Sleep Duration Correlates With Performance in Ultra-Endurance Triathlon

Pre-Sleep Milk-Derived Proteins Do Not Impair Sleep or Recovery in Elite Female Athletes

Effects of Pre-Sleep Macronutrient Ingestion on Nocturnal and Morning Glycemic Responses in Elite Female Athletes: A Pilot Study

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What does an Olympic champion eat when he’s racing for fun? Scott Tindal sits down with Jan Frodeno, Olympic gold medalist and three-time Ironman World Champion, to dig into how 100,000 lifetime kilometers and a bottle every 5K at 80 grams of carbs an hour added up to a 2:23 Berlin Marathon; why UTMB OCC a month earlier was the opposite story, with Jan running dry three times and drinking from a river; and how Scott is fueling the 80K Bondi to Manly Ultra he’s running for his son Jack.

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