The Fundamentals of Nutrition, Hydration & Performance Fueling
Mittwoch, 5. August 2026 · 1 h 09
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Shownotes
In this episode, I answer your questions on performpodcast.com/topics/nutrition, hydration, and performpodcast.com/topics/recovery in our second audience Q&A. I start with what I call the 90%: the principles nearly every effective nutrition plan shares, from food quality and caloric balance to fiber targets, vegetable volume, color variety, and liquid calories. I then cover the four elements of fueling around training, glucose, amino acid availability, hydration, and GI distress, including the Galpin Equation (performpodcast.com/tools/hydration-calculator) for fluid intake during exercise. I walk through the three-step process I use to coach nutrition, which begins by adding nutrients rather than restricting them, and I explain when body recomposition is possible, what the protein data actually support, and why strength training (performpodcast.com/topics/strength-training) is a bigger signal for muscle growth than protein. I close with what separates high performers from everyone else: energy management. This episode is for anyone who wants the fundamentals before the fine-tuning.
Show notes: performpodcast.com/episodes/fundamentals-of-nu…
Sponsors
Momentous: livemomentous.com/galpin
LMNT: drinklmnt.com/perform
David: davidprotein.com/perform
Chapters
() Core Tenets of Nutrition
() Audience Q&A, 5 Question Categories
() The 90%; Food Quality & Whole Foods
() Caloric Balance, Under- vs Over-Fueling
() Protein Priority; Carbohydrate & Fat Balance
() Fiber, Soluble vs Insoluble; Daily Target
() Tool: Half Your Plate Vegetables; Color Variety
() Raw vs Cooked, Antioxidants vs Minerals
() Liquid Calories, Hidden & Intentional Use
() Sustainability, Meal Frequency & Timing
() Food Safety, Allergies & Environmental Pollutants
() Refueling & Hydration, 4 Elements; Carbs During Training
() Muscle as a Carbon Sink; Glucose Storage
() Amino Acids; Does Protein Timing Matter?
() Hydration, Tool: Half Body Weight in Ounces
() Tool: Galpin Equation; Electrolytes
() Tool: Post-Workout Rehydration, 125% Rule
() GI Distress, Carbs Per Hour; Training Your Gut
() Coaching Nutrition, Tool: Add Before Subtracting
() Reframing "Bad" Foods; Crowding Out
() Tool: 3 Steps, Deficiencies, Amounts, Fine-Tuning
() Body Recomposition, Muscle Gain in a Deficit
() Body Fat Thresholds; 5-10% Surplus or Deficit
() 3,500 Calories Per Pound of Fat, Small Deficits
() Energetics of Muscle vs Fat, High Investment
() Protein for Muscle Gain, 1.6 vs 2.2 g/kg
() Is vs Ought; Protein in a Caloric Deficit
() Strength Training as the Biggest Signal; 30-Gram Myth
() What Separates High Performers?
() Energy Management, Calories, Recovery & Emotion
() Energy in Sport, Veterans & Strategy
() Tool: Run Your Own Energy Inventory
() Recap & Closing
Disclaimer & Disclosures (performpodcast.com/disclaimer)
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