UNLOCKING PERFORMANCE

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a critical look at dietary supplements and asks a question every athlete should consider before adding another product to their routine: does it actually work, and is it safe? The episode explores why supplements are regulated differently from medication, why only a small number of substances have strong evidence for improving performance, and why widespread supplement use does not automatically mean widespread benefit. Robert also looks at situations in which supplementation can make sense, from identified nutrient deficiencies and restricted diets to specific performance goals, while discussing evidence-backed options such as caffeine, sodium bicarbonate, nitrates, beta-alanine and creatine. But efficacy is only part of the story. The episode also examines contamination risk, undeclared banned substances, strict liability under anti-doping rules, and why third-party testing systems such as Informed Sport and the Kölner Liste can be so important for competitive athletes. A practical guide to using supplements with more evidence, more caution and a much clearer understanding of the risks behind the label. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com 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. WEBSITE | INSTAGRAM | BLOG  

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes the next step in the omega-3 discussion and asks a practical question: can athletes get enough omega-3 through food alone, or does supplementation make sense? The episode breaks down the differences between ALA, EPA and DHA, explains why plant-based omega-3 sources are not directly equivalent to fatty fish, and looks at how efficiently the body converts ALA into the long-chain fatty acids EPA and DHA. Robert also explores the most relevant dietary sources, from salmon, sardines and mackerel to flaxseed, walnuts and chia seeds, and explains how food-first nutrition can be combined with targeted supplementation. The episode also covers daily intake, the role of omega-6 fatty acids, potential limits of high-dose supplementation, and why mnstry chose algae oil as a source of EPA and DHA. A practical guide for athletes who want to build a smarter omega-3 strategy and better understand when food is enough and when supplementation may help close the gap. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com 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. WEBSITE | INSTAGRAM | BLOG  

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at omega-3 fatty acids and one central question: can they actually improve athletic performance? Based on current research and the latest position paper from the International Society of Sports Nutrition, the episode explores how EPA and DHA affect cell membranes, cardiovascular function, endurance capacity, muscle function, recovery, immune responses, sleep, and potentially even gut health. Robert also looks at omega-3 status in athletes, why insufficiency appears to be relatively common, which food and supplement sources provide EPA and DHA, and what current recommendations suggest when dietary intake is not enough. The evidence is promising in some areas and far less clear in others. This episode separates established benefits from emerging findings and shows where omega-3 may support performance, recovery, and long-term health, and where more research is still needed. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com 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. WEBSITE | INSTAGRAM | BLOG  

Protein has become one of the most talked-about nutrients in endurance sports. But do athletes really need as much as they think? In this episode of UNLOCKING PERFORMANCE, Robert Gorgos and the team take a closer look at what protein actually does for endurance athletes, how m6uch you really need, and why some of the traditional rules around protein timing are being challenged by new research. From animal versus plant-based sources and the role of leucine to recovery shakes, race-day nutrition and protein needs as we age, this episode separates what matters from what is mostly hype. The key takeaway: protein matters, but getting more of it is not automatically better, especially when it comes at the expense of the carbohydrates that actually fuel endurance performance. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com 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. WEBSITE | INSTAGRAM | BLOG

In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos explains how nutrition and hydration can support effective heat training and acclimation. From fluid and sodium replacement to carbohydrate availability, iron status and post-session recovery, this episode breaks down the key factors that help athletes adapt to repeated heat stress. You’ll also learn why heat training can increase plasma volume, how recovery nutrition supports those adaptations, and where emerging strategies such as taurine may fit into a structured heat acclimation block. If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX. Visit our shop at www.mnstry.com 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. WEBSITE | INSTAGRAM | BLOG