UNLOCKING PERFORMANCE

In this short episode of UNLOCKING PERFORMANCE, Robert Gorgos breaks down the science of pre-exercise hyperhydration. Learn why simply drinking more water before a race is not enough, how sodium can help increase fluid retention, and when hyperhydration may actually support endurance performance. A practical look at one of the most misunderstood tools in race-day hydration.

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.

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In this episode of Unlocking Performance, our sports nutrition experts Robert, Julien and Paul explore why hydration should be the foundation of every endurance fueling strategy. They discuss dehydration thresholds, individual sweat rates, sodium requirements, fluid absorption and the close connection between hydration, carbohydrate intake and gastrointestinal problems.

From functional dehydration and cramping myths to practical drinking strategies for heat, racing and ultra-endurance events, this episode explains why there is no universal hydration formula and how athletes can build a strategy that works for their body, their sport and the conditions they face. Since Till is on his well deserved vacation travelling the Andes, Lennart the CMO of MNSTRY is the host of this episode. 

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.

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In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at dietary fiber and why it plays a much bigger role in endurance nutrition than many athletes realize.

The episode explores the difference between soluble and insoluble fiber, how fiber supports gut health, blood glucose regulation, recovery, and metabolic function, and why these benefits matter for long term performance. At the same time, Robert explains why the same foods that support health during everyday training can become problematic when eaten too close to key sessions or competition.

The episode also covers practical timing strategies, race week adjustments, individual tolerance, and why there is no one size fits all approach when it comes to fiber intake. A practical and evidence based episode for athletes who want to better understand gut health, fueling, and how to balance long term health with race day 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.

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In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at zinc and why this often overlooked trace element plays such an important role in health, recovery, and athletic performance.

The episode explores zinc’s role in enzymatic function, immune health, muscle adaptation, acid-base regulation, and recovery, while also explaining how zinc absorption works and why dietary patterns strongly influence zinc status. Robert breaks down the difference between food sources and supplements, why athletes with high sweat losses, restrictive diets, or plant-based nutrition may be at greater risk of deficiency, and why more zinc is not automatically better.

The episode also covers zinc rich foods, the limits of blood testing, the risks of long term oversupplementation, and the situations in which supplementation may actually make sense. A practical and evidence based episode for athletes who want to better understand zinc, recovery, immune function, and the balance required for long term performance.

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

If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX.
Visit our shop at www.mnstry.com

In this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at iron and why it is one of the most important trace elements for endurance performance.

The episode explores iron’s role in oxygen transport, energy metabolism, recovery, and immune function, while also explaining how ferritin and transferrin help regulate iron status in the body. Robert breaks down why athletes, especially in endurance sports, are at greater risk of deficiency, how diet quality and nutrient combinations affect absorption, and why both low and excessive iron levels can create real problems for health and performance.

The episode also covers key risk factors, symptoms of deficiency, supplementation strategies, side effects, and why iron status becomes especially important in phases such as altitude training. A practical and evidence based episode for athletes who want to better understand iron, fatigue, recovery, and the balance required for long term performance.

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

If you’re a new customer, use code MNSTRYPODCAST20 to get 20% off your TASTING BOX.
Visit our shop at www.mnstry.com