Fuel Like a Pro: Inside the Science of Performance Nutrition with Professor Javi Gonzalez 

The Truth About Fueling for Performance from the former lead performance nutritionist with the INEOS Grenadiers pro cycling team.

Martin & JP talk to Professor Javier Gonzalez about food and how we can use it to get the most out of our bodies. They discuss dietary strategies that make a real difference to performance, the science behind popular diets, and the importance of finding the right balance in high-stress, high-performance environments.

Key Takeaways

• Carbohydrates are critical for high-intensity and unpredictable endurance events.
• Personalisation is key: body size, habitual diet, and environment all matter.
• Practice your nutrition strategy in training, not just on race day.
• Supplements like creatine and caffeine have strong evidence; not all trendy products deliver.
• New advances are making nutrition more personalised than ever before.

Professor Javier Gonzalez, Professor of Nutrition and Metabolism, University of Bath, UK. Consultant to sports teams and industry, leading research on how we fuel, burn, and store energy.

• Centre for Nutrition, Exercise & Metabolism, University of Bath
• Javier on LinkedIn
• Javier on X (Twitter)
• Javier on Google Scholar

02:45 Fueling Strategies for Endurance Events

05:23 Low Carb Diets and Exercise Performance

07:27 High Carb Diets and Long-Term Health

08:22 Personalised Nutrition for Unpredictable Events

09:48 Carbohydrate Types and Performance

17:12 Professional Cycling Nutrition Insights

23:02 Hydration Strategies for Different Conditions

24:05 Nutritional Periodisation: Balancing Carbs and Fats

25:09 Micronutrient Preloading and Supplementation

26:31 Supplements for Performance Enhancement

28:09 Fasted Training: Benefits and Misconceptions

30:45 Dietary Adjustments for Optimal Adaptation

37:17 Continuous Glucose Monitoring in Training

40:39 Emerging Technologies in Sports Nutrition

41:46 Ketogenic Diets and Ketone Supplements

44:05 Future Directions in Nutritional Science

46:04 Final Thoughts and Contact Information