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Emily Dow joins Tim Riley on the Coach 'Em Up Podcast to break down everything you thought you knew about carbohydrates, performance nutrition, and fueling your body the right way. This episode is packed with actionable advice for athletes, coaches, and anyone trying to level up their nutrition game.
Carbs are performance-enhancing. Full stop. Emily explains why carbohydrate timing, loading strategies, and the right macro balance matter more than the latest social media trend telling you to cut carbs. They dig into glycogen storage, pre- and post-workout nutrition, fructose vs. glucose absorption, gut health, fiber intake, and why under-eating is quietly wrecking more athletes than overeating ever could.
They also get real about the mental and emotional side of food — how under-fueled female athletes are afraid of carbs, how food addiction is a real thing, and how peptides may play a role in breaking those cycles. Emily gives out actionable tips to clean up your food choices, hot takes on the nutrition misinformation landscape, and a reminder to stop bouncing between approaches and just commit.
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00:00:00 - Introduction
00:01:30 - Emily Dow & Her Credentials
00:04:36 - Carbs as Performance Enhancers
00:05:39 - Carb Intake: Amounts, Types & Timing
00:11:51 - Carb Loading & Glycogen Storage
00:18:45 - Carb Loading Deep Dive
00:22:18 - Pre-Workout Carbs & Glycogen Preservation
00:27:51 - Fructose, Glucose & Post-Workout Carbs
00:32:18 - Protein Overconsumption & Carbs for Women
00:40:41 - Under-Eating & Metabolism Adaptation
00:47:48 - Strategies to Increase Calories & Fiber
00:59:31 - Peptides & Overcoming Food Addiction
01:11:02 - Gut Health & Intestinal Issues
01:24:01 - Audience Q&A
01:40:27 - Social Media Growth
01:46:51 - Three Things to Improve Food Choices
01:50:11 - Nutrition Misinformation
01:55:17 - Alternate Career Paths
01:58:51 - Overrated vs. Underrated in Nutrition
02:01:23 - Unsolicited Advice: Just Focus on One Thing
#SportsNutrition #CarbLoading #PerformanceNutrition #RegisteredDietitian #CoachEmUp #AthleteNutrition #GutHealth #FitnessPodcast #NutritionScience #MacroNutrients
