Intro

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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

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