Coach Em Up Podcast Performance Nutrition, Carb Timing, Gut Health & More with DR EMILY DOW | Ep 110
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Apr 7, 2026 Dr Emily Dow, RD and PhD in exercise and nutritional sciences, specializes in sports performance, gut health, and carbohydrate timing. She talks about carbs as true performance enhancers. She explains carb timing, loading, and glucose vs fructose absorption. She covers gut health, fiber strategies, under-eating effects, and practical ways to increase calories without GI issues.
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Rebalance Macros If Protein Displaces Carbs
- Reallocate calories if training goals demand it: reduce excess protein and increase carbs when protein is displacing performance‑critical carbs.
- Emily has seen athletes (especially males) consume excessive protein that limits their carb intake and hampers training.
Athlete Transformed By Eating More Carbs
- Tim shared Kenzie Beckham's case: increasing calories and carbs led to 6 lb muscle gain, 7 lb fat loss, and improved athleticism in 10 weeks.
- The athlete was scared to eat more but saw faster performance and composition results after trusting the change.
Climb Out Of Chronic Undereating Gradually
- If chronically under‑eating, slowly increase calories to raise metabolism and training capacity; the body will adapt upward and support better recomposition.
- Emily recommends gradual titration and tracking feelings/performance rather than fear of immediate fat gain.