UNLOCKING PERFORMANCE

n this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at two of the most widely discussed concepts in sports nutrition and exercise science: the anabolic window and the open-window effect.

The first part of the episode examines whether protein really needs to be consumed within 30 minutes after training to maximize muscle protein synthesis. Robert looks at how the original idea developed, what more recent research tells us about protein timing, and why total daily intake and protein distribution across meals may matter more than hitting an exact post-workout deadline.

The second part turns to the immune system and the long-standing belief that strenuous exercise temporarily leaves athletes more vulnerable to infection. Robert explains why the post-exercise drop in circulating immune cells is now understood differently, and why sleep, stress, travel, crowds, nutrition, and overall training load are likely far more important for immune health than a single hard session.

The takeaway is simple: both “windows” have some physiological basis, but neither is as narrow or as critical as often claimed. Consistent nutrition, sufficient recovery, and good daily habits matter far more than obsessing over the clock.

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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 black elderberry and what current research can tell us about its potential role in immune health.

The episode explores why immune resilience matters for athletes, especially during periods of heavy training, frequent travel, poor sleep, and increased exposure to infections. Robert looks at clinical studies examining elderberry in people with respiratory symptoms and long-haul travelers, as well as laboratory research investigating how elderberry compounds interact with the immune system.

A particular focus is placed on how different elderberry extracts may work. Robert explains the possible roles of anthocyanins and polysaccharides, how these compounds may influence immune cells such as dendritic cells and T cells, and why the extraction method itself can affect biological activity.

A practical and evidence-based look at where elderberry may fit into an athlete’s immune-support strategy, and why the quality and composition of an extract can matter just as much as the ingredient on the label.

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 looks at one of the most important foundations of consistent training: the immune system.

The episode explains how the body’s defenses actually work, from physical barriers such as the skin and gut to the innate and adaptive immune systems, and why immune health is about more than simply having a “strong” response. Robert explores the balance between resistance and tolerance, and why an immune system that reacts appropriately can be just as important as one that reacts aggressively.

The episode also takes a closer look at the long-standing idea that hard training creates an “open window” for infection, and why newer research suggests that factors such as poor sleep, stress, travel, low energy availability, and inadequate nutrition may play a greater role than exercise itself.

Finally, Robert breaks down how everyday nutrition supports immune function, including sufficient energy intake, carbohydrates, protein, key vitamins and minerals, vitamin D, fiber, and gut health.

A practical episode for athletes who want to understand how nutrition, recovery, and lifestyle can help reduce unnecessary interruptions and support more consistent training over the long term.

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 returns to the topic of Relative Energy Deficiency in Sport and takes a closer look at what REDs can look like in real life.

Using the case of endurance athlete Simon Hoyden, Robert goes system by system through years of recurring injuries, hormonal disruption, low iron status, digestive problems, fatigue, reduced performance, and psychological strain. What initially appeared to be a collection of unrelated issues begins to form a much clearer picture when viewed through the lens of chronic low energy availability.

The episode also explores the physiology behind these symptoms, why REDs can affect bone health, thyroid function, testosterone, glycogen availability, cardiovascular response, and recovery, and why diagnosis can be so difficult when each symptom is considered in isolation.

Finally, Robert looks at treatment and prevention: increasing energy intake, reducing training load when necessary, planning nutrition around training, monitoring blood markers, and ensuring that carbohydrate, protein, and overall energy intake match the demands of endurance sport.

The key takeaway is simple: without enough fuel, adaptation is limited. Long-term performance starts with meeting the energy demands of training.

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 begins a two-part series on Relative Energy Deficiency in Sport, or REDs.

The episode explains what REDs actually is, how the concept developed from the female athlete triad, and why chronic low energy availability can affect far more than body weight or performance. Robert looks at the relationship between training load, energy intake, hormonal regulation, bone health, immune function, recovery, and psychological well-being.

A real case from elite endurance sport shows why REDs can be so difficult to recognize. Symptoms such as recurring injuries, infections, fatigue, digestive problems, sleep disturbances, mood changes, and declining recovery can appear unrelated when viewed individually, while together they may point toward a much larger underlying problem.

Part one lays the foundation for understanding REDs, the warning signs athletes should pay attention to, and why high performance does not necessarily mean an athlete is adequately fueled or healthy.

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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