What Athletes Get Wrong About Fueling (and How to Fix It)

Training Chats with Aloha Athletics: Unlocking Peak Performance with Dr. Jose Antonio

At Aloha Athletics, we believe that peak performance isn’t reserved for the pros — it’s for anyone bold enough to show up with heart, hustle, and intention.

In this episode of Training Chats, Coach Casey sits down with Dr. Jose Antonio, a leading expert in sports nutrition and co-founder of the International Society of Sports Nutrition, to break down the science of fueling like an athlete — without overcomplicating it.

This one’s for the grinders, the early risers, and the weekend warriors chasing their next breakthrough. Dr. Antonio’s advice is applicable for all athletes no matter your sport of choice.

Real Talk: Supplements, Caffeine & Smashing Old Nutrition Myths

Let’s cut through the noise. Dr. Antonio breaks down the truth behind some of the most misunderstood nutrition topics:

• Creatine is not just for bodybuilders. It’s safe, powerful, and may even give your brain a boost.
• Protein is essential — not optional. More is better, especially for recovery and longevity.
• Caffeine and sugar? When used strategically, they can support your performance. It’s about intention, not restriction.

With decades of experience and a no-BS delivery, Dr. Antonio reminds us that fueling well doesn’t need to be fancy — it needs to be consistent.

Build Your Athlete-Focused Nutrition Strategy

No matter where you are in your paddle journey, nutrition is a performance tool — and it’s one you can master. Dr. Antonio shares tips that are as practical as they are powerful:

• Focus on daily protein targets to support muscle repair and performance
• Use carbs to fuel effort and enhance recovery
• Consider creatine as a staple supplement in your training stack

He draws from elite sport — like the dialed-in routines of Olympic rowers — to show how small, consistent actions create massive long-term results.

Fasting, Fueling & Listening to Your Body

You’ve heard the hype around intermittent fasting and fasted training. Dr. Antonio sets the record straight:

• If performance is your goal, fuel up — your body needs it.
• Fasting may work for weight-class sports, but it’s not a golden ticket for endurance athletes.
• The best strategy? Listen to your body and stay consistent with protein to protect muscle mass and energy levels.

Now What?: Aloha Athletics Action Steps

We’re all about helping you take science and turn it into action. Here’s where to start:

Stay Curious
Stay up on the research. Challenge the myths. Keep learning what works best for you.

Check Your Habits
Are you eating enough protein daily? Could a pre- or post-workout snack help you recover faster?

Simplify Your Plan
Don’t overthink it. Build a basic fueling strategy that aligns with your training — and stick with it.

Whether you’re paddling toward a personal best or showing up for your next training block, this episode is your reminder: nutrition isn’t just part of the plan — it is the plan.

🎙️ Tune in on Apple Podcasts or Spotify to learn how the right fuel can unlock your full potential — from the board to the rest of your life.

Looking for more connect with show hosts and guest speaker:

• Dr. Jose Antonio
• The ISSN – Check out their upcoming sports nutrition conference coming June 2025
• Sports Science Dudes Podcast:
• @aloha.athletics
• @Earthgrownlindsey
• @Casey_Lynn_McCullough