Optimizing Recovery & Readiness: How Protein Quality Shapes Athlete Performance with Dr. Kristen Hicks-Roof & Dr. Drew Gonzalez

Episode 30 • December 18, 2025 • 00:44:53

Hosted By

Ronnie Harper Tavis Piattoly Margaret Downs Samuel Bullard

Show Notes

Discover how protein quality, amino acid profile, and nutrient timing directly impact recovery, performance, and resilience. In this episode of the Eat 2 Win Podcast, Dr. Kristen Hicks-Roof and Dr. Drew Gonzalez reveal cutting-edge research on optimizing athlete readiness through science-backed fueling strategies.

https://www.mysportsd.com/

Kristen: [email protected]

Drew: [email protected]

LinkedIn:Kristen Hicks-Roof | Drew Gonzalez

Drink LiquidFuel: MSD10

Hashtags  

#Eat2WinPodcast #SportsNutrition #ProteinQuality #AthleteRecovery #PerformanceFueling #ExerciseScience #AminoAcids #Creatine #TacticalAthlete #ProteinTiming #NutritionScience

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Episode Transcript

Summary In this episode of the Eat to Win podcast, host Tavis Piattoly engages with Dr. Kristen Hicks-Roof and Dr. Drew Gonzalez, experts in sports nutrition and exercise science. They discuss the critical role of protein quality, misconceptions surrounding protein intake, and the importance of whole foods in optimizing athletic performance and recovery. The conversation also highlights the need for practical nutrition education, especially for tactical athletes, and addresses the balance between evidence-based nutrition and public perception, particularly regarding red meat. The episode concludes with insights on the future of performance nutrition and actionable takeaways for athletes. Takeaways - Protein quality is crucial for athletes' performance and recovery. - Whole foods provide more nutritional value than processed options. - Teaching practical cooking skills is essential for effective nutrition education. - Misconceptions about protein intake persist among athletes and coaches. - Red meat can be part of a balanced diet and offers nutritional benefits. - Nutrition should focus on balance rather than labeling foods as good or bad. - Understanding protein quality helps athletes optimize their diets. - Culinary skills can enhance athletes' ability to make healthy food choices. - Emerging trends in nutrition emphasize the importance of whole foods and quality protein sources. - Future research should focus on practical applications of nutrition in various athletic populations. Chapters 00:00 Introduction to Sports Nutrition and Research 01:16 Personal Journeys in Nutrition and Athletic Performance 04:01 Defining Moments in Protein Research 08:43 Misconceptions About Protein Intake 13:28 Teaching Nutrition: Practical Applications 18:31 Lessons from Working with Athletes 25:42 Navigating Protein Quality and Public Perception 28:25 Emerging Trends in Protein Science 31:47 Designing the Perfect Post-Training Meal 35:13 Rapid Fire Questions and Personal Insights 37:11 Future Aspirations in Performance Nutrition 40:36 Recommended Resources for Athletes 42:12 Key Takeaways and Closing Remarks

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Personalized Nutrition for Endurance Athletes: Insights from Sports Dietitian Jena Brown

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