{"podcast":{"title":"The Athlete's Compass","slug":"the-athlete-s-compass-6705232","podcast_index_feed_id":6705232,"rss_url":"https://feeds.captivate.fm/the-athletes-compass/","website_url":"https://athletica.ai/the-athletes-compass-podcast/","image_url":"https://artwork.captivate.fm/4dbd3845-ccb9-4e3d-b182-c607e86995df/E6BVQxOpbOH8MGosAXCNjhy4.jpg","author":"Athletica","episode_count":138,"summary":"The Athlete’s Compass Podcast is your compass for navigating endurance training and health. In this show, we explore the cardinal directions of training, nutrition, recovery, and mindset, delving into the dynamic relationship that drives athletic success. Athletes are more than numbers; they're individuals with unique lifestyles and mindset challenges. Coaches who understand these personal nuances play a vital role in their athletes' journey. While training details and data are important, tools like Athletica provide a solution to streamline the technicalities, allowing coaches to focus on the human connection which makes the human coaches the best they can be. Each week, renowned sports scientist and researcher Paul Laursen will be our teacher and guide as we break down training principles so you can understand how best to train for your sport! We take a no-bullshit and practical approach to support age-groupers, masters, and everyday cyclists, runners, and triathletes like you as you find your direction as an athlete. The hosts are Paul Laursen, sports scientist and founder of the Athletica.ai training platform, Marjana Rakai, coach, sports scientist, and triathlete, and Paul Wa…","last_synced_at":"2026-07-24T08:21:02.703077+00:00","page_url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232"},"episode":{"title":"Supplements That Actually Work for Endurance Athletes with Dr Jose Antonio","slug":"supplements-that-actually-work-for-endurance-athletes-with-dr-jose-antonio","published_at":"2026-07-23T19:00:00+00:00","page_url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232/supplements-that-actually-work-for-endurance-athletes-with-dr-jose-antonio","show_page_url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232","url":"https://athletica.ai/the-athletes-compass-podcast/supplements-that-actually-work-for-endurance-athletes","audio_url":"https://episodes.captivate.fm/episode/3528d91d-23e6-47b8-b888-02acf5c57177.mp3","summary":"Dr. Jose Antonio, co-founder and CEO of the International Society of Sports Nutrition, joins Paul Warloski and Paul Laursen to separate effective sports supplements from overhyped products. He explains why protein, creatine, beta-alanine, nitrates, and caffeine form his evidence-backed top five, while also making the case for sodium bicarbonate. The conversation covers practical dosing, protein requirements, creatine for endurance athletes and cognitive health, ineffective testosterone boosters, the placebo effect, probiotics, personalized supplementation, and race-day carbohydrate strategies. Throughout the episode, Antonio advocates a pragmatic approach: identify the athlete’s goal, assess the potential benefit and harm, use the available science, and pay attention to what works in the real world. Key Takeaways Start with the athlete’s goal. A supplement recommendation is only meaningful when tied to a specific performance, recovery, health, or body-composition objective. Antonio’s top five are protein, creatine, beta-alanine, nitrates, and caffeine. Sodium bicarbonate earns an additional place because of its buffering and performance benefits. Caffeine works, but dosage matters. Antonio discusses an effective range of roughly 1–6 mg per kilogram, with approximately 3 mg/kg as a common starting point. Creatine is not just for bodybuilders. It may support recovery and performance in cycling, swimming, paddling, and other sports where body weight is supported. Five grams of creatine per day is generally sufficient for skeletal muscle. Higher doses may be needed to influence cognition, although the evidence is still developing. Distance runners may prefer a lower creatine dose. Antonio suggests that around 2 g per day could provide recovery benefits while limiting unwan…","meta_description":"Dr. Jose Antonio, co-founder and CEO of the International Society of Sports Nutrition, joins Paul Warloski and Paul Laursen to separate effective sports s…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2987,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-athlete-s-compass-6705232/episodes/supplements-that-actually-work-for-endurance-athletes-with-dr-jose-antonio/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232/supplements-that-actually-work-for-endurance-athletes-with-dr-jose-antonio.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}