Sports Nutritionist: How To Fuel Your Body Like an Elite Athlete

In this episode, Dr. Kristen Holmes sits down with performance dietitian Angie Asche to unpack the truth about fueling for peak performance. Angie shares what she’s learned working with elite male and female athletes—why under-fueling is far more common than overeating, how the pursuit of aesthetics can sabotage performance, and the critical role carbs, fats, and nutrient timing play in energy, recovery, and hormonal health. They dig into the impact of fasting, sleep, inflammation, gut health, and supplements, challenge common myths around testing and “quick fixes,” and highlight the mindset work required to build a healthy relationship with food. From practical strategies to increase fiber and omega-3 intake to the key habits that support long-term metabolic health, this conversation is packed with actionable advice for anyone looking to perform, feel, and recover better—on or off the field. 00:00 Welcome and Introduction 00:15 Rapid Fire Icebreaker 01:23 Fueling for Performance vs. Longevity 02:37 Balancing Performance and Aesthetics 03:18 Underfueling in Athletes 06:55 Impact of Fasting on Athletes 11:42 Sleep and Recovery 14:25 Inflammation and Gut Health 21:34 Anti-Inflammatory Nutrition 22:26 Omega-3 Fatty Acids for Athletes 25:42 Understanding Supplement Absorption 28:09 Weekly Nutrient Intake vs. Daily 30:14 Prebiotics and Probiotics: Food vs. Supplements 32:40 Tracking Nutrition: Tools and Tips 38:06 Common Nutritional Mistakes and Misconceptions 39:00 Nutrition for Female Athletes 42:02 Mindset and Nutrition: Building Healthy Habits 46:39 Short-term Actions for Long-term Health 49:53 The Importance of Fiber and Whole Foods 51:01 Exercise and Metabolic Health Follow WHOOP Website: www.whoop.com Instagram: www.instagram.com/whoop X: www.twitter.com/whoop Facebook: www.facebook.com/whoop Listen and subscribe to the podcast: Apple Podcasts: https://podcasts.apple.com/us/podcast... Spotify: https://open.spotify.com/show/0yFoBge... Google: https://podcasts.google.com/feed/aHR0...