About this episode

Dr. Andy Galpin discusses the fundamentals of nutrition, hydration, and performance fueling in response to audience questions.

In this episode, I answer your questions on nutrition, hydration, and recovery in our second audience Q&A. I start with what I call the 90%: the principles nearly every effective nutrition plan shares, from food quality and caloric balance to fiber targets, vegetable volume, color variety, and liquid calories. I then cover the four elements of fueling around training, glucose, amino acid availability, hydration, and GI distress, including the Galpin Equation for fluid intake during exercise. I walk through the three-step process I use to coach nutrition, which begins by adding nutrients rather than restricting them, and I explain when body recomposition is possible, what the protein data actually support, and why strength training is a bigger signal for muscle growth than protein. I close with what separates high performers from everyone else: energy management. This episode is for anyone who wants the fundamentals before the fine-tuning. Show notes: https://www.performpodcast.com/episodes/fundamentals-of-nutrition-hydration-performance-fueling Sponsors Momentous: https://livemomentous.com/galpin LMNT: https://drinklmnt.com/perform David: https://davidprotein.com/perform…

People in this episode

Host: Dr. Andy Galpin

Topics covered

• nutrition
• hydration
• performance fueling
• recovery
• energy management

Keywords

• nutrition
• hydration
• performance
• energy management
• body recomposition
• protein
• caloric balance

Sponsors

Momentous, LMNT, David

More episodes of Perform with Dr. Andy Galpin

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• The Fundamentals of Training for Muscle, Strength & Longevity · July 22, 2026 · 1h 12m

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