Dr. Jose Antonio, co-founder and CEO of the International Society of Sports Nutrition (ISSN), joins The Aerobic Edge to go through what the evidence actually says about protein, buffering supplements, and caffeine for endurance athletes.We cover why the protein-kidney myth persists despite years of contrary data, why most national protein guidelines are too low for anyone trying to race rather than just finish, and why sodium bicarbonate — historically avoided for its GI side effects — deserves a place next to beta-alanine, creatine, nitrate, and caffeine as a serious performance supplement.We also get into the practical side: how to fit more protein into a training day without overhauling your diet, when supplementation timing actually matters and when it's just convenience, and why endurance athletes underestimate how much a central, brain-driven sense of fatigue shapes race-day performance.
00:34 – Origins of the ISSN
06:04 – Debunking the protein-kidney myth
14:03 – How much protein you actually need
20:38 – Amino acids vs. protein shakes
33:07 – The six supplements with real evidence behind them
34:32 – Sodium bicarbonate as a performance buffer
42:09 – Caffeine dosing and timing
44:56 – Central fatigue and race-day mindset
54:55 – Nitrate/beetroot juice
59:20 – Where to find Jose Antonio
Guest Links
Instagram: @supphd
ISSN Instagram: @THE_ISSN
ISSN Annual Conference: Jupiter, Florida, every June
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