Performance Dietitian Talks: Myths, Guilty Pleasures, and Performance

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When it comes to performance nutrition, the fitness and tactical world is full of myths, outdated advice, and straight-up misinformation. In this episode, Susan Lopez (Tactical Dietitian) is joined by Diana Nguyen (911 Dietitian, Sports RD) and Callie Roseland (Fueling Upward) for a no-BS conversation about nutrition myths, tactical athlete fueling, and practical strategies for long-term success.

Debunking Common Nutrition Myths

The conversation kicks off with some of the biggest nutrition myths that refuse to die—including the "30g protein absorption" rule, the idea that creatine damages kidneys (spoiler: it doesn’t), and the latest hydration gimmicks like hydrogen water. The science-backed truth? Your body can utilize more than 30g of protein in one sitting, creatine is one of the most well-researched supplements for strength, brain health, and recovery, and plain water is just as effective as overpriced "structured" water products.

Why Tactical Athletes Need to Fuel Smarter

For tactical athletes, first responders, and endurance athletes, proper fueling isn’t just about aesthetics—it’s about staying sharp under pressure and performing when it matters most. The group discusses:
✔️ The consequences of skipping meals and how inconsistent eating wrecks metabolism and performance.
✔️ Why meal prep doesn’t have to be boring—how to create flexible, repeatable systems for fueling.
✔️ The dangers of extreme dieting—a story of a college athlete who sabotaged his own performance with unnecessary food restrictions.
✔️ The role of creatine beyond muscle building—emerging research on brain function, cognitive resilience, and sleep quality.

The Tactical Approach: Eat, Adapt, Perform

The dietitians share real-life fueling strategies that work in high-stress environments:
🔹 The 3-3-3 Rule: Three meals a day, three food groups per meal (protein, carbs, color), and eating every 3-4 hours.
🔹 Why over-restrictive diets fail—fitting nutrition into your lifestyle, not forcing your life around a rigid diet.
🔹 The "Oh Sh*t" Plan: How to prepare for unexpected situations so you don’t end up starving, over-caffeinated, and making bad food choices.

Overrated vs. Underrated: Rapid-Fire Nutrition Takes

Before wrapping up, the team plays Overrated vs. Underrated, tackling topics like:
🔥 Intermittent fasting—is it effective for performance athletes?
💊 Probiotic supplements—worth it, or should you just eat more fermented foods?
💪 Pre-workout supplements—how much of it is just placebo?

Final Takeaways

Nutrition doesn’t have to be complicated. Eat enough. Fuel consistently. Use proven strategies, not fads. Whether you’re a first responder, military professional, endurance athlete, or someone trying to level up their health, this conversation will help you ditch the BS and focus on what actually works.

Listen to the full episode now!

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