Navigating Nutrition During Injury with Jan Frodeno

Jan and Scott get real about the messy middle—post-race lulls, motivation dips, and rehab blocks—where athletes most often underfuel. Their stance is refreshingly simple: calories are king, protein is the anchor, and carbohydrates should scale to training using Fuelin’s traffic-light system (no gram-fetishising, just hit the right zone).

Jan brings the honest athlete lens—group rides that turn spicy, solo Z2 with a coffee, and the vanity traps we all know—while Scott cuts through myths: duration, not fasting, builds fat-oxidation; “easy” sessions still stress bone and connective tissue, so pre/during carbs matter. In injury, metabolism ramps up; don’t starve the fix.

The pair lay out a practical stack: daily high protein (≈2.0–2.5 g/kg; higher in rehab), carbs around work, creatine monohydrate for muscle and glycogen resynthesis support, omega-3s and vitamin D for bone/immune health, and a sane take on collagen (useful in tendon protocols, not a muscle builder). Post-race pizza and a beer? Sure—after you front-load recovery with protein, carbs, and creatine. Fuel like your best block is ahead.