Human Performance Outliers Podcast with Zach Bitter Episode 458: Recovery Optimization | Dr. Marc Bubbs
Oct 1, 2025
Dr. Marc Bubbs, a performance nutritionist and consultant for elite athletes, discusses essential recovery strategies for endurance training. He emphasizes the importance of balancing training with recovery, including sleep and nutrition. Dr. Bubbs introduces four key nutrition pillars and explains the significance of leucine for muscle recovery. He also covers the role of vitamin D in injury prevention and shares practical tips on supplements and polyphenol-rich juices to aid recovery. Join them for insights that can elevate athletic performance!
AI Snips
Chapters
Books
Transcript
Episode notes
Recovery Is Where Progress Happens
- Recovery produces most training adaptations because progress happens between sessions, not during them.
- Prioritize sleep and nutrition first, then layer mobility, PT, and contrast therapy to support recovery.
Use Regular Deloads And Monitor Signals
- Do scheduled deloads every 2–3 weeks by reducing volume and intensity to prevent injury and cumulative fatigue.
- Monitor sleep, mood, and irritability as simple signals you need extra recovery.
Volume Versus Intensity Tolerance Varies
- Athletes respond differently to volume vs. intensity; some tolerate long easy volume while others tolerate repeated intervals.
- Coaches must identify athlete archetypes and tailor spacing between sessions accordingly.
