184. How Improving Athletes’ Mental Health + Team Culture Benefits Performance with Lindsey LeMay Majkrzak

This episode of the Female Athlete Nutrition podcast is with sports dietitian Angie Asche. Angie specializes in helping baseball and softball athletes fuel, and this is the theme of our conversation. We talk about caffeine consumption in athletes, and the effect of energy drinks and other stimulants on performance and sleep. Angie and I give listeners advice for fueling late night training and competition, and the importance of sleep. When sleep is disrupted, meal timings can be too, and breakfast is often sacrificed. We highlight why athletes need to consume a “wake up” snack to help optimize their performance and recovery, not to mention body composition and mood. For baseball and softball athletes playing multiple times a week for many months, their daily diet is their competition diet, and we chat about how athletes can fuel back-to-back competition, as well as how different players can understand their individual energy requirements. Snacking throughout the day is necessary for athletes, and Angie gives recommendations that focus on whole foods, antioxidants, and polyphenols.  Whether it’s for your sport, health, RED-S and hormonal recovery, or any number of reasons, weight gain is a goal for many athletes. Angie and I discuss “healthy weight gain” and muscle gain, with strategies for athletes needing to increase their energy intake. Angie introduces her cookbook “Fuel Your Body”, which is targeted at busy athletes with limited cooking knowledge and resources. Many of her meals can be made without cooking in an athlete’s room, and lots are plant-based. TOPIC TIMESTAMPS: 2:15 Angie’s athletics and nutrition background 7:35 Nutrition for baseball and softball athletes  10:55 Meal timing and frequency: breakfast, around training/ competitions  13:05 Caffeine and energy drinks 16:05 Stimulant, sleep, and appetite use in athletes for energy 18:35 Nutrition during long competition seasons; when your game day diet is your daily diet 20:30 Variable energy needs based on training; using technology to estimate needs  23:00 Recovery nutrition: antioxidants, fruits and vegetables, nuts (almonds) 26:15 Healthy weight and muscle gain tips: “mass = gas”  36:00 Angie’s cookbook “Fuel Your Body” helping busy student athletes cook with minimal resources Check out Angie’s business “Eleat Sports Nutrition” and her cookbook “Fuel Your Body” Follow Angie on Instagram @eleatnutrition and your host, Lindsey Cortes, @female.athlete.nutrition  Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with Head Lacrosse Coach at Northern Michigan University, Lindsey LeMay Majkrzak. Lindsey shares her athletic background, participating in both NCAA Division I lacrosse and rowing. Her own mental health struggles in college prematurely ended Linsey’s own playing career, but not her love for the sport of lacrosse. Aged 24, Lindsey took on the Head Coach role at Northern Michigan, and has steadily guided her women’s lacrosse team to more and more success. We highlight the importance of women coaches, as well as ways Lindsey has built a healthy and thriving culture through intentional recruiting, emotional wellbeing, and not overemphasizing competitiveness at the cost of enjoying lacrosse. Lindsey talks about how prioritizing positive memories and the mental health of her athletes has benefited their performances and overall college experience.  Lindsey and I discuss strategies to enhance student athletes’ mental health on college campuses, and the resources available, including The Hidden Opponent and Morgan’s Message. We also talk about how Lindsey promotes a positive nutrition culture among her team, leaning on strength and conditioning staff, providing athletes’ with multiple food options when traveling, and not commenting on athletes’ plates or choices. And Melissa also answers our end of the podcast questions. TOPIC TIMESTAMPS: 6:40 Lindsey’s athletics and mental health background: competing at the NCAA D1 level in both lacrosse and rowing  13:50 Switching to collegiate rowing  17:20 Lindsey’s path to coaching lacrosse 23:15 Learning from mentors; coaching with athletes’ mental health and happiness in mind 26:10 Keys to athletic success for female athletes: prioritizing culture and emotional well-being 29:15 Women in sports as coaches and athletes  31:50 Creating a positive team culture: combining positive experiences with competitive mindsets; recruiting the “right” athletes 39:45 Mental health resources on college campuses/ coach team mental health activities  46:00 How improving athletes’ mental health improves performance 51:40 Promoting a positive nutrition culture in sports teams 1:00:40 End of the podcast questions  Read Lindsey’s Hidden Opponent article: Setting the Standard: Lindsey LeMay, Northern Michigan University  Check out the Hidden Opponent here and our previous episodes with Hidden Opponent members: 119: Improving Athlete Mental Health & Toxic Team Culture with Leeann Passaro 118: Team USA Swimmer's Battle With Anorexia + Medical Retirement with Eva Merrell 114: Student-Athlete Mental Health Matters! With Arla Davis Follow your host, Lindsey Cortes, @female.athlete.nutrition  Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with REDs researcher, elite runner Melissa Lodge. Melissa opens up about how her personal experience with RED-S and underfueling led to a series of stress fractures and underperformance as an NCAA Division I athlete. Recovering from RED-S led to performance breakthroughs for Melissa, and also motivated her to study RED-S and advocacy for RED-S awareness and the dangers of underfueling through @FED_collaborative.  Melissa and I discuss the importance of studying female athletes, using research to inform practical takeaways for athletes, coaches, and other support staff. We debunk the hype around menstrual cycle nutrition, encouraging athletes to fuel enough always regardless of their menstrual cycle phase. We highlight how our bodies are trying to help us, and why fueling enough allows them to perform optimally: RED-S is a way our bodies protect us in a state of low energy availability. We finish by focusing on the importance of meeting our carbohydrate needs, why athletes are underfueling carbs, and avoiding low carbohydrate availability. And Melissa also answers our end of the podcast questions. TOPIC TIMESTAMPS: 4:10 Melissa’s experience with RED-S and bone stress injuries  7:10 How RED-S can affect every body and in a variety of ways 14:30 Performance (+ health) benefits of RED-S recovery  21:30 The female athlete program at Boston Children’s Hospital and Melissa’s involvement in this leading research program 28:00 Using research to give practical takeaways for female athletes  31:25 Male vs female athlete research  33:40 Is menstrual cycle nutrition a thing? 39:20 Iron absorption in women; examples of our bodies being smart! 42:10 Why RED-S is a survival tool; the importance of working with your body 45:50 The dangers of underfueling carbohydrates; low carb and energy availability in athletes. For more on low carb availability, check out: 174. Blood Sugar, Continuous Glucose Monitors (CGMs), + Carb Intake with Kelsey Pontious, RDN 57:30 End of the podcast questions  Follow Melissa on Instagram @mel_lodge_ The FED Collaborative @fed_collaborative and your host, Lindsey Cortes, @female.athlete.nutrition  Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is the second in a 2-part episode series about me! After almost 4 years of weekly podcasts, we have a lot of listeners who probably don’t know my story, so here it is! If you haven’t already, go back and listen to Part 1 here! Transitioning on from my own struggles with disordered eating, over-exercising, and my body, I discuss 3 key recovery tips. I bring listeners up to speed with the last decade of my life, where I have maintained a healthy relationship with food and my body, using sports nutrition to my advantage as I’ve trained for marathons as a recreational runner working full-time as a dietitian. I share my journey with birth control, understanding the menstrual cycle and hormones, and how I’ve recently been using Natural Cycles to track my own cycle. Pregnancy and parenting has been a big part of the last 5 years, and I talk about coping with body changes during this part of life, as well as nutrition through pregnancy and as a mom. I share advice for fueling a busy schedule, including meal planning, snacking, and convenience food. With my second son Levi having severe dietary restrictions, family meals look a bit different, and I speak to those challenges too. I finish off with my food fundamentals, and while I’m strongly against food rules, I share a few of my own! Yes, call me a hypocrite, but they’re not your typical nutrition “do’s and don’ts”!  TOPIC TIMESTAMPS: 1:20 Introducing Part 2 brief overview of Part 1; go listen to Part 1 here if you haven’t already  4:30 3 tips for healing from disordered eating  10:50 Fueling as a recreational athlete, training for a marathon, while working as a dietitian 15:25 Pregnancy fueling and health challenges: I mention Episode 33 and Episode 132 19:30 My birth control experiences; understanding your menstrual cycle and hormones  28:40 Menstrual cycle nutrition  30:20 Nutrition as a busy mom: food freedom, snacking, convenience food, meal planning  39:10 Meal planning tips  41:15 Body changes around pregnancy and as a mom 42:10 Parenting a son with severe dietary restrictions and eating challenges: I mention Episode 140 and Episode 143 49:05 Food fundamentals and *not* food and hydration rules Follow me, your host Lindsey Cortes, @female.athlete.nutrition  Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

Trigger warning: this episode talks explicitly about disordered eating behaviors, calories, and other numbers that other people might find triggering. Feel free to give this episode a pass, or ask a trusted person to check this episode out before you.  This episode of the Female Athlete Nutrition podcast is the first in a 2-part episode series about me! After almost 4 years of weekly podcasts, we have a lot of listeners who probably don’t know my story, so here it is! Today, I dive into my beginnings with nutrition as a young gymnast and track athlete, who became obsessed with food as a means to be healthier for my sport and control my body. As we’ve heard before, this was a slippery slope into RED-S and an eating disorder that led to multiple injuries and illnesses, delayed puberty and amenorrhea. Obsessed with food, counting calories and macros, I studied nutrition in college, and this fuelled my eating disorder. Growing up I was known as “little Lindsey” and I fixated on this identity, attempting to control my body through exercise, purging, and restriction. I share about my struggles accepting weight changes, especially during times of injury and illness. Ultimately, years of underfueling and over-exercising prevented me from reaching my athletic potential as an NCAA Division 1 athlete, and led me to mental and physical burnout. This exhaustion was the catalyst for my recovery, and I started exploring nutrition in a healthy way, fueling my body properly and finding intuitive eating. Stay tuned for Part 2 next week in episode 182! TOPIC TIMESTAMPS: 1:15 Introducing this 2-part episode series on my story  4:50 My early nutrition and body story: youth gymnastics, calorie counting, diet culture  13:00 Studying nutrition in college 18:45 Puberty and primary amenorrhea, and an ovarian tumor 21:30 An ovarian tumor and health struggles; impacts on athletics, weight, and eating 26:45 Amenorrhea in athletes; birth control and periods   29:00 Disordered eating and weight concerns as a college athlete 34:35 Injuries and illness from underfueling  36:00 Weight gain reactions: over-exercising and purging  38:35 Recovering from disordered eating and over-exercising 41:10 Finding distance running and sports nutrition in a healthy way 43:00 Further challenges with body composition, fueling, and injuries 45:00 Making peace with food and body changes; re-entry into competitive sports 50:00 Starting my business Rise Up Nutrition; learning from my struggles  Follow me, your host Lindsey Cortes, @female.athlete.nutrition  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   New Website Coming SOON! Join our email list to be notified!: https://riseupnutrition.activehosted.com/f/6  THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with Carrie Verdon. Carrie is an elite runner, coach, and full-time school teacher, who recently competed in the US Olympic Marathon Trials. In this episode, Carrie opens up about her eating disorder in high school and college, and how a desire to eat healthier and run faster led her down a dangerous path of underfueling and injuries. She talks about stepping away from running after college, burned out and unwell, instead focusing on her identity outside of sport and recovering from her eating disorder. Ultimately, she returned to running and has gone on to compete at an even higher level than before as a result of proper fueling and weight gain. She shares the keys to her recovery, as well as tips of fueling training while balancing a busy schedule. We highlight the importance of nutrition to recover, adapt, and maximize the benefits of training, before Carrie answers our end of the podcast questions. TOPIC TIMESTAMPS: 6:20 Nutrition messages and ED beginnings in HS  11:10 Carrie’s running journey 13:00 Eating disorder struggles as an athlete; signs of underfueling: restriction and food rules, fixation on weight, injuries 18:25 Taking a break from sports; the importance of different identities outside of sports 25:10 Carrie’s recovery journey: stepping away from sports; support systems; identity shifts 30:45 Returning to sports healthier and fueled  33:20 Nutrition tips as a pro athlete: listen to hunger cues; balanced meals; post-workout recovery  36:40 The importance of recovery for performance improvements 39:50 Fueling training demands; how to meet your nutrition needs 45:40 End of the podcast questions Follow Carrie on Instagram @carrieverdon and me, your host Lindsey Cortes, @female.athlete.nutrition  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   New Website Coming SOON! Join our email list to be notified!: https://riseupnutrition.activehosted.com/f/6  THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order.

This episode is with Olympian, professional runner, and coach Kim Conley. Kim shocked the world when she made Team USA for the 2012 Olympics after a slow start to her running career. We discuss her rise in the sport and the role nutrition had in her progression. She shares how she has maintained a healthy relationship with her body composition and weight by seeking help from professionals, fueling properly around workouts, and focusing on nailing nutrition basics. We talk about the importance of fueling fundamentals like eating enough carbohydrates, proper hydration, and consistent fueling throughout the day, over supplements and fancy diets. Kim shares a funny memory about how nailing her post-workout fueling has benefitted her relationship, as well as her mood and performance. As an elite marathoner and coach, Kim has plenty of experience with in-run nutrition, as well as carb loading pre race, this includes using candy to help an athlete meet their carbohydrate needs, fueling their breakthrough marathon performance! Kim talks about her coaching practice with her husband, before answering our end of the podcast questions. TOPIC TIMESTAMPS: 8:00 In this episode we talk about: 7:10 Kim’s surprising qualification for the 2012 Olympics in a photo finish; Going all in on pro running 12:50 Kim’s journey with nutrition and weight as an athlete  17:30 Fueling athletics and body composition changes 19:30 Nutrition lessons as a young pro athlete: nutrition basics are more important than the fancy diets and supplements 22:55 The importance of mastering nutrition fundamentals: eating enough carbs and protein; post-workout and consistent fueling 26:30 Candy can be great fuel! 28:10 Kim’s marathon nutrition journey: high carbs fueling, electrolytes and hydration, carb loading, consulting a dietitian   32:10 Post-workout and consistent fueling throughout the day 35:40 Male vs female low-energy availability/ RED-S differences  36:50 Coaching runners through “Next Best Run” - Kim and her husband’s coaching company 39:40 Running longer distances as you age 44:20 End of the podcast questions; some spaghetti love! We referenced Episode 100: Injuries in Female Athletes, Collagen, + Muscle Science with Dr Keith Barr and Episode 176. Peak Performance Nutrition: Understanding Carb Loading, Hydration + GI Issues with Meghann Featherstun Check out Kim’s coaching business “Next Best Run”. Follow Kim on Instagram @kfconley Next Best Run @next_best_run and me, your host Lindsey Cortes, @female.athlete.nutrition  If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?  Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is an elite runner for Team Boss and sports dietitian Maddie Alm. Maddie shares her story from high school soccer player to college walk-on to professional athlete, and how nutrition has fueled this progression. We discuss some of the common fueling pitfalls faced by college and high school athletes, and tips for improving performance: post-workout snacks for avoiding within-day energy deficits, electrolytes and hydration, and lots of carbs! Maddie and I debate whether or not to supplement, avoiding nutrition deficiencies, and underfueling. Maddie debunks the myth that lighter is faster, the link between weight and performance, and how your strongest and best-fueled self is actually faster, even at a higher bodyweight! Maddie’s business “Fueling Forward” helps athletes address these issues, including RED-S, fuel their performance better, and gain a healthy perspective on nutrition for sport and life. We finish off with a topic we’ve not discussed before: alcohol and athletic performance, sharing some of the negative impacts on sleep and recovery. TOPIC TIMESTAMPS: 8:00 Maddie’s athletic story: from soccer player to elite runner 11:40 Understanding the link between nutrition, health, and performance  14:30 Challenges for college athletes: underfuelling, lack of nutrition support 18:25 Fueling tips for better performance 23:40 Maddie’s non-traditional path to pro running for Team Boss and the Olympic Trials 33:15 Sports nutrition and training tips as a pro athlete: carbs, electrolytes, and workout fueling 42:50 Supplements and nutrient deficiencies  51:00 Alcohol for athletes: impacts on sleep and recovery  58:10 RED-S awareness; weight, performance, and over/under fueling  1:07:10 Maddie’s business “Fueling Forward” 1:11:00 Retiring from elite athletics 1:13:50 End of the podcast questions Check out Maddie’s business “Fueling Forward” Follow Maddie on Instagram @madsalm12 Fueling Forward @fueling_forward and me, your host Lindsey Cortes, @female.athlete.nutrition  If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?  Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with elite trail and ultra runner and wildlife biologist Becca Windell. Becca has a remarkable story from professional cycling in her early 20s, to retiring from sport due to an eating disorder, then returning to competitive sport as an elite ultra runner in her 30s, and recently earning a Golden Ticket into the Western States 100 mile race. We discuss the disordered nutrition culture Becca experienced as a professional cyclist, and how the pressure to be lighter was the catalyst for a severe eating disorder and falling out of love with sports. Becca shares about stepping away from sports to fully recover, which allowed her to find her passion for wildlife biology and animals. We talk about Becca’s journey back into elite racing as a fully fueled trail and ultra runner, and how she developed a happy and healthy relationship with sports as part of David and Megan Roche’s Team SWAP. Becca gives the listeners plenty of fueling tips for before, during, and after workout nutrition, emphasizing the power of high-carb fueling for optimal performance: more fueling equals better training and racing! TOPIC TIMESTAMPS: 7:45 Becca’s PhD in wildlife biology  11:20 Becca’s former pro cycling career 19:10 Disordered eating culture in pro cycling; Becca’s nutrition journey  21:20 The harm of commenting on bodies  27:55 Healthy vs harmful nutrition education 29:30 Eating disorder struggles as a pro athlete  33:20 Becca’s ED recovery and changing relationship with sport 35:25 Identity and life changes outside of athletics  39:30 Meat vs vegan diets in athletics and ED recovery  42:10 Returning to competitive sports in a healthy and happy way: becoming an elite ultra runner 47:10 Workout fueling tips; pre/post training snack ideas  54:20 High carb fueling for better performance; training and race day nutrition  1:01:30 End of the podcast questions We mentioned Dr. Megan and David Roche (Becca’s coach) and Team SWAP. Tune into episode 35: Run like a Puppy, Fuel with Taco Tuesday to hear them on the Female Athlete Nutrition podcast.  Find more about Becca on her website: www.beccawindell.com Follow Becca on Instagram @beccawindell and me, your host Lindsey Cortes, @female.athlete.nutrition  If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?  Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with  sports dietitian, runner, and mom of two, Meghann Featherstun. As well as helping other athletes with their fueling, Meghann is a rockstar athlete in her own right with multiple marathon finishes. We talk about how she uses her professional knowledge to help her own performance, leading to her best races aged 40 after having kids. We dive deep into marathon and endurance nutrition, focusing on pre-race nutrition. Meghann gives listeners great travel nutrition tips, as well as advice for dealing with gastrointestinal (GI) issues. Meghann and I talk all about carbohydrate loading: the what, why, when, and how. We then focus on understanding your hydration needs by measuring your sweat rate, and the importance of replacing sodium losses, avoiding over- and under-hydrating. We bust some myths around sodium fears, weight gain during a carb load, and emphasize the reality that athletes likely need more carbohydrates than they think. To better understand your unique carbohydrate and hydration needs, Meghann has some amazing resources: Meghann’s quick carb calculator and sweat rate/ hydration calculator. TOPIC TIMESTAMPS: 5:50 Meghann’s dietetics and running story  10:30 Marathon running and pursuing athletic goals for fun  15:50 Meghann’s nutrition philosophy and fueling performance  18:25 Nutrition travel tips and pre-race fueling 24:00 Carbohydrate loading 101 28:30 How many carbs do you really need? 31:20 Carb loading myth busting: gaining weight and water retention 34:40 Rebalancing meals: prioritizing carbs over proteins and fats 37:50 Hydration needs and tech for calculating sweat rate 48:00 Debunking a fear of sodium  49:30 Under-hydrating vs over-hydrating  54:30 Dealing with GI issues and gut symptoms 58:45 End of the podcast questions Check out Meghann’s website: https://www.featherstonenutrition.com/ and her podcast: Fuel for the Sole Follow Meghann on Instagram @featherstonenutrition and me, your host Lindsey Cortes, @female.athlete.nutrition  If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?  Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order