194. Fast Fueling Facts: Pre + Post Training Sports Nutrition

This is the first episode in our new Fast Fueling Facts series. These episodes are designed to highlight key areas of sports nutrition and equip you with actionable tips for optimizing your nutrition and performance. Today, we cover the importance of pre- and post-workout fueling for performance and recovery: the what, why, when and how much. We talk about nutrition timing for training at different times of day, including plenty of great meal and snack ideas. Remember, as athletes -that refers to anyone who exercises regularly, regardless of ability- we have different nutritional needs to the general population. TOPIC TIMESTAMPS: 1:30 Introducing the fast fueling facts podcast series 6:10 Pre-workout nutrition: what, why, when and how much 12:30 Timing pre-workout nutrition  18:00 Reactive hypoglycemia; energy slumps after eating 19:20 4 recovery “R’s”: replenish, rehydrate, rebuild and reduce soreness  21:00 Post-workout nutrition: what, why, when and how much 24:10 Post-workout fueling examples 25:35 How athlete fueling differs from the general population SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6  Check out our NEW website: 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.

In this episode of the Female Athlete Nutrition, I speak with elite cyclist and author Mackenzie Myatt. Mackenzie shares her introduction to sports, beginning with gymnastics and then working her way up to elite mountain biking. We discuss the highs and lows of an athletic life, and how competitive sports can be balanced with fun. Mackenzie highlights how periods of low motivation were the catalyst for her finding her identity outside of sports. For Mackenzie, this was combining her love of writing with cycling, and in 2023 she published her first book, “In Defense of Big Dreams”. We talk about the importance of writing as an outlet for emotions and processing feelings. For Mackenzie, poetry helps her navigate injuries and athletic lows, gain perspective and develop self-belief. I recommend all my clients also journal to understand their thoughts and feelings around food, their body, mindset and other challenges. This episode finishes with a fun new “Ask The Dietitian” section where Mackenzie asks me about why she is bonking. We chat about her nutrition challenges as an athlete, and how her intake and timing of carbohydrates can help regulate her blood sugar levels. Mackenzie shares the difficulty of fueling on a gluten free diet and the food anxiety is caused. We highlight the point that food intolerances can reverse, and how consuming more carbohydrates from gluten has elevated Mackenzie’s performance. We referenced Mackenzie’s book “In Defense of Big Dreams” throughout this episode and I recommend you check it out too! TOPIC TIMESTAMPS: 6:00 Introducing Mackenzie Myatt; her athletic path from gymnastics to elite mountain biking 13:00 Athletic highs and lows; why competitive sport can be fun 19:10 Being more than an athlete; carving out your own unique career path 30:00 Merging different identities: cycling and writing, athletics and femininity 33:30 The importance of expressing emotions and being your true self 38:50 Dealing with injury setbacks and finding happiness outside of sport 51:30 Confidence, self-belief and injury comeback mentalities 1:01:00 Why am I bonking? What are my carbohydrate needs? Understanding carbohydrate needs, fueling for sustained blood sugar levels, and carb drinks. 1:11:45 Gluten free as an athlete and food anxieties Mackenzie published her book with previous Female Athlete Podcast guest Molly Hurford at  Strong Girl Publishing, and you can tune into that episode here: 170. Keeping Girls + Women Strong & In Sports (+ Mountain Dew & More!) with Molly Hurford. Follow Mackenzie on Instagram @kenzimtber and 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

In this episode of the Female Athlete Nutrition, I speak with Canadian Olympic sprinter and new author Micha Powell. The daughter of two Olympians, Rosey Edeh and long jump World Record holder Mike Powell, athletics is part of Micha’s DNA. She talks about what it was like growing up with two Olympian parents and the impact that had on her own journey is sports. After playing multiple sports growing up, Micha, like her parents, found success on the track and quickly progressed to making the 2016 Canadian Olympic team in the 4x400m relay. Unfortunately, she didn’t get to run in the Olympics, and Micha shares how she struggled with that disappointment alongside pressure and self-doubt. Micha continued to face multiple setbacks and mental challenges including imposter syndrome and injuries. These struggles motivated her to write a memoir “ Sprinting Through Setbacks: An Olympian’s Guide to Overcoming Self-Doubt and Imposter Syndrome” and accompanying workbook all while training to make the Olympics! We dive deep into her book, sharing how everyone can benefit from mindset tools and lessons she’s learned along the way. I recommend you check out her book “Sprinting Through Setbacks” and workbook here; I think you’ll find them very helpful! We touch on Micha’s intuitive eating approach and remind listeners that the “perfect” diet is not the healthiest diet. TOPIC TIMESTAMPS: 7:10 Micha’s journey into sports as the daughter of two Olympians 16:15 Handling pressure and disappointments in athletics 20:25 Overcoming self-doubt, expectations and setbacks for success  28:45 Appreciating your wins and accomplishments; the importance of taking up space 34:45 Micha’s motivations for writing her book “Sprinting Through Setbacks” while training for the Olympics 43:00 Injury mindset tips; sharing the lows vulnerably  51:15 Intuitive eating as an Olympian and avoiding the “perfect” diet 54:50 End of the podcast questions Check out Micha Powell’s book “Sprinting Through Setbacks: An Olympian’s Guide to Overcoming Self-Doubt and Imposter Syndrome” and workbook here, alongside Strong Girl Publishing. Micha co-authored her book with previous Female Athlete Podcast guest Molly Hurford, and you can tune into that episode here: 170. Keeping Girls + Women Strong & In Sports (+ Mountain Dew & More!) with Molly Hurford. Follow Micha on Instagram @michajadapowell and 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

In this episode of the Female Athlete Nutrition, I speak to the 2020 Olympic Champion in the pole vault, Katie Moon (née Nageotte). Katie will be looking to defend her Olympic title in a few days at the 2024 Paris Olympic Games! She touches on her bumpy build up to the Olympics, overcoming food poisoning and underperformance before winning gold. Katie details her steady progression in the pole vault from high school beginnings to NCAA D2 success and into her professional career. College was a big transition, and Katie opens up about the fear and anxiety that she’s dealt with for years. She explains how going back to the basics and focusing on the process allowed her to reach higher heights. We dive deep into Katie’s relationship with food and body image, something she’s had to work on throughout her career. From unflattering pictures, social media comparisons, observing other athletes, and competing in a bikini, Katie talks about handling these triggers by focusing on her body’s strengths, feeling good in training and competition, and learning that lighter is not better: to reach higher heights, Katie has had to gain strength, and yes, that meant gaining weight! We can all learn from how Katie has improved her body image, by caring more on performance and what the body can do rather than on what it looks like. Katie now embraces weight fluctuations and body changes throughout the year, and enjoys eating without restrictions. We discuss the impact of coaches and culture on nutrition and mindset, advocating for a healthy environment and support team that cultivates good habits around food, weight and training. TOPIC TIMESTAMPS: 3:30 Winning an Olympic gold medal in the postponed Tokyo 2020 Olympics 9:00 Falling in love with pole vaulting  11:20 NCAA Division I vs II athletics experiences 12:30 Dealing with mental blocks and fear 19:30 Overcoming failures, underperformances, and unexpected challenges 23:00 Katie’s relationship with food and body weight 26:50 How body weight impacts pole vaulting  31:50 Body image insecurities and comparisons among elite athletes 41:55 Coaches’ and culture’s influence on nutrition and mindset  45:40 Improving body image; Embracing weight and body changes 53:20 End of the podcast questions Follow Katie on Instagram @ktnago13 and 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

This episode of the Female Athlete Nutrition podcast is with family medicine physician Dr. Jana Baatenburg MD. She is a CrossFit Level 1 Trainer and Owner of Concierge Medicine of West Michigan, opening in September 2024! Dr. Jana shares her path to becoming a doctor and how athletics factored in. Dr. Jana opens up about her struggles with RED-S and underfueling, including 12 years of amenorrhea -a missing period- and bone injuries. She talks about how finding CrossFit and a community of athletes who believe that stronger is better for performance kickstarted her RED-S recovery. Dr. Jana highlights how gaining weight led to big performance improvements, as well as finally regaining her period after 12 years! We discuss some of the body image and weight gain challenges she faced, and how ultimately her desire to stay injury free and enjoying the sports she loved motivated her recovery.  Dr. Jana is just one of many doctors and healthcare professionals I meet who have struggled with nutrition, and if that is you too, do not be ashamed. Even dietitians with extensive nutrition education can struggle with eating disorders, disordered eating and RED-S. We go on to discuss Dr. Jana’s work as a family medicine physician and how concierge medicine is bringing better healthcare to patients.  TOPIC TIMESTAMPS: 4:00 Dr. Jana’s path to becoming a family medicine doctor  7:00 Dr. Jana’s athletic background in running and CrossFit  10:00 Dr. Jana’s RED-S experience: amenorrhea, weight control 14:45 How CrossFit helped Dr. Jana’s RED-S recovery 17:35 Gaining muscle (and weight) to improve performance  20:10 RED-S consequences: 12 years of amenorrhea, injuries and poor bone health  23:20 Period/ hormonal recovery  24:20 Weight gain and body image challenges; Working with a sports dietitian  28:20 Nutrition struggles as a doctor/ healthcare professional 31:00 Long-term bone health consequences and repeat injuries  34:30 Dr. Jana’s work as a family medicine physician; Treating lifestyle/ chronic conditions 39:30 Concierge medicine practices: giving patients better healthcare; Dr. Jana’s practice: Concierge Medicine of West Michigan, opening in September 2024!  Follow Dr. Jana and Concierge Medicine of West Michigan @cmwestmichigan, and your host, Lindsey Cortes, on Instagram @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 two great friends and physical therapists, Dr. Bobbie and Dr. Jess. They also co-host the Two Gals and a Glass Half Full Apple Podcast. Dr. Bobbie is a former competitive gymnast who now works with gymnasts, amongst other sport athletes, as a physical therapist at Level Up Osteopractic and Wellness in Naperville, IL. While Dr. Jess is the owner and founder of Core Essentials Physical Therapy & Wellness in Jacksonville Beach, FL, and specializes in breast cancer recovery and complex musculoskeletal disorders. They both believe in a holistic approach to mental and physical health and wellbeing. We speak to the complexity and nuance of pain science and management, as well as the role of psychology here. As two doctors of physical therapy, Dr. Bobbie and Dr. Jess explain the education pathway to becoming a physical therapist, alongside other healthcare professions like dietitians. We discuss some of the challenges and shortcomings of the current healthcare model, and the role of speciality providers in the diagnosis and management of specific problems.  Dr. Jess highlights the importance of physical therapy during and following treatment for breast cancer. She helps women regain strength and mobility in their upper body, as well as reducing and managing swelling through lymphedema therapy. While Dr. Bobbie works with athletes recovering from injuries, keeping them in their sport at the highest level possible. She explains what manual therapy actually is, when and why it might be useful,  Believe it or not, physical therapy can be an effective approach to treating migraines and headaches, and Dr. Bobbie explains why and how. We end with both Dr. Bobbie and Dr. Jess answering the end of the podcast questions. TOPIC TIMESTAMPS: 6:15 The importance of a holistic approach to health and well-being  8:50 Pain science and psychology  13:40 Dr. Bobbie and Dr. Jess’ friendship through grad school and beyond 16:00 Pathway to becoming a physical therapist; healthcare professions and certifications 18:20 Challenges with the current healthcare system; the role of physical therapists 25:00 PT and breast cancer 36:00 Lymphedema therapy to reduce swelling 44:10 Understanding manual therapy, joint and spinal manipulation, and other PT approaches 52:55 Treating headaches with physical therapy 55:20 Tips for athletes seeing physical therapists 59:50 End of the podcast questions Check out Dr. Bobbie and Dr. Jess here: Website: www.2-gals.com Apple Podcasts: Two Gals and a Glass Half Full Apple Podcasts Spotify: Two Gals and a Glass Half Full Spotify Podcast YouTube: Two Gals and a Glass Half Full YouTube Podcast Facebook: https://www.facebook.com/twogalsandaglasshalffull Instagram: @twogalsandaglasshalffull  Follow your host, Lindsey Cortes, on Instagram @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 former elite gymnast JaNay Honest. JaNay shares her gymnastics journey, overcoming multiple knee surgeries and doubt to compete at the NCAA DI level for UCLA, the best collegiate gymnastics program. We discuss JaNay’s recruiting journey, with advice to listeners about choosing the right college. JaNay highlights UCLA’s tasty food options, as well as the nutrition support she received as a top college athlete, focusing on energy for performance, injury recovery and pain management. We discuss JaNay’s fueling approach as an elite gymnast, and how that has changed now she’s no longer training and competing at that level. JaNay and I provide listeners with tips for intuitive eating as an athlete without falling into disordered eating. JaNay talks about her transition post college to becoming a professional dancer and sports broadcaster, and how career decisions don’t have to be decided in college! TOPIC TIMESTAMPS: 5:00 JaNay’s start in gymnastics  8:40 Overcoming doubt to walking onto UCLA’s top NCAA DI gymnastics program; college recruiting advice 17:30 UCLA’s delicious food offerings! 19:10 Sports nutrition and intuitive eating as an athlete  25:50 Fueling as a “non-athlete” after college gymnastics 33:20 Injuries and surgeries as an athlete: fueling recovery  36:30 Listening to your body; pain management  44:00 Life after college athletics as a professional dancer  49:05 Career advice; Balancing multiple jobs and different interests  54:00 Sports broadcasting and being a women in sports media  1:05:00 End of the podcast questions Follow JaNay on Instagram @janayhonest 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 Adidas-sponsored professional trail runner Dani Moreno. Dani ran cross country and track at the NCAA Division I level, where she struggled with burnout and all the demands of student-athlete life. Following graduation, she found balance outside of sport, before returning to competitive running, this time on the trails. She shares these challenges, as well as how she navigated puberty and body changes in high school that affected her performances. We discuss how nailing your nutrition is a constant learning curve, sharing our current health-promoting nutrition goals. Dani highlights her favorite foods for fueling training and recovery, including the importance of fats like butter and whole milk. Dani talks about her life as a professional athlete running sub-ultra trail distances, and the importance of recovery for performance. Dani is a wonderful example of a fast, fit, and fueled female athlete, and we hope you enjoy this episode! TOPIC TIMESTAMPS: 2:00 Dani’s athletics journey: from HS soccer to pro running 4:45 Puberty and body change challenges; the power of positive mentors 12:00 Burnout as a college athlete 16:00 Finding a life outside of sports; returning to competitive running on the trails  21:45 Day in the life of a professional trail runner 25:00 Nutrition goals (“healthy” ones!) 27:40 Fueling tips for training and recovery: the importance of fats (e.g. butter and whole milk) and protein for performance and staying injury free 31:00 Race day nutrition and hydration: before, during and after 35:00 Highlighting sub-ultra trail running with Dani’s SubHub podcast 40:05 End of the podcast questions  Check out the SubHub podcast Follow Dani on Instagram @dan_yell_a 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 Female Athlete Nutrition podcast episode is with Tokyo 2020 Olympian Elise Cranny. Currently a Nike-sponsored professional runner, Elise found success early on in high school and college, before going on to compete in the Olympics and set multiple American records. These highs have not been without lows, and Elise shares about her struggles with relative energy deficiency in sports (RED-S) that led her down a path of injuries, fatigue, and underperformance. We discuss the steps she took to recover her period, overcome injuries, and restore her mental and physical health through proper fueling and reduced training. Elise is an incredible role model to all athletes, speaking candidly about how embracing body changes, weight gain, and eating more has made her a better, faster, less injured runner. She uses her story to help others avoid the pitfalls of RED-S and underfueling through her social media and the Voice In Sport (VIS) platform. We talk about how the menstrual cycle can be a superpower: Finally, we get an inside look at what fuels this Olympian, and leaves Elise feeling strong and energized. In this episode we talk about: 4:20 Elise’s diverse athletic background: early running success 8:00 The impact of becoming an Olympian and American recorded holder  10:20 Mentoring athletes through Voice In Sport (VIS) 13:30 Elise’s RED-S struggles 17:00 Overcoming amenorrhea: adding fats and snacks, adjusting training, nutrient timing 21:00 Dealing with body changes and disordered thoughts 23:50 The importance of periods and hormones for performance, recovery from training, avoiding injuries and longevity in sports  29:00 Nutrition after RED-S and period recovery 32:50 Elise’s passion for baking with her sisters; the social side of food 35:40 Fueling tips for great training and performance: bone broth, oatmeal, protein smoothies, ice cream! 41:50 End of the podcast questions Check out Voice In Sport (VIS) where both Elise and I support female athletes. Follow Elise on Instagram @elise.cranny and me, your host Lindsey Cortes, on Instagram @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 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