218: Are You Eating Enough Protein? 5 Ways to Identify

In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a seasoned sports dietitian, discusses the importance of protein intake for female athletes. Lindsey covers how to determine if you're consuming enough protein by outlining five practical tips, ranging from understanding protein sources to tracking your intake. This episode includes easy-to-follow calculations and emphasizes the importance of balanced nutrition for optimal performance and recovery. Essential listening for any female athlete looking to optimize their nutrition and performance.Episode Highlights:01:32 How to Calculate and Track Protein Intake04:01 Expanding Content and Collaborations06:25 Understanding Protein Sources06:59 Five Tips to Ensure Adequate Protein Intake07:07 Identify your protein sources09:25 Eat protein at every meal11:04 Calculate your protein needs16:30 Track for a few days18:46 Listen to your body20:18 Recap and Final ThoughtsResources and Links Mentioned:Top Priorities for Teen Athlete Nutrition: Grow & Develop Into A Strong Athlete: https://www.lindseycortes.com/post/teen-athlete-nutritionCalculating Protein Requirements for Athletes: How Much Protein Do You Really Need? https://www.lindseycortes.com/post/protein-requirements-athletesFor more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a registered sports dietitian, interviews Jules Vazquez, a former Division I and professional soccer player who struggled with disordered eating, exercise addiction, and hypothalamic amenorrhea. Jules shares her journey of recognizing the unhealthy extremes she went to in pursuit of athletic success, the severe health complications she faced, and her gradual path to recovery.Through incremental changes like eating more, implementing rest days, reducing high-intensity workouts, and working with a functional medicine practitioner, Jules was able to restore her health, including regaining her menstrual cycle and healing gut issues. The conversation highlights the importance of listening to your body, redefining discipline, and having a strong support system. Jules' story is a powerful reminder of the consequences of extreme behavior and the challenging but rewarding journey towards true health and balance.Jules Vazquez is passionate about helping female athletes avoid the struggles she went through. She recently launched BalancedFemlete (like Female Athlete) an Instagram platform where she shares her journey and empowers women to rebuild their health, redefine their identity without extremes, and find balance.Outside of her advocacy work, Jules is a health sciences professor and works in the health tech space, blending her academic expertise with real-world experience to drive meaningful change in how we approach female athlete health.Episode Highlights: 01:31 Meet Jules Vazquez: A Journey of Struggle and Triumph 03:22 The Dark Side of Perfectionism in Sports 06:39 The Physical and Mental Toll of Disordered Eating 07:41 The Path to Recovery: Recognizing the Need for Change 17:55 Health Consequences and the Road to Healing 27:19 The Decision to Step Away from Soccer 34:07 Finding Your Why 35:24 First Steps to Recovery 36:12 Adjusting Exercise and Diet 44:37 Healing the Gut 46:25 The Role of Testing and Professional Help 53:20 Current State and Future Plans 57:26 Advice for Others 01:01:29 Conclusion and Resources Connect with Jules on Instagram @balancedfemleteFor more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode of Female Athlete Nutrition, host Lindsey Elizabeth Cortes welcomes Dawn Jackson “DJ” Blatner, a high-energy registered dietitian nutritionist, certified sports dietitian, and media personality. Dawn, an advocate for flexible vegetarianism, shares insights on combining plant and animal proteins for a balanced diet. She introduces her concept of 'do simple better' and highlights the importance of enjoying the food you eat.The conversation delves into the significance of flexibility, superfoods, protein, and positive nutrition strategies for both elite athletes and everyday individuals. Dawn's infectious energy and enthusiasm for making nutrition fun and accessible are evident throughout the interview. The episode underscores the transformative power of joyful and flexible approaches to healthy eating, fitness, and overall well-being.DJ is a trusted nutrition expert appearing regularly in outlets such as The Today Show and Good Morning America. She was the head dietitian for the Chicago Cubs for 10 years, earning a World Series ring with the team. DJ continues to use her sports background to empower people to eat for a strong body and joy-filled life.She’s the award-winning author of two books: The Flexitarian Diet, named a top diet by U.S. News & World Report, and The Superfood Swap. DJ won ABC’s hit reality TV show My Diet Is Better Than Yours and hosted an Emmy-nominated Chicago TV show for three seasons.Episode Highlights:00:38 Meet the Guest: Dawn Jackson Blatner02:51 Exploring the Flexitarian Diet08:28 The Superfood Swap Philosophy10:41 Positive Nutrition Therapy14:46 Do Simple Better: Nutrition for Athletes22:29 Savory Trail Mix Ideas22:54 The Importance of Cross-Training24:47 Jump Rope Passion26:16 The SHARC Acronym Explained30:55 Making Food Fun35:41 The Role of Protein in Aging41:23 Rapid Fire Questions44:32 Conclusion and Resources Find DJ at:Website: https://www.dawnjacksonblatner.com/Instagram: @djblatner For more information about the show head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this insightful episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes sits down with Dr. Kate Bennett, a clinical sports psychologist and national champion athlete, to delve into the pressures and challenges faced by female athletes, such as dealing with societal expectations, eating disorders, and the balance between passion and rigidity in sport. Dr. Bennett shares her personal athletic journey, her transition from athletic training to psychology, and her holistic approach to treating athletes. The episode also highlights practical strategies for maintaining mental health, the importance of balanced nutrition, and the role of core values in athletic performance. Finally, the conversation addresses the nuanced decisions around exercise during recovery from disordered eating and emphasizes the multifaceted support required for healthy, successful athletes.01:29 Meet Dr. Kate Bennett: Clinical Sports Psychologist02:18 Career Evolution: From Athletic Trainer to Sports Psychologist05:04 The Importance of Mental Health in Sports12:35 Personal Experiences and Overcoming Challenges17:16 The Four P's of Confidence24:35 Balancing Personal and Professional Life27:35 Transition to Mountain Biking27:48 The Evolution of Downhill Riding28:29 Passion and Purpose in Sports30:00 Balancing Athleticism and Health31:46 The Role of Passion in Eating Disorders34:06 Coping Mechanisms in Sports41:28 The Importance of Flexibility in Training45:59 Treating Athletes with Eating Disorders48:32 Fun Fast Facts with Dr. Kate Bennett50:38 Conclusion and ResourcesKate Bennett, PsyD, is a clinical sport psychologist. She is the reigning 2024 Downhill Masters National Champion in addition to being a two-time national track cycling champion. Prior to her clinical training, Dr. Bennett was an athletic trainer and cycling coach. She combines her sport experiences and clinical expertise to treat athletes recovering from eating disorders, disordered eating, exercise dependency, and REDs. Dr. Bennett authored "Treating Athletes with Eating Disorders."Connect with Dr. Kate Bennett:FB: @AthleteInsight IG: @athlete_insight website: www.athleteinsight.coFor more information about the show and to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode, sports dietitian Lindsey Cortes chats with Georgia Cass, a strength and conditioning coach specializing in womens rugby. They discuss Georgia's introductionto the sport, the fundamentals of rugby and importance of a strength coach, iniury, concussioms, and Georgias development of the Power Pitch Protocol, tailored specifically for female rugby players. Lindsey and Georgia explore injury prevention, the importance of proper neck exercises to reduce concussions, and the role of nutrition for this high-intensity high-power contact sport. 01:19 Meet Georgia Cass: Strength and Conditioning Coach02:28 Georgia's Journey to Rugby and Coaching06:32 The Sport of Rugby: An Overview14:32 Strength and Conditioning for Rugby19:37 Nutrition and Recovery in Rugby26:56 The Importance of Nutrition in High-Intensity Sports27:47 Concussion Risks and Prevention in Rugby29:14 Strength and Conditioning to Reduce Concussion Risks32:20 The Role of Omega-3s in Concussion Recovery36:15 Introducing the Power Pitch Protocol38:39 Comprehensive Training for Female Rugby Players43:35 Rapid Fire Questions and Final ThoughtsGeorgia Cass is a Strength & Conditioning coach, performance coach and Founder of LiftHer Strength. She has been working with female athletes for over 7 years and over the last 2 years has shifted her focus to working with female rugby players specifically.You can find her on Instagram @lifther_strength and TikTok @liftherstrengthFor more information about the show head to:www.FemaleAthleteNutritionPodcast.comor email:[email protected] To work with Lindsey on improving your nutrition head to:www.RiseUpNutritionRUN.comor email:[email protected] Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode, Lindsey Elizabeth Cortes introduces guest Kriss Hendy, an owner of Strength for Endurance. Kriss and Lindsey discuss the role of strength training in preventing injuries and enhancing performance, specifically in endurance athletes. The conversation also discusses the upcoming Endurance Speaker Series taking place in the UK, and available virtually. The Endurance Speaker Series features experts in the field discussing vital topics such as hydration, overtraining, and training through menopause. Kriss and Lindsey hope that through listening to this episode, listeners will take action to sign up for the event! The episode underscores the importance of addressing various needs of athletes, from strength to endurance and nutrition, supported by expert advice and real-life examples.01:18 Guest Introduction: Kriss Hendy03:18 The Importance of Strength Training for Endurance Athletes05:14 Challenges and Evolution in Endurance Training06:21 Benefits of Strength Training Beyond Injury Prevention08:59 Screening and Personalized Training Programs10:18 Endurance Speaker Series Overview15:07 Key Topics and Speakers in the Series26:45 The Complexity of Coaching and Training27:26 Understanding the Layers of Athletes28:52 The Importance of Nutrition in Sports29:55 Balancing Life and Training30:47 The Role of Education in Athletic Performance33:52 Insights from the Speaker Series36:54 Overtraining and Its Impacts41:26 Rapid Fire Questions with Kriss45:45 Conclusion and ResourcesKriss Hendy has been working within the endurance community for over 15 years now, studying, coaching, supporting (husband to an elite level athlete) and now helping other coaches and athletes within a mentoring and consulting capacity. He is owner of Strength For Endurance, whose multi-disciplinary approach ensures athletes are employing a comprehensive approach to their endurance training; in order to overcome injury, prevent overtraining and keep doing what they love for many years to come. When it comes to preparing for an endurance race or adventure, the training sessions are the easy bit. But what’s rarely considered is how this individual is going to integrate a high volume training program onto an already demanding work, family lifestyle.When someone is placing so much demand on their body physically, factors such as blood work and hormones, adequate fuelling, training load management, psychology and having a fundamental level of strength and conditioning are essential. From many years of professional and personal experience, Kriss is passionate about raising the standard of coaching and education to the endurance community and is hosting The Endurance Speaker Series in the UK over the coming months.You can find more info about Kriss and Strength For Endurance at www.strengthforendurance.com or follow @strengthforenduranceand for Tickets to the speaker series coming up in the UK head to the link in the show notes which is hosted on Eventbrite.com: www.eventbrite.com/cc/the-endurance-speaker-series-3956193For more information about the show head to:www.FemaleAthleteNutritionPodcast.comor email:[email protected] work with Lindsey on improving your nutrition head to:www.RiseUpNutritionRUN.comor email:[email protected] Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode of the Female Athlete Nutrition podcast, host and sports dietitian Lindsey Elizabeth Cortes engages in an insightful discussion with fellow sports dietitian and eating disorder specialist Rebecca McConville. They delve into the complexities of nutrition and the pressures on female athletes regarding body image and health. Becca shares her expertise on Relative Energy Deficiency in Sport (RED-S), its symptoms, and how it affects athletes. They also discuss the importance of a multidisciplinary approach to treatment and how providers can better assist their clients. Becca further explains her certification program aimed at educating and empowering other providers in the field. The episode is filled with valuable insights and practical advice for athletes, coaches, and health professionals alike.01:19 Meet Rebecca McConville: Expert in RED-S02:38 Understanding RED-S: Personal Experiences04:18 The Impact of Underfueling on Athletes06:45 Exploring RED-S in Depth13:05 Unseen Contributors to RED-S18:45 Addressing RED-S and Eating Disorders19:12 Debating the Existence of RED-S29:49 The Role of Physical Therapists in Nutrition30:45 Mental Health and Nutrition Connection31:15 Challenges in the Medical Model32:01 Athletes and Nutritional Misconceptions33:10 Knowledge vs. Application in Nutrition36:56 Social Media's Impact on Athletes41:49 Training and Educating Providers47:24 Fun and Personal Insights50:16 Conclusion and ResourcesResources and Links Mentioned:Does Relative Energy Deficiency in Sport (REDs) Syndrome Exist?https://link.springer.com/article/10.1007/s40279-024-02108-yRebecca McConville's website: https://beccamcconville.com/For more information about the show head to:www.FemaleAthleteNutritionPodcast.comor email:[email protected] work with Lindsey on improving your nutrition head to:www.RiseUpNutritionRUN.comor email:[email protected] Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode of the Female Athlete Nutrition Podcast, Lindsey Elizabeth Cortes speaks with Whitney Otto, US world rowing champion and 2000 Olympic alternate. Whitney, co-author of 'Body Image Inside Out,' shares insights on how body image and nutrition intersect for female athletes. They explore the societal pressures that impact body image, the importance of distinguishing body functionality from aesthetics, and how body image issues can affect athletic performance.Whitney emphasizes the need for compassion, validation, and the utility of resources like guided worksheets to improve one's relationship with their body. They discuss common struggles like the female athlete triad, strategies for maintaining a positive body image, and the role of supportive teams in the healing process.01:16 Meet Whitney Otto: From Rowing Champion to Performance Coach02:33 Body Image Inside Out: A Revolutionary Approach04:07 The Complex Relationship Between Athletes and Body Image05:43 Understanding and Validating Body Image Struggles15:45 The Role of Clothing in Body Image22:05 The Importance of Listening to Your Body27:36 Body Image as a Team Sport28:36 Understanding Body Image and Support Systems29:21 The Role of Nutrition in Athletic Performance29:49 Addressing Negative Body Image36:16 The Female Athlete Triad39:47 Writing and Reflecting on Body Image44:38 Maintaining a Healthy Body Image50:54 Rapid Fire Questions and ConclusionWhitney Otto is a US world rowing champion and 2000 Olympic alternate who pivoted her skill and passion into helping individuals and teams achieve their goals through leadership development and clinical intervention. She holds a BA from Brown University, an MA in counseling psychology from Lesley University, and a Professional Coaching Certification from The Coaches Training Institute. Her clinical perspectives are informed by over a decade of experience treating eating disorders. Her inspiring and collaborative style was further honed through years of experience serving as a Master coach for physicians, elite athletes, entrepreneurs and C-Suite executives. Whitney serves as a Master Performance Coach and consultant at Valor Performance, and coach for R3 Continuum serving Senior level clients at Deloitte. Whitney also serves as Group Guide for CHIEF. She is the co-host of UNTRAINED, a podcast that launched in January of 2023 focusing on giving the tools and mindsets needed to help corporate executives “untrain” from toxic mindsets and perspectives that result in professional success at personal expense.Connect with Whitney:https://www.instagram.com/bodyimageinsideout/https://www.linkedin.com/in/whitneylpost/https://www.linkedin.com/in/deb-schachter-363b206/For more information about the show head to:www.FemaleAthleteNutritionPodcast.comor email:[email protected] work with Lindsey on improving your nutrition head to:www.RiseUpNutritionRUN.comor email:[email protected] Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode, Lindsey Elizabeth Cortes talks with Dr. Kate Edwards, a physical therapist and orthopedic specialist, about the complexities of nutrition for female athletes and the societal pressures they face. The conversation delves into Dr. Kate's new app, RUNsource, designed to offer runners comprehensive resources and support. They discuss the significance of having a supportive network for nutrition, mental health, and injury prevention, and how this app can help runners of all levels. The episode also touches on the importance of alternative coping mechanisms beyond running, the science behind common runner injuries, and the need for tailored resources in the athletic world. 01:18 Meet Dr. Kate Edwards 01:28 Kate's Journey and Episode 73 Recap 02:11 New Content and Dr. Kate's Background 04:38 The Birth of Fast Bananas and RUNsource 05:49 The Importance of Specialized Care for Runners 10:04 Features of the RUNsource App 17:30 Tailored Programs for Every Runner 22:22 Emotional Connection to Running 22:53 Personal Struggles and Running as a Stress Reliever 23:27 The Importance of Balanced Training 26:08 Exploring Alternative Stress Relievers 27:29 Running as a Universal Sport 30:15 Common Injuries and Prevention 35:18 RUNsource App Features and Benefits 39:02 Conclusion and Additional Resources Dr. Kate Mihevc Edwards is a highly accomplished physical therapist and board-certified orthopedic specialist with over 15 years of experience in sports medicine and orthopedics. As the founder of Precision Performance and Physical Therapy in Atlanta, GA, and the creator of Fast Bananas RUNsource, a cutting-edge app designed specifically for runners, Kate has dedicated her career to optimizing performance, preventing injuries, and enhancing the biomechanics of runners at all levels—from beginners to Olympians. A published author and sought-after speaker, she blends the latest research with actionable insights to empower athletes to achieve their personal best while staying healthy and resilient. Connect with Dr. Kate Mihevc Edwards on Instagram: @fastbananasrun @katemihevcedwards @precisionpt_atl Find her website at: https://www.fastbananas.com/ For more information about the show head to: www.FemaleAthleteNutritionPodcast.com or email: [email protected] To work with Lindsey on improving your nutrition head to: www.RiseUpNutritionRUN.com or email: [email protected] See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This episode of the Female Athlete Nutrition podcast is with Registered Sports Dietitian and certified intuitive eating counsellor Becca Rick. Becca is a lifelong runner and we spend time discussing her relationship with endurance training and nutrition. She recently completed the Moab 240-mile ultramarathon, prompting a discussion about her fueling before and during, as well as her training, sleeping and race logistics. This includes fueling training, tapering and rest days, the importance of rest days, and pre-competition nutrition strategies that can be applied to anyone preparing for an athletic event or competition.  Becca and I dive into intuitive eating as an athlete–yes, it’s possible!–and why it’s not the “hunger-fullness” diet. We give listeners tips for making intuitive eating work for you that do include planning and conscious thought about fueling your sport. Becca talks about being a dietitian for elite speed skaters, helping fuel the speed and power demands of their sport, and tackling the topic of power-to-weight ratio. Becca opens up about past struggles with binge eating disorder and exercise dependency, and how she wishes she had help from a sports dietitian during recovery. We ask what “normal eating” really means and define being recovered. Becca’s recovery story highlights the non-linear journey to healing, but that it is possible! You can recover and continue to perform your sport! We’re here to help: find out more and get in touch today! TOPIC TIMESTAMPS: 2:55 Becca’s ultra running journey; how sports relate to life  9:00 Running 200-mile races: logistics and limits 13:40 Fueling training and racing ultramarathons; gut training 16:55 Rest and recovery around races; fueling rest and easy days  24:30 Pre-race/ competition nutrition strategies  25:45 Intuitive eating as an athlete (+ why it’s not the “hunger-fullness” diet) 30:50 Becca’s eating disorder history: struggling with binge eating disorder and exercise dependency; ED recovery as an athlete and the role of a sports dietitian 34:45 ED recovery is non-linear; what even is “normal eating” and being “recovered”?! 40:00 How ultrarunning supported Becca’s ED recovery  44:10 Speed skating nutrition, power-to-weight ratio 52:40 Becca’s future ultrarunning plans 53:40 End of the podcast questions Find Becca (Rebecca) online here: https://nutritionmechanic.com/  Follow Becca on Instagram @becs_slc and me, your host Lindsey Cortes, @female.athlete.nutrition  SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6  Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com And get nutrition help today!  Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.