221: Growing Gains: Training & Nutrition through Teen Growth Spurts with Erica Mulholland

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and lifelong athlete, speaks with returning guest Erica Mulholland, a speed, agility, and strength coach based in Tampa, Florida. The conversation dives into the challenges and misconceptions around nutrition and body expectations for female athletes, with a focus on the impact of growth spurts on young athletes' performance, injury prevention, and training techniques.Erica shares her expertise and experience to highlight the importance of balanced nutrition, the benefits of consistent strength training, and the necessity of rest and recovery. The episode emphasizes shifting the narrative from focusing on weight and body image to embracing strength, proper nutrition, and the natural development process. It serves as a resourceful guide for athletes, parents, and coaches to support the holistic well-being of female athletes.Episode Highlights:01:22 Meet Erica Mulholland: Speed, Agility, and Strength Coach03:11 Understanding Growth Spurts in Female Athletes05:18 The Importance of Nutrition During Growth Spurts14:18 Common Overuse Injuries and Prevention20:38 Personal Stories and Experiences25:48 Holistic Training for Young Female Athletes27:49 Importance of Rest and Recovery29:08 Balancing Training with Breaks31:23 Strength Training During Growth Spurts33:52 Embracing Muscle Mass35:55 Avoiding the Scale and Focusing on Performance40:27 Nutrition and Growth for Young Athletes44:29 Fun Questions and Final ThoughtsErica is a 3x college All-American, Hall of Fame inductee for Johns Hopkins Women’s Soccer, and former US and Brazil semi-professional soccer player. She has a Master’s in Exercise Science in Performance Enhancement and Injury Reduction. She is a Tampa-based Speed, Agility, and Strength Coach who has been working with athletes for 13 years. She is also author of The Strong Female Athlete book, which is a science-based and experience-based text with a fresh, novel approach for youth female athletes to improve speed, reduce injury, and increase strength.Erica's mission is to help youth female athletes become strong, resilient, and creative through exercise, while inspiring them to love movement and sports – to not see these as obligations, but rather, enjoyable escapes from the stressors of life.For more about Erica and her work go to www.ericasuter.com or follow @fitsoccerqueen on Instagram.Also check out Lindsey's interview with Erica about nutrition for teen athletes:https://youtu.be/s7umlceHpTA?si=cZkMG6HFqGsvZcUSAnd read more about Teen Athlete Nutrition:https://www.lindseycortes.com/post/teen-athlete-nutritionFor 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 sports dietitian and lifelong athlete, delves into the complexities of nutrition, particularly surrounding dairy and beef, with special guests Tara Vander Dussen and Natalie Kovarik. Lindsey and her guests discuss the nutritional benefits and misconceptions of dairy and beef products, including the debated use of hormones, the differences between grass-fed and grain-fed beef, and the resurgence of beef tallow in diets.Tara, a fifth-generation dairy farmer and environmental scientist, and Natalie, a fourth-generation cattle rancher, provide insightful perspectives on food production, sustainability, and the reality of farming and ranching in America. Tune in for an enlightening conversation aimed at educating female athletes on making informed dietary choices.Episode Highlights:02:42 Special Guests: Tara and Natalie04:15 The Benefits of Dairy and Beef16:05 Debunking Myths About Dairy22:29 Understanding Pasteurization and Raw Milk31:26 Choosing Risks in Everyday Life31:47 The Debate on Raw Milk34:11 Understanding Dairy and Beef Cattle38:34 Global Food Marketplace40:49 Grass-Fed vs. Grain-Fed Beef48:05 The Rise of Beef Tallow54:49 Conclusion and Podcast PromotionNatalie Kovarik and Tara Vander Dussen are the dynamic co-hosts of top ranked podcast Discover Ag. With a combined decade-long dedication to advocating for agriculture across various social media platforms, they have cultivated a devoted community of over 270k individuals. Their presence extends far beyond the digital realm though, as they have graced stages both nationally and internationally, empowering their communities to reconnect with agriculture and the hands that feed us.Connect with Natalie and Tara:YouTube and IG @discoveragpodcastWebsite: https://discoverag.com/For more information about the show, head to work with Lindsey on improving your nutrition: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 welcomes guest Sasha DiGiulian, a professional climber and entrepreneur. Sasha shares her journey from starting climbing at a young age, dealing with disordered eating, and balancing nutrition while competing globally. She discusses the inception of her nutritional company, Send Bars, which focuses on whole food ingredients and superfoods to support athletes.DONT MISS OUR GIVEAWAY: https://www.sendbars.com/pages/the-female-athlete-nutrition-giveawayThe episode highlights Sasha's triumphs over personal and professional challenges, the importance of adaptogens in her bars, and offers listeners a chance to try Send Bars through a giveaway. Sasha’s story is inspiring for female athletes navigating nutrition and aiming to perform at their best while maintaining health.She launched Send Bars because she’d been on this long term journey learning how to fuel herself properly and trusting what she put into her body. She now is passionate about nutrition and advocating for athletes to fuel themselves and embrace strength over weight.Episode Highlights:01:22 Meet Sasha DiGiulian: Climbing Prodigy04:19 Sasha's Climbing Journey06:54 The Role of Nutrition in Climbing08:44 Struggles with Disordered Eating15:09 Overcoming Challenges and Finding Balance17:59 The Birth of Send Bars19:30 Simplifying Recipes for Athletes20:07 Creating Nutrient-Dense Bars20:46 The Birth of Send Bars21:27 Overcoming Health Challenges22:02 Building the Company22:54 Launching the Product23:09 Real Food Ethos26:49 Ingredients and Nutrition28:03 Adaptogens in Send Bars31:21 Giveaway AnnouncementConnect with Sasha on Instagram @sendbars and @sashadigiulianFind her website at www.sendbars.comFor 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 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.