575: A woman's guide to metabolism, protein, & training smarter | Abbie Smith-Ryan, Ph.D.
Abbie Smith-Ryan, Ph.D., leading researcher in the field of metabolism, sport nutrition and exercise performance, joins us to discuss best practices for supplementation, proper nutrition, and training.
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Show Notes
“Women's needs are ever-evolving,” says Abbie Smith-Ryan, Ph.D.
Abbie Smith-Ryan, Ph.D., leading researcher in the field of metabolism, sport nutrition and exercise performance, joins us to discuss best practices for supplementation, proper nutrition, and training, plus:
- Women’s unique needs for nutrition & performance (~2:48)
- The role of nutrients (~4:45)
- The importance of protein (~5:15)
- Smith-Ryan’s approach to nutrition (~9:55)
- Supplementation (~11:30)
- How to optimize body composition (~13:20)
- Should women fast? (~17:30)
- Caloric intake for women (~22:55)
- Hydration (~27:15)
- The benefits of creatine (~30:00)
- How to train smarter (~35:30)
- Heart rate zones & training (~37:40)
- Injury and recovery (~43:00)
- Recent research (~47:35)
- Closing thoughts (~47:00)
Referenced in the episode:
- Follow Smith-Ryan on Instagram (https://www.instagram.com/asmithryan/)
- Learn more about her work (https://asmithryan.com/)
- Research on pre-sleep feeding & recovery (DOI: 10.1080/15502783.2023.2236055)
- Research on body composition, physical activity, and menopause symptoms (DOI: 10.1097/GME.0000000000002334)
- Research on hormonal contraception and the menstrual cycle on recovery (DOI: 10.1519/JSC.0000000000004764)
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