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Show Notes
During this episode you’ll learn about:
- Maura Donovan’s best practices for daily well-being [1:12]
- Today’s topic: Sports performance and women’s health [2:00]
- The impact of hormones on women’s nutritional needs [2:51]
- How women’s health needs change in different life stages, from first menstruation to menopause [4:57]
- Common nutrient deficiencies for female athletes [8:32]
- The menstrual cycle’s effects on workout success and athletic performance [10:22]
- How to adjust nutrient intake and workout routines during the menstrual cycle [13:20]
- What is relative energy deficiency in sport (RED-S)? [15:32]
- The Athlete’s Plate, a tool to improve fueling strategies [17:37]
- The best supplements for female athletes [19:21]
- Benefits of creatine for women [20:37]
- Simple meal planning strategies for busy athletes [22:59]
- Questions from the community
- How much protein do women need? What are the best sources of protein for women? [25:22]
- What supplements for women help with muscle soreness and post-exercise recovery? [27:58]
- How much water do women need every day? Do women have different hydration needs than men? [29:47]
- What are signs and symptoms of RED-S in female athletes? [30:35]
- What foods or supplements help with low energy during the monthly cycle? [32:14]
- If I follow a vegan diet, do I need to take an iron supplement? [34:00]
Resources related to this episode:
- A Lifetime of Balanced Nutrition Advice for Women
- An Athlete’s Nutrition: 3 Considerations for Endurance and Strength
- Importance of Good Nutrition for Young Female Athletes
- 3 Tips for Women Who Want to Build Muscle
- How to Build a Human Powered Health Routine
- Not Just for Men: How Pre-Workout Elite Benefits Women
- Too High or Too Low? A Guide to Women’s Testosterone Levels
- Creatine: Benefits for Women's Health
- How Does Thorne Support Traveling Athletes?
- The Dangerous Effects of Under-Fueling: Energy Deficiency in Sports
- Why the Best Supplements for Athletes Are NSF Certified for Sport®
- The Risks of Being Vitamin D Deficient as an Athlete
Products mentioned in this episode: Creatine, Whey Protein Isolate, Iron Bisglycinate, Super EPA, Calcium, Vitamin D-5,000, Curcumin Phytosome, Amino Complex, Magnesium Bisglycinate, Vitamin C
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