“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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