543: How women should eat, exercise, & recover to gain lean muscle | Alyssa Olenick, Ph.D., exercise physiologist

“If we’re well-fed and well-trained and well-recovered, we can do so much,” says Alyssa Olenick. 

Alyssa, an exercise physiologist, sports nutritionist, and ultra runner, joins us to discuss how women should eat, exercise, and recover to gain lean muscle, plus: 

-The exercise differences between men and women (~2:04)

-Signs you’re in an energy deficit  (~6:31)

-How to assess recovery (~13:52)

-The ideal protein & carb intake for women (~21:30)

-Creatine benefits for women (~28:46) 

-Her favorite carbs for recovery (~34:17)

-How women should approach resistance training (~39:55) 

-How to know you’re lifting heavy enough (~45:13)

-Why you should try to lift to failure on occasion (~47:00)

-How to make the most of a 30-minute workout (~52:50) 

-Her thoughts on drop sets (~54:45) 

-How to know it’s time to switch it up (~57:30)

-What to do on your off days to stay active (~1:02:00)

-Why you should take the stairs if you can (~01:06:05) 

Referenced in the episode: 

-Follow Alyssa on Instagram @doclyssfitness & YouTube @doclyssfitness. 

-Subscribe to Alyssa’s podcast Messy Middle

-New research on creatine for brain health

-Research on creatine’s benefits for hydration during the luteal phase

-Doc Lyss Fitness

-Research on energy deficits and carbohydrate intake in female athletes

-Research on short-term benefits of creatine for cognitive function

-Visit wildhealth.com/mbg for 20% off your Wild Health Membership.



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