

543: How women should eat, exercise, & recover to gain lean muscle | Alyssa Olenick, Ph.D., exercise physiologist
Jun 2, 2024
Exercise physiologist Alyssa Olenick discusses how women should eat, exercise, and recover to gain lean muscle. Topics include differences in exercise between men and women, signs of energy deficit, assessing recovery, ideal protein and carb intake, benefits of creatine for women, resistance training tips, lifting to failure, maximizing a 30-minute workout, switching up routines, staying active on off days, and the benefits of taking the stairs.
Chapters
Transcript
Episode notes
1 2 3 4 5 6 7
Introduction
00:00 • 1min
Optimizing Nutrition and Energy Balance for Women's Health
01:28 • 27min
Unlocking the Benefits of Creatine Supplementation
28:43 • 6min
Optimal Carbohydrate Choices for Recovery
34:28 • 4min
Approaching Resistance Training for Women
38:49 • 5min
Optimizing Full-Body Workouts for Women
43:40 • 25min
Strength and Mobility: Overcoming Fragility Myths
01:08:29 • 6min