Episode 31 Full interview with Abbie Smith-Ryan PhD

Timeline:

3:18 Women oxidize fat better than men. This purportedly “should” provide a performance advantage to women in ultra-endurance events. Yet men still win these events and hold the records (in the aggregate). What does Dr. Smith-Ryan say about this?

7:48 Are there sex differences vis a vis skeletal muscle fiber type? Are women more fatigue-resistant

10:17 Birth control – effects on performance and/or substrate utilization

14:07 The only sample that matters is you!

15:00 The menstrual cycle – the effects on various indices of female physiology; TDEE goes up by 300-400 kcals!

21:00 High end female athletes often want to be amenorrheic – Dr. Smith-Ryan opines.

24:46 What is muscle quality? Lift heavy shit.

27:07 Many reps with light weights or lift heavy weights with fewer reps? Why Abbie finds this comparison annoying.

30:30 HIIT vs steady-state aerobic training – the value of each.  NOBODY does hit every day. Because if you say that, you are lying to yourself.

35:04 Sex differences in the adaptive response to HIIT?

38:22 Sex differences in pain perception? Is it real? Do women perceive less pain post-DOMS protocol?

41:40 Protein needs in athletic women vs men? Abbie consumes enough protein😊

46:38 Intermittent fasting vs chronic caloric restriction.

48:53 Creatine – its effects on women? Supplementation over the menstrual cycle. Women gain maybe ½ a pound of fluid.

54:10 Supplement recommendations from the good doctor

Abbie E. Smith-Ryan, Ph.D., CSCS*D, FNSCA, FACSM, FISSN  is a Professor at University of North Carolina Chapel Hill in the Department of Exercise and Sport Science.  

Dr. Smith-Ryan completed her undergraduate degree from Truman State University (Kirksville, MO) and her graduate work in Exercise Physiology from the University of Oklahoma (Norman, OK; MA and PhD).  Dr. Smith-Ryan’s research interests center around exercise and nutrition interventions to modify various aspects of body composition, cardiovascular health, and metabolic function.  She is an active researcher in the field of metabolism, sport nutrition and exercise performance, in both healthy and clinical populations, leading projects funded by the National Institutes of Health and International and National industry sponsored clinical trials.  Dr. Smith-Ryan contributes to the current body of scientific literature with over 120 peer-reviewed manuscripts; a number of scholastic books and book chapters, and international/national presentations. She is actively involved in the National Strength and Conditioning Association, American College of Sports Medicine, and the International Society of Sports Nutrition. She was recognized by the NSCA as the Nutrition Researcher of the Year (2013) and the Young Investigator of the Year (2015). Abbie Smith-Ryan | Exercise and Sport Science (unc.edu)

Hosted by Jose Antonio PhD

https://www.sportsnutritionsociety.org/Board-of-Directors.html 

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition, www.issn.net as well as the co-founder of the Society for Sports Neuroscience.

Twitter: @JoseAntonioPhD

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Anthony Ricci | College of Health Care Sciences | NSU (nova.edu)

Twitter: @sportsci_psyDoc