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The mindbodygreen Podcast
575: A woman's guide to metabolism, protein, & training smarter | Abbie Smith-Ryan, Ph.D.
Jan 12, 2025
Abbie Smith-Ryan, Ph.D., a leading researcher in metabolism and sports nutrition, discusses essential nutrition tailored for women. She highlights the unique dietary needs throughout various life stages and emphasizes the critical role of protein and hydration. Abbie also debunks common myths around fasting and caloric intake while advocating for smart training strategies. Listeners will learn about the benefits of creatine, the importance of recovery, and how to optimize body composition for better health and performance.
48:58
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Quick takeaways
- Women’s nutritional requirements change across life stages, necessitating greater protein and micronutrient intake during specific periods like menstruation and pregnancy.
- Incorporating creatine supplementation and smarter training strategies, such as high-intensity interval training, can significantly enhance women's muscle health and recovery.
Deep dives
Understanding Women's Unique Nutritional Needs
Women's nutritional needs vary significantly throughout different life stages, including menstruation, pregnancy, perimenopause, and postmenopause. Each stage presents unique requirements; for instance, women may require increased protein intake during menstruation and pregnancy, along with specific micronutrients such as iron and vitamin D. Studies suggest that women might experience higher protein turnover during the premenstrual phase, necessitating slightly elevated calorie and protein intake. Recognizing the importance of micronutrients and whole food sources, Dr. Smith-Ryan emphasizes that women should focus on balanced diets rich in protein, fruits, and vegetables to support their evolving requirements.
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