The mindbodygreen Podcast 575: A woman's guide to metabolism, protein, & training smarter | Abbie Smith-Ryan, Ph.D.
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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.
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Women's Evolving Needs
- Women's nutritional needs differ significantly from men's due to unique life stages like menstruation, pregnancy, and menopause.
- These life stages necessitate adjustments in micronutrients like iron, vitamin D, and calcium, as well as macronutrients, especially protein.
Prioritize Whole Foods & Iron
- Prioritize whole foods to obtain essential macro and micronutrients.
- Supplement with iron if necessary, especially for active women or those with heavy menstrual bleeding.
Practical Nutrition Approach
- Aim for 30 grams of protein multiple times a day, paired with vegetables and fruits.
- Consider supplements like multivitamins, omega-3s, and creatine to complement a whole-foods diet.