How well do you understand the unique physiological and nutritional needs of female athletes? In this episode, Dr. Abby Smith-Ryan, a leading researcher in exercise and nutrition, helps navigate the often-overlooked topic of gender differences in fitness and nutrition. We discuss how men's and women's physiology differ and how coaches can provide tailored advice to better meet the goals of both male and female athletes.

We explore the concept of cycle syncing and the impact of the menstrual cycle on performance, as well as the pros and cons of this approach. We discuss the role of nutrition and energy availability in maintaining a menstrual cycle and overall performance across the cycle. Abby also explains the importance of creating an empathetic coaching environment to better understand women's bodies in training.

Finally, we dive into the differences between men and women when it comes to nutrient metabolism and assess the benefits of supplements for women's health and performance. Abby highlights how differences in fuel utilization should be taken into consideration when it comes to work-to-rest ratios and caloric profiles. Don't miss this captivating episode that sheds light on the unique needs of female athletes!

Time stamps:

[6:06] Physiological differences between men and women and how they impact recommendations

[10:56] Physiological changes during the menstrual cycle

[14:32] Does research support the practice of cycle syncing?

[21:50] How coaches can work with their female athletes to optimize their training

[25:45] How women can optimally fuel their training based on nutrient metabolism

[30:39] Macronutrient recommendations based on female physiology

[34:04] The importance of nutrient timing for women

[35:31] Supplements to optimize female health and performance

[44:57] Top action items for trainers and coaches

[46:20] Information on Abbie's master's and PhD programs

Dr. Abbie Smith-Ryan is a professor in the Department of Exercise and Sport Science at the University of North Carolina-Chapel Hill. She is the director of the Applied Physiology Lab where her research is aimed at developing and exploring practical and effective evidence-based approaches to help with weight loss, body composition, performance, and disease prevention. She has a passion for communicating science and has received several awards from the National Strength & Conditioning Association including the Nutrition Researcher of the Year, Young Investigator of the Year, and Outstanding Sport Scientist of the Year.

You can learn more about Abbie by visiting her website and following her on Instagram. To read any of the papers mentioned in the episode, head to Abbie's ResearchGate page.

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