Female Athlete Nutrition Lindsey Elizabeth Cortes

This episode of the Female Athlete Nutrition podcast is with Adidas-sponsored professional trail runner Dani Moreno. Dani ran cross country and track at the NCAA Division I level, where she struggled with burnout and all the demands of student-athlete life. Following graduation, she found balance outside of sport, before returning to competitive running, this time on the trails. She shares these challenges, as well as how she navigated puberty and body changes in high school that affected her performances. We discuss how nailing your nutrition is a constant learning curve, sharing our current health-promoting nutrition goals. Dani highlights her favorite foods for fueling training and recovery, including the importance of fats like butter and whole milk. Dani talks about her life as a professional athlete running sub-ultra trail distances, and the importance of recovery for performance. Dani is a wonderful example of a fast, fit, and fueled female athlete, and we hope you enjoy this episode!

TOPIC TIMESTAMPS:

2:00 Dani’s athletics journey: from HS soccer to pro running

4:45 Puberty and body change challenges; the power of positive mentors

12:00 Burnout as a college athlete

16:00 Finding a life outside of sports; returning to competitive running on the trails 

21:45 Day in the life of a professional trail runner

25:00 Nutrition goals (“healthy” ones!)

27:40 Fueling tips for training and recovery: the importance of fats (e.g. butter and whole milk) and protein for performance and staying injury free

31:00 Race day nutrition and hydration: before, during and after

35:00 Highlighting sub-ultra trail running with Dani’s SubHub podcast

40:05 End of the podcast questions 

Check out the SubHub podcast

Follow Dani on Instagram @dan_yell_a and your host, Lindsey Cortes, @female.athlete.nutrition 

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/ 

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

THANK YOU TO OUR SPONSORS:

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This Female Athlete Nutrition podcast episode is with Tokyo 2020 Olympian Elise Cranny. Currently a Nike-sponsored professional runner, Elise found success early on in high school and college, before going on to compete in the Olympics and set multiple American records. These highs have not been without lows, and Elise shares about her struggles with relative energy deficiency in sports (RED-S) that led her down a path of injuries, fatigue, and underperformance. We discuss the steps she took to recover her period, overcome injuries, and restore her mental and physical health through proper fueling and reduced training. Elise is an incredible role model to all athletes, speaking candidly about how embracing body changes, weight gain, and eating more has made her a better, faster, less injured runner. She uses her story to help others avoid the pitfalls of RED-S and underfueling through her social media and the Voice In Sport (VIS) platform. We talk about how the menstrual cycle can be a superpower: Finally, we get an inside look at what fuels this Olympian, and leaves Elise feeling strong and energized.

In this episode we talk about:

4:20 Elise’s diverse athletic background: early running success

8:00 The impact of becoming an Olympian and American recorded holder 

10:20 Mentoring athletes through Voice In Sport (VIS)

13:30 Elise’s RED-S struggles

17:00 Overcoming amenorrhea: adding fats and snacks, adjusting training, nutrient timing

21:00 Dealing with body changes and disordered thoughts

23:50 The importance of periods and hormones for performance, recovery from training, avoiding injuries and longevity in sports 

29:00 Nutrition after RED-S and period recovery

32:50 Elise’s passion for baking with her sisters; the social side of food

35:40 Fueling tips for great training and performance: bone broth, oatmeal, protein smoothies, ice cream!

41:50 End of the podcast questions

Check out Voice In Sport (VIS) where both Elise and I support female athletes.

Follow Elise on Instagram @elise.cranny and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/ 

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

THANK YOU TO OUR SPONSORS:

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with sports dietitian Angie Asche. Angie specializes in helping baseball and softball athletes fuel, and this is the theme of our conversation. We talk about caffeine consumption in athletes, and the effect of energy drinks and other stimulants on performance and sleep. Angie and I give listeners advice for fueling late night training and competition, and the importance of sleep. When sleep is disrupted, meal timings can be too, and breakfast is often sacrificed. We highlight why athletes need to consume a “wake up” snack to help optimize their performance and recovery, not to mention body composition and mood. For baseball and softball athletes playing multiple times a week for many months, their daily diet is their competition diet, and we chat about how athletes can fuel back-to-back competition, as well as how different players can understand their individual energy requirements. Snacking throughout the day is necessary for athletes, and Angie gives recommendations that focus on whole foods, antioxidants, and polyphenols. 

Whether it’s for your sport, health, RED-S and hormonal recovery, or any number of reasons, weight gain is a goal for many athletes. Angie and I discuss “healthy weight gain” and muscle gain, with strategies for athletes needing to increase their energy intake. Angie introduces her cookbook “Fuel Your Body”, which is targeted at busy athletes with limited cooking knowledge and resources. Many of her meals can be made without cooking in an athlete’s room, and lots are plant-based.

TOPIC TIMESTAMPS:

2:15 Angie’s athletics and nutrition background

7:35 Nutrition for baseball and softball athletes 

10:55 Meal timing and frequency: breakfast, around training/ competitions 

13:05 Caffeine and energy drinks

16:05 Stimulant, sleep, and appetite use in athletes for energy

18:35 Nutrition during long competition seasons; when your game day diet is your daily diet

20:30 Variable energy needs based on training; using technology to estimate needs 

23:00 Recovery nutrition: antioxidants, fruits and vegetables, nuts (almonds)

26:15 Healthy weight and muscle gain tips: “mass = gas” 

36:00 Angie’s cookbook “Fuel Your Body” helping busy student athletes cook with minimal resources

Check out Angie’s business “Eleat Sports Nutrition” and her cookbook “Fuel Your Body”

Follow Angie on Instagram @eleatnutrition and your host, Lindsey Cortes, @female.athlete.nutrition 

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/ 

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

THANK YOU TO OUR SPONSORS:

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with Head Lacrosse Coach at Northern Michigan University, Lindsey LeMay Majkrzak. Lindsey shares her athletic background, participating in both NCAA Division I lacrosse and rowing. Her own mental health struggles in college prematurely ended Linsey’s own playing career, but not her love for the sport of lacrosse. Aged 24, Lindsey took on the Head Coach role at Northern Michigan, and has steadily guided her women’s lacrosse team to more and more success. We highlight the importance of women coaches, as well as ways Lindsey has built a healthy and thriving culture through intentional recruiting, emotional wellbeing, and not overemphasizing competitiveness at the cost of enjoying lacrosse. Lindsey talks about how prioritizing positive memories and the mental health of her athletes has benefited their performances and overall college experience. 

Lindsey and I discuss strategies to enhance student athletes’ mental health on college campuses, and the resources available, including The Hidden Opponent and Morgan’s Message. We also talk about how Lindsey promotes a positive nutrition culture among her team, leaning on strength and conditioning staff, providing athletes’ with multiple food options when traveling, and not commenting on athletes’ plates or choices. And Melissa also answers our end of the podcast questions.

TOPIC TIMESTAMPS:

6:40 Lindsey’s athletics and mental health background: competing at the NCAA D1 level in both lacrosse and rowing 

13:50 Switching to collegiate rowing 

17:20 Lindsey’s path to coaching lacrosse

23:15 Learning from mentors; coaching with athletes’ mental health and happiness in mind

26:10 Keys to athletic success for female athletes: prioritizing culture and emotional well-being

29:15 Women in sports as coaches and athletes 

31:50 Creating a positive team culture: combining positive experiences with competitive mindsets; recruiting the “right” athletes

39:45 Mental health resources on college campuses/ coach team mental health activities 

46:00 How improving athletes’ mental health improves performance

51:40 Promoting a positive nutrition culture in sports teams

1:00:40 End of the podcast questions 

Read Lindsey’s Hidden Opponent article: Setting the Standard: Lindsey LeMay, Northern Michigan University 

Check out the Hidden Opponent here and our previous episodes with Hidden Opponent members:

119: Improving Athlete Mental Health & Toxic Team Culture with Leeann Passaro

118: Team USA Swimmer's Battle With Anorexia + Medical Retirement with Eva Merrell

114: Student-Athlete Mental Health Matters! With Arla Davis

Follow your host, Lindsey Cortes, @female.athlete.nutrition 

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/ 

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

THANK YOU TO OUR SPONSORS:

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with REDs researcher, elite runner Melissa Lodge. Melissa opens up about how her personal experience with RED-S and underfueling led to a series of stress fractures and underperformance as an NCAA Division I athlete. Recovering from RED-S led to performance breakthroughs for Melissa, and also motivated her to study RED-S and advocacy for RED-S awareness and the dangers of underfueling through @FED_collaborative. 

Melissa and I discuss the importance of studying female athletes, using research to inform practical takeaways for athletes, coaches, and other support staff. We debunk the hype around menstrual cycle nutrition, encouraging athletes to fuel enough always regardless of their menstrual cycle phase. We highlight how our bodies are trying to help us, and why fueling enough allows them to perform optimally: RED-S is a way our bodies protect us in a state of low energy availability. We finish by focusing on the importance of meeting our carbohydrate needs, why athletes are underfueling carbs, and avoiding low carbohydrate availability. And Melissa also answers our end of the podcast questions.

TOPIC TIMESTAMPS:

4:10 Melissa’s experience with RED-S and bone stress injuries 

7:10 How RED-S can affect every body and in a variety of ways

14:30 Performance (+ health) benefits of RED-S recovery 

21:30 The female athlete program at Boston Children’s Hospital and Melissa’s involvement in this leading research program

28:00 Using research to give practical takeaways for female athletes 

31:25 Male vs female athlete research 

33:40 Is menstrual cycle nutrition a thing?

39:20 Iron absorption in women; examples of our bodies being smart!

42:10 Why RED-S is a survival tool; the importance of working with your body

45:50 The dangers of underfueling carbohydrates; low carb and energy availability in athletes. For more on low carb availability, check out: 174. Blood Sugar, Continuous Glucose Monitors (CGMs), + Carb Intake with Kelsey Pontious, RDN

57:30 End of the podcast questions 

Follow Melissa on Instagram @mel_lodge_ The FED Collaborative @fed_collaborative and your host, Lindsey Cortes, @female.athlete.nutrition 

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/ 

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

THANK YOU TO OUR SPONSORS:

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is the second in a 2-part episode series about me! After almost 4 years of weekly podcasts, we have a lot of listeners who probably don’t know my story, so here it is! If you haven’t already, go back and listen to Part 1 here!

Transitioning on from my own struggles with disordered eating, over-exercising, and my body, I discuss 3 key recovery tips. I bring listeners up to speed with the last decade of my life, where I have maintained a healthy relationship with food and my body, using sports nutrition to my advantage as I’ve trained for marathons as a recreational runner working full-time as a dietitian. I share my journey with birth control, understanding the menstrual cycle and hormones, and how I’ve recently been using Natural Cycles to track my own cycle.

Pregnancy and parenting has been a big part of the last 5 years, and I talk about coping with body changes during this part of life, as well as nutrition through pregnancy and as a mom. I share advice for fueling a busy schedule, including meal planning, snacking, and convenience food. With my second son Levi having severe dietary restrictions, family meals look a bit different, and I speak to those challenges too.

I finish off with my food fundamentals, and while I’m strongly against food rules, I share a few of my own! Yes, call me a hypocrite, but they’re not your typical nutrition “do’s and don’ts”! 

TOPIC TIMESTAMPS:

1:20 Introducing Part 2 brief overview of Part 1; go listen to Part 1 here if you haven’t already 

4:30 3 tips for healing from disordered eating 

10:50 Fueling as a recreational athlete, training for a marathon, while working as a dietitian

15:25 Pregnancy fueling and health challenges: I mention Episode 33 and Episode 132

19:30 My birth control experiences; understanding your menstrual cycle and hormones 

28:40 Menstrual cycle nutrition 

30:20 Nutrition as a busy mom: food freedom, snacking, convenience food, meal planning 

39:10 Meal planning tips 

41:15 Body changes around pregnancy and as a mom

42:10 Parenting a son with severe dietary restrictions and eating challenges: I mention Episode 140 and Episode 143

49:05 Food fundamentals and *not* food and hydration rules

Follow me, your host Lindsey Cortes, @female.athlete.nutrition 

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/ 

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

THANK YOU TO OUR SPONSORS:

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order