Fuel Your Strength Steph Gaudreau

Today we are diving into the wonderful and crazy world of carbohydrates.

Despite what you may have been told, carbohydrates are not just ultra-processed and refined options. In fact, carbohydrate selection is incredibly diverse and very important to your daily energy intake. By looking at the big picture of what fuel you need when it comes to your training regime, you can get better outcomes when it comes to your training, energy, and recovery.

Key Takeaways
If You're Confused About Protein Powder:

Inform yourself about the science and what the research is saying about different types of supplemental protein Look for a protein powder that is third-party tested and will give your body what it needs Learn how to read the label so that you can make an informed decision when shopping in-store or online
Many Women Are Missing Out on Carbohydrates
When considering carbohydrates through the lens of strength athletes, power athletes, and moderate to high-intensity training in short durations, carbohydrates are widely misunderstood. I am speaking from personal experience here when I say that carbohydrates are a key fuel source that many athletes, particularly women, are missing out on.

If you undertake regular weight training and are looking to build muscle and add strength, you need to consume enough carbohydrates to support your training. While this is all highly contextual, you may not be consuming the proper amount of carbohydrates that your body needs.

Carbohydrates Are Your Friend
We all have a baseline of carbohydrates that we need to support our training and recovery on a daily basis. However, this can get complex. Your body is not a spreadsheet, and you don't just eat macronutrients out in the real world. This is why it is all about the finesse of understanding what your body needs in relation to the training you are doing.

Carbohydrates could be the key that you are missing that is keeping you from falling short of your nutrition and fitness goals. The longer and more intense your sessions are, the more carbohydrate intake you are going to need. I know that sounds simple on the surface, but it can take a lot of repetition and guidance in order to really soak that up. That's why I'm here.

What is your favorite carbohydrate source? Share your thoughts with me in the comments section of the episode page.

In This Episode
The problem with the ‘low carb high fat’ approach that has become popular among the peri-menopause crowd (7:52) Understanding the science behind what your body requires on a daily basis (14:28) Sex-specific considerations when it comes to carbohydrates for female athletes (18:07) Carbohydrate ranges for strength athletes or short intense training sessions (20:54) The importance of support and guidance when it comes to bridging the gap in your nutrition (27:12)
Quotes
“When I work with my students who come into Strength Nutrition Unlocked, my one-on-one clients, or I get questions  DM’s from all of you out in the world, carbohydrates are absolutely at the top of the list when it comes to things that people are confused and also curious about.” (1:23)

“As an athletic person, you are going to have needs that are probably different from a general baseline of solid nutrition.” (12:42)

“This is where knowing your needs, and working with someone who can help you figure that out, can really be helpful in customizing this to your training.” (22:05)

“Many, many of the women that I work with underestimate how much actual energy they need daily.” (22:19)

“This is really where a coach or nutritionist who is certified and experienced in sports nutrition or a sports dietitian. Those folks like myself can actually help you to move forward instead of being stuck in the weeds.” (29:58)

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Apply for Strength Nutrition Unlocked Here

Carbohydrates for Women Athletes Article

Find the full show

If you are confused about protein powder, you are definitely not alone. One of the most common questions I get from listeners is what to look for when shopping for a protein powder. This is why I have dedicated this episode to everything you need to know about the science and research behind protein powder, the differences, the benefits, how to read the label, and so much more.
If You Are Confused About Protein Powder, You Should:
Inform yourself about the science and what the research is saying about different types of supplemental protein
Look for a protein powder that is third-party tested and will give your body what it needs
Learn how to read the label so that you can make an informed decision when shopping in-store or online
What the Research is Saying About Protein Powder
The best way to understand what is going on with protein powder is by looking at it from an evidence-based perspective. There is a lot of research out there to show you the different benefits and results of various types of protein powder. This is incredibly useful when determining which protein powder is right for you and will help you achieve the results that you are looking for. When you are empowered with this knowledge, you can make an informed decision and supplement your nutrition for your performance.
The Power of Protein
Protein and protein supplementation is key to achieving your goals, yet so many women are protein deficient. I know, because I was one of them!
Whatever you decide when it comes to protein powder, remember that it is supplemental to all the other things you are already doing. Making sure you get adequate daily protein is priority number one, which I spoke about in depth during my protein series. My goal is to give you the science and information that's out there so that you can put this framework into practice and see the results.
How do you feel about your level of knowledge when it comes to protein powder? Share your thoughts, experiences, and questions with me in the comments on the episode page.
In This Episode
Addressing the controversy and misinformation surrounding protein powder (6:16) What you need to know scientifically about your amino acid intake (11:41) Understanding the differences and similarities of whey protein (18:13) Diving into the world of plant-based proteins including serving size (22:28) Breaking down the confusion surrounding collagen (27:12) How to select a brand of protein powder and what to look for (35:18) Quotes
“Are you just the tiniest bit confused about protein powder? If so, you are not alone.” (0:06) 
“For a lot of people, frankly, a scoop of protein powder daily is such an easy change.” (7:16)
“The evidence of collagen improving joint pain is actually quite strong.” (29:03)
“If there is one time when you want muscle protein synthesis to happen, it is after you are done training.” (34:19)
“What to look for in a protein powder when you are out shopping whether it is on the internet or in the store so that you can be assured that you are getting high-quality supplements that actually contain what they say they are going to.” (38:42)
“Just use the information here provided in this episode to go out and make the best choice for you.” (39:26)
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The effects of collagen peptide supplementation on body composition systematic review 
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Related Episodes FYS 395: How

Creatine Monohydrate is an incredibly well-researched supplement. While we don't have a lot of women-specific evidence for creatine supplementation, what we do have points in the direction that there are a lot of benefits for females. Don't believe that creatine is just for gym bros; it has a lot of benefits if you know how to use it properly.
If You Are Interested in Using Creatine, You Should:
Educate yourself about the myths and benefits surrounding creatine and female athletes
Remember to always consult your doctor before taking any sort of supplementation 
Experiment with taking creatine by calculating the right amount of dosing for your body
Creatine is Not Just for Gym Bros
So, what is creatine? Creatine helps your body recharge and regenerate ADP to ATP, among other things. While we do make creatine naturally through amino acids, we don't maximize our creatine stores naturally, and it is difficult to do it through diet alone, especially if you do not eat meat and fish proteins. 
There are many athletic and non-athletic benefits to creatine supplementation. Mental fatigue, mood, sleep, and even perimenopause can all be improved by creatine supplementation. The trick is to understand the benefits and nuances so that you can use it properly.
Science Supported Supplementation
A lot of the concerns I hear surrounding creatine, such as the scale going up, is not shown in the research. If the scale does go up, it is because your tissues are better hydrated and less fatigued. The benefits you get from creatine supplementation are increased if you combine it with resistance training, which is one of the reasons it is such a powerhouse supplement for female athletes.
Creatine is beneficial for women in so many different ways, and the science shows it. If you are interested in accumulating some training and non-training benefits from supplementation, creatine is something you should definitely look into.
Have you ever tried creatine? What were your biggest concerns, questions, and results? Share your story with me in the comments on the episode page.
In This Episode
Why female only cohorts when it comes to scientific studies are still lacking representation (3:31) Discover what creatine is and how it works in your body (5:10) Understanding the benefits of creatine, especially for female athletes (10:38) Training benefits that you can expect to see from creatine supplementation (21:10) What you need to know about recommended dosing when it comes to creatine (29:56) Quotes
“Creatine supplementation is something that is additive to a well-rounded dietary intake.” (9:39)
“There is accurate data to show that creatine supplementation has benefits for athletic performance, including things like strength, lean mass, and in some cases even endurance type training.” (10:51)
“There is substantial evidence that creatine can help increase strength and power in trained and untrained women, without large effects to body weight.” (21:22)
“It appears that creatine has some promise throughout the menstrual cycle to help offset some of the adverse effects that can happen to cognition and sleep.” (29:30)
“Creatine shows a lot of promise for women. There is still a long way to go in terms of the research, but what we have so far shows that creatine has a lot of benefits for females.” (38:28)
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Creatine Supplementation in Women's Health: A Lifespan Perspective by AE Smith-Ryan
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Rat

When it comes to fitness, it is easy to feel overwhelmed by the checklist of things you feel like you are ‘supposed’ to do in order to take care of your body. Chances are, you already have a hectic schedule, and incorporating movement practices into that can sometimes feel like a chore. On today's episode my guests are here to show you an easy, simple, and effective way to incorporate the things you need to do to take care of your body, without all the hassle.
If You Want to Move More, You Should:
Don’t get overwhelmed by feeling like you have to add movement onto your checklist
Find simple ways to incorporate movement into your daily routine through the Build to Move tips
Remember that consistency is key and embrace the mentality of ‘Never Do Nothing’
About The Ready State
Meet Juliet and Kelly Starrett, founders of The Ready State and co-authors of their newest book, Built to Move. Juliet and Kelly are on a mission to help you live ready and have dedicated themselves to years of figuring out exactly how you can implement these practices within your already busy schedule. They have a human being approach to basic muscle maintenance and believe it is your right as a human being to be able to do what you love with no holding back.
Become a Durable Person
Have you ever heard the old saying, if you have cookies in the house, you are going to eat the cookies? Kelly and Juliet have taken that principle and applied it to their environment so that they can take every opportunity to move. These ‘movement snacks’ are one of the foundational principles they have created to alter habits and encourage movement.
To Juliet and Kelly, becoming a ‘Durable Person’ means taking a systems approach to your health and well-being in order to increase your ability, strength, and longevity. Incorporating these micro-tasks into your daily habits is the first step.
Never Do Nothing
Juliet and Kelly's mantra is as simple as ‘Never Do Nothing’. They believe that by making small changes in your existing schedule, such as walking instead of driving and moving instead of being still, you can start to see the results you are looking for while also increasing your longevity and overall life enjoyment. 
Having an immaculate training program does no good if you are not able to implement it. By getting in where you fit in, you can stop stressing about your fitness checklist and start stacking positive and helpful behaviors into your life.
Are you ready to move more? Share your thoughts about this episode with me in the comments on the episode page.
In This Episode
Exploring how The Ready State has changed and grown over time (22:07) The ten key things that will help you focus on moving the needle the most (31:30) How to alter your movement habits in a way that will not impact your busyness schedule (38:21) Small habits that you can easily incorporate into your daily life to see real change (47:16) The best ways that you can start weaving in movement practices into your life simply without lots of time (55:32) Quotes
“Somewhere in our lives, we both jointly got the message that people who are great at anything just do the same thing over and over and over. And it's not to say that they don't evolve and iterate; they do. But they are kind of doing the same thing over and over and over. And that's how you become great at something.” (18:03)
“You can feel better, and you have to take this system approach to begin to feel better. And it is actually your right and in your power to do so.” (20:30)
“People know they want and need to be healthy, whatever that means. They want to feel good. And they are struggling to feel like they can get solid, actionable advice.” (30:46)
“You actually think you are working really hard, but you can actually feel better and do even more.” (45:29)
“I live a busy life, and so does everybody else… [But] your body is so tolerant. If you just start to give it the righ

When I hear people struggling with a lack of progress in training, it immediately brings some other questions to my mind. Adding additional weight is not the only thing you need to be paying attention to in your workouts. Nutrition, recovery, mindset, and training program are all important factors in reaching your goals, and they cannot be ignored.
If You Want to See the Most From Your Progressive Overload, You Should:
Make sure that your program is designed with your specific goals in mind
Check how the different phases of your program are being transitioned with your bigger picture in mind
Pay attention to your nutrition, recovery, and mindset, as they are equally as important to your training program
Stop the Comparison
Sometimes, as we age through our 40s and beyond, we think that we should always be able to hit heavier and heavier and heavier weights. With the right program, recovery, nutrition, and mindset, you can continue to do hard shit, but you must be willing to adjust your expectations. Heavy ‘now’ and what your heavy was before don't need to be compared. It's all about hitting your goals and continuing to get stronger in a way that is sustainable, effective, and healthy.
Finding What Works for You
There are a lot of excellent programs and amazing coaches out there who can personalize a training plan with your unique goals in mind. Grabbing some random training plan off Google or YouTube is not going to assist you in helping you reach your goals and feel the best results.
There is no one clean-cut answer to the way in which you are going to get the most out of your training. But, by presenting you with questions that will make you think and reassess how and why you train, you can get clearer on your goals and start implementing a program that is going to work for you in your here-and-now body.
When was the last time you stopped to think about how your program, training, and recovery are working for you? Share your thoughts with me in the comments on the episode page.
In This Episode
Getting real about the fitness and nutrition information you see on the internet (2:49) Questions to ask yourself if you feel like progressive overload is not working for you anymore (4:42) The problem with programming for yourself even if you have been lifting for a long time (14:44) How your recovery, nutrition, and mindset are playing a role in your training results (17:10) Why you don’t need to worry about comparison, especially to your past self (22:14) Quotes
“Progressive overload doesn't only mean tweaking the weight; there are other variables you can change in your training.” (8:18)
“There is a lot that goes into planning and programming and periodizing a really great program.” (13:27)
“You don't build strength, you don't actually get stronger when you train. You get stronger, or you improve your fitness in whatever metric of fitness you are looking at when you recover from your training.” (17:29)
“We can still do hard shit. We just have to make sure the training plan is smart, we're fueling appropriately, and we are recovering well.” (21:51)
“Yes, we need to challenge ourselves. But we also do need those other elements.” (28:51)
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Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Podcast production & marketing support by the team at Counterweight Creative
Support the Podcast Get 20% off Legion Supplements with code STEPH
Get 10% off GORUCK with code FYS10
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Related Episodes FYS 399: Are You Overtraining?
FYS 392: Understanding Total Daily Energy Expenditure
FYS 385: How To Build An Athlete Mindset Over 40

Today, we’re celebrating a milestone together. This is episode 400! While this podcast has taken on several different forms over years, it has stayed true to its mission — how to help you get strong. So let’s take a look back on where we’ve been, while also looking forward to what’s to come.
To improve the narrative around fitness we need to:
Educate clients that fitness is not an aesthetic goal
Acknowledge those who have been positive influences
Understand that points of view can change
Incorporate new research while acknowledging the existing gaps in knowledge
Gauging Strength and Fitness Outside of Weight-Loss
Longtime listeners know that I want to shift the conversation away from simply weight loss and towards other markers for fitness and health. Changing the culture around this is not a simple task. I still don’t think I have the answer. However, I feel that if coaches focus on educating their clients on why this is important to expand the conversation, changes for the better will come.
I also know it’s tempting to speak the industry lingo. That’s what many clients expect to hear. Yet, if we don’t speak the truth about this, the culture and narrative will never change.
Changing the Culture Moving Forward
As you can see, there are some things that I really wish would change in the fitness industry. I’d like to see women included more in exercise science and sports research. And I have seen this shift lately. This is a good thing, but there are caveats. Since much of the research is still new, it’s important to really understand the data and its limitations to make an informed decision.
How can you help shift and improve the conversation around strength? What changes do you see happening in this industry? Leave a comment on the episode page!
In This Episode
Educating clients on the importance of different approaches to nutrition and strength [4:30]
Some of the most influential women who have inspired me [18:40]
Recognizing and embracing change [23:00]
Looking ahead at the changing landscape of nutrition and strength [28:15]
Quotes “We as coaches have to be willing to do the education piece and constantly talk about why we’re not going to do things in this other way and why we’re doing things in this different way.” [4:50] 
“Fitness is not a specific look. Fitness is how well you can perform a task; how well-suited to the task are you.” [12:08]
“If you need to make adjustments to your training because you’re not feeling it, that’s okay. But a lot of the things that we hear people talking about are just not grounded in what the collective body of research says.” [32:17]
Featured on the Show Apply for Strength Nutrition Unlocked Here
Find the full show notes here
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Podcast production & marketing support by the team at Counterweight Creative
Support the Podcast Get 20% off Legion Supplements with code STEPH
Get 10% off GORUCK with code FYS10
Follow Steph on Instagram
Rate and review on Apple Podcasts
Related Episodes
FYS 399: Are You Overtraining?

FYS 380: From Endurance To Lifting: Top Sports Nutrition & Training Lessons

FYS 3771: Why The Fitness Industry Needs Quality Coaches