Episode 08: Fueling Your Run: REDs + Nutrition - Abby Olcott, MS, RD, CSSD
Fueling your run right! In this highly anticipated nutrition episode, we sit down with Abby Olcott, MS, RD, CSSD, a registered dietitian and specialist in sports nutrition. For runners, understanding nutrition is paramount to optimize performance and overall well-being. Abby shares invaluable insights into Relative Energy Deficiency in Sports (REDs), a condition affecting runners with potential consequences such as heightened injury risks and serious systemic conditions. We delve into the intricacies of REDs, exploring its definition, the critical role of energy availability, and the associated conditions. From recognizing signs and symptoms to understanding the impact of REDs on bone stress injuries and stress fractures, Abby provides comprehensive guidance. We also explore the significance of carbohydrates, identify individuals at risk for REDs, and discuss body image and composition. Abby sheds light on the collaborative approach necessary for the full evaluation and treatment of REDs and its related conditions. Our conversation extends beyond REDs, covering general nutritional considerations for runners. From macronutrients and micronutrients to supplements and "train low, race high" strategies for carbs, we touch on it all. Special attention is given to those on specialized diets, ensuring a well-rounded discussion on nutrition tailored for runners. IMPORTANT: A word of caution – Our discussion includes sensitive topics such as body image, disordered eating, reproductive symptoms, and mental health. If you find resonance with any of these issues or symptoms, we strongly advise seeking expert evaluation and treatment. Consult registered dietitians, primary care physicians, psychologists, and therapists for early identification and treatment, as they play crucial roles in addressing both nutritional and mental health components. Your well-being is our priority. If you or someone you know is struggling with an eating disorder, CLICK THIS LINK for resources. Specific Topics: REDs and Energy Availability Definitions: 5:21 Health Consequences of REDs: 10:40 Who is at risk for REDs: 14:00 Signs and Symptoms of REDs: 18:05 Impact of Carbs on REDs: 22:40 REDs and Bone Stress Injuries: 25:22 REDs and Body Image: 30:45 Contacting Health Professionals for Evaluation/Treatment of REDs: 35:32 General Nutritional Guidelines for Runners: 38:04 Low Carb Diets for Runners: 42:50 Micronutrients for Runners: 46:52 Specialized Diet Considerations for Runners: 50:40 Articles Referenced: 2023 IOC Consensus on REDs Carbs and REDs Article on Jake Smith and REDs Olympic Marathoners and REDs Performance Plates Resource Abby Links: Instagram Midwest Performance Nutrition BioEndurance Links: BioEndurance Website BioEndurance Newsletter Instagram YouTube Channel Mastering Miles Podcast Website Disclaimer: This podcast is meant for educational and informational purposes. Please consult your medical team for further evaluation and treatment of possible REDs symptoms. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bioendurancematt.substack.com
