51 min
103: Stop Cutting The Carbs! Female Athlete Nutrition
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- Nutrition
In this solo episode of the Female Athlete Nutrition podcast, I take a deep dive into all things carbohydrates. I explore why your body needs carbohydrates for basic health, as well as performance and recovery, and explain why carbs really are life! First, I differentiate between simple and complex carbohydrates, rather than good and bad carbs, and explain the importance of having both in your diet. I speak to the importance of fiber, while emphasizing the consequences of consuming too much, including poor digestion and energy: more fiber is definitely not always better!
Next, I debunk some diet culture myths around low carb diets and dietary recommendations, before sharing why higher carbohydrate diets are beneficial for athletes. As my clients have found out, there is more to muscle recovery than protein: again, carbohydrates are key here! I share some client success stories and explain why refined, white carbohydrates may be better for you than whole, fiber-rich grains. I leave listeners with the advice to consider increasing their carbohydrate intake if they are serious about health and performance: despite what society says, carbohydrates really are your friend!
Here is the study I mentioned about carbohydrates and iron:
Hayashi N, Ishibashi A, Iwata A, Yatsutani H, Badenhorst C, Goto K. Influence of an energy deficient and low carbohydrate acute dietary manipulation on iron regulation in young females. Physiol Rep. 2022 Jul;10(13):e15351. doi: 10.14814/phy2.15351. PMID: 35785528; PMCID: PMC9251860.
Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS:
Inside Tracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!
THIS PODCAST IS ALSO SUPPORTED BY:
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
TOPIC TIMESTAMPS:
2:30 Sneak peak into upcoming solo episodes.
8:30 Influence of carbohydrates on hydration, iron levels, and nutrient absorption.
14:00 Carbohydrates for performance and recovery.
16:15 Diet culture and misinformation on carbs.
20:00 Carbohydrates by the numbers: unpacking “low carb diets” and dietary recommendations.
26:30 Types of carbohydrates: simple vs complex, not good vs bad.
33:00 Fiber and digestion. More fiber is not always better, and refined (white) grains may be better than whole (brown) grains.
40:30 Client success stories: how increasing refined carbohydrates and decreasing fiber led to improving health and performance, hormones and energy.
46:15 High carbohydrate diets for improving athletic performance and recovery.
50:30 Carbohydrates for crushing training and achieving performance breakthroughs.
In this solo episode of the Female Athlete Nutrition podcast, I take a deep dive into all things carbohydrates. I explore why your body needs carbohydrates for basic health, as well as performance and recovery, and explain why carbs really are life! First, I differentiate between simple and complex carbohydrates, rather than good and bad carbs, and explain the importance of having both in your diet. I speak to the importance of fiber, while emphasizing the consequences of consuming too much, including poor digestion and energy: more fiber is definitely not always better!
Next, I debunk some diet culture myths around low carb diets and dietary recommendations, before sharing why higher carbohydrate diets are beneficial for athletes. As my clients have found out, there is more to muscle recovery than protein: again, carbohydrates are key here! I share some client success stories and explain why refined, white carbohydrates may be better for you than whole, fiber-rich grains. I leave listeners with the advice to consider increasing their carbohydrate intake if they are serious about health and performance: despite what society says, carbohydrates really are your friend!
Here is the study I mentioned about carbohydrates and iron:
Hayashi N, Ishibashi A, Iwata A, Yatsutani H, Badenhorst C, Goto K. Influence of an energy deficient and low carbohydrate acute dietary manipulation on iron regulation in young females. Physiol Rep. 2022 Jul;10(13):e15351. doi: 10.14814/phy2.15351. PMID: 35785528; PMCID: PMC9251860.
Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS:
Inside Tracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!
THIS PODCAST IS ALSO SUPPORTED BY:
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
TOPIC TIMESTAMPS:
2:30 Sneak peak into upcoming solo episodes.
8:30 Influence of carbohydrates on hydration, iron levels, and nutrient absorption.
14:00 Carbohydrates for performance and recovery.
16:15 Diet culture and misinformation on carbs.
20:00 Carbohydrates by the numbers: unpacking “low carb diets” and dietary recommendations.
26:30 Types of carbohydrates: simple vs complex, not good vs bad.
33:00 Fiber and digestion. More fiber is not always better, and refined (white) grains may be better than whole (brown) grains.
40:30 Client success stories: how increasing refined carbohydrates and decreasing fiber led to improving health and performance, hormones and energy.
46:15 High carbohydrate diets for improving athletic performance and recovery.
50:30 Carbohydrates for crushing training and achieving performance breakthroughs.
51 min