Sports Nutrition for Women with Kristen Arnold: Fueling Performance through Peri and Post Menopause

Training Babble: Off-Road Insights for Mountain Bike and Gravel Cycling

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Summary
In this episode, host Dave Schell interviews sports dietitian Kristen Arnold about sports nutrition for women, with a focus on menopause. They discuss the differences between men and women in terms of nutritional needs and how the menstrual cycle affects performance. They also explore the impact of nutrition on perimenopause and postmenopause, including recommendations for protein and complex carbohydrates. The conversation emphasizes the importance of energy availability for female athletes and the need for flexibility in training plans. Resources for further education and support are also provided.

Takeaways

• Female athletes have specific nutritional needs that differ from those of male athletes.
• The menstrual cycle can affect performance, and optimizing nutrition throughout the cycle can lead to improved performance and overall quality of life.
• During perimenopause, focusing on protein intake and complex carbohydrates can help manage symptoms and maintain optimal bone density.
• Postmenopausal women may experience a boost in performance and have a greater ability to maintain lean mass.
• Coaches should be aware of the signs of low energy availability in female athletes and prioritize fueling and recovery.
• Resources for further education and support include Stacey Sims' book 'Roar,' Feisty Performance, Nancy Clark's Sports Nutrition Guidebook, and Kristen Arnold's e-course on sports nutrition for women.

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