#82 The Science of Nutrition and Training for Women (ft. Selene Yeager and Jennifer Giles)

Today Doctors of Running contributors Andrea Myers and Megan Flynn host two very special guests, Selene Yeager and Jennifer O’Donnell-Giles MS RD CSSD. They discuss a broad range of topics surrounding women's health & training–nutrition, hydration, the menstrual cycle, strength training, and more. Jennifer O’Donnell-Giles MS RD CSSD, a registered dietitian/nutritionist, is a board certified specialist in sports dietetics. The mission of her private practice for the past 24 years is to educate, motivate and inspire athletes to use food as a tool to become the fastest, strongest and best athlete they can be. Learn more about Jennifer at her website: https://www.jenngilesrd.com Selene Yeager is a certified personal trainer, USA Cycling certified coach, pro mountain bike racer, and All-American Ironman triathlete. She's also a top-selling professional health and fitness writer and has authored, co-authored, and contributed to more than two dozen book titles. Check out Selene's website at www.seleneyeager.com The Subjective: Do you use nutrition or hydration supplements before/during/after exercise? If so, which ones? Chapters 0:00 - Introduction 2:08 - Interview: Selene Yeager & Jennifer Giles 3:55 - General macronutrient needs for endurance athletes 7:41 - Specific risks for women while training fasted 13:02 - Recommendations for protein supplements 17:20 - Nutritional strategies for maintaining bone health 23:38 - The connection between the menstrual cycle, health & training 29:04 - Hydrating well before, during, and after exercise 38:38 - Artificial sweeteners and gut health 41:47 - Preworkout hydration drinks 44:00 - Strength training for women 47:33 - Balancing aerobic & anaerobic training 49:27 - Recovering well: nutrition, ice baths, and more 1:03:50 - Improving sleep quality 1:10:33 - Closing questions

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