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.
If You're Confused About Protein Powder:
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.
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.
“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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Carbohydrates for Women Athletes Article
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FYS 376: Peri-Menopause, Low Carb and Fasting in Women Athletes with Dr. Stacy Sims
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
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)
Apply for Strength Nutrition Unlocked Here
Legion Whey Isolate Protein Powder - use code Steph for 20% off your first order
The effects of collagen peptide supplementation on body composition systematic review
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
Get 20% off Legion Supplements with code STEPH
Get 10% off GORUCK with code FYS10
Rate and review on Apple Podcasts
FYS 395: How to Calculate Your Daily Protein Needs
FYS 396: Should Protein Be Spread Throughout the Day?
FYS 397: What is High-Quality Protein?
FYS 398: Protein Around Workouts