3/29 Wellness Wednesday
âSports Nutrition & Supplements - What Menopausal Women Really Need with Abbie Smith-Ryan, PhD
The most recent Feisty Menopause podcast, Sports Nutrition & Supplements - What Menopausal Women Really need with Abbie Smith-Ryan, PhD, is one you'll want to bookmark, listen to a few times and take some notes.
As most of you know, I am not an advocate for supplements that are not based on rigorous peer reviewed science. Did you know that most supplement research is done on men? Women, especially those of us in peri- and post-menopause, are often excluded from exercise and nutrition research. We're also the largest consumers of supplements. So, when I find studies and peer-reviewed papers specifically addressing women I'm eager to share them with you.
This podcast is full of EXCELLENT scientifically valid research on which supplements serve us best. I encourage you to listen to the entire podcast so you understand WHY these supplements might benefit you. Here are some of the supplements discussed that have been tested and researched specifically for women.
This is a photo of Table 1. Supplement considerations for the active female individual, from the article Active Women Across the Lifespan: Nutritional Ingredients to Support Health and Wellness, Ryan-Smith , et al., published in Sports Med. 2022; 52 (Suppl 1): 101â117. Click on the image for the full journal article.
This podcast is just not about supplements. Dr. Smith-Ryan also discusses specific sports nutrition needs of women. Did you know you should NOT workout fasted? You need to eat something before you workout! Protein and an easily digestible carbohydrate is best. After your training session is the time to eat more complex carbohydrate and starches. Yay!
You can watch the podcast above on You Tube or click below to listen on Stitcher. Share with us in the comments something you learned or something you did that you're now going to change.
3/22 Wellness Wednesday
You NEED Protein
Did you know that women who are menopausal and post-menopausal need MORE protein because our hormones are no longer as active in muscle synthesis? Yep, it's true. The guidelines from the Whoop Women's Performance Collective is 2 g for every 1 kg of body weight. To calculate this divide your body weight (in pounds) by 2.2. Whatever that number is, 77kg for me, multiply by 2 and that's the DAILY protein goal. Mine is 155. what's yours?
For most of us, eating our lean body mass in grams of protein is a challenge, which is why you see so many of us supplement with whey and casein protein or collagen peptides. Drinking a protein shake or eating a protein bar is an easy way to reach your protein goals.
Whey protein is easily digestible by almost everyone. Most whey protein supplements provide 20-40g of protein per serving and the recommendation is to consume post-workout. Casein is a slower digesting protein which is why it's commonly consumed in the evening. Collagen peptides can be consumed anytime.
If you've heard that collagen is an incomplete protein and doesn't count towards your protein goals. Don't worry, I've explored that myth, too.
Collagen is often promoted as a beauty product by the supplement industry for being good for your hair, nails and skin. Those claims are bullshit. However, collagen supplementation absolutely does have health benefits that have been rigorously explored by an actual scientific community. Here are some of them summarized by Dr. Stacy Sims in her blog, "Should Women Take Collagen Supplements?"
Collagen supplementation has some solid research supporting its use. A 2022 research review published in Current Opinion in Clinical Nutrition and Metabolic Care reported that, when paired with resistance training, collagen peptide supplementation may help promote connective tissue recovery, decrease pain, and improve strength and body composition. Similarly, another 2022 systematic review of 19 studies reported that the use of collagen-derived peptides has promising clinical implications for the prevention and treatment of tendinopathy (though more research is needed).
I drink unflavored collagen peptides in my coffee every morning. I don't notice any difference in my hair, nails or skin, but I do notice how much easier it is to get my 155g of necessary protein.
Collagen comes in 3 forms, types I, II and III. Type II is associated with joint cartilage and types I & III with skin, tendons and ligaments. Collagen is an animal product and there are no vegan forms of collagen peptides (no matter how much those supplement companies want to sell them to you). However, you can find vegan collagen boosters that might help boost your own natural production.
As always, the best way to get your necessary protein is to eat it directly from the source. We are lucky in Montana because we have access to meat that is raised on small sustainable ranches and farms. Two of my favorite sources are from TSCF alumni.
Farm 51 features delicious goat meat that is pastured just 1.5 miles west of the gym.
Gallatin Grassfed features 100% grass-fed and grass-finished regneratively raised beef right here in Bozeman!
Do you have a favorite local farm where you get your food? Share in the comments.
3/15 Wellness Wednesday
Specific Adaptation to Imposed Demands - That's what I SAID
The SAID principle, is what makes all of us fitter, stronger and faster as we adapt to our training demands. For example, when you deadlift your core muscles and posterior chain (hamstrings, glutes, and all of the muscles on your back) muscles get stronger, your bone density increases, and your phosphagen-creatine metabolic pathway is enhanced.
The SAID principle also works when we have poor moment patterns. If you let your knees cave in when you squat, or your stand with poor posture, your body will specifically adapt to the imposed demands of the stimulus. Over time, your inward caving knees will create a meniscus or MCL tear, poor posture will develop a kyphotic hump.
We want to use the SAID principle to our advantage. When we move well, and use proper movement patterns our body specifically adapts. Over time we have less injuries, less "shoulder things" that don't go away, less problems with that tweaky knee.
The SAID principle also applies to our nutrition habits. If you fuel your body with high quality food sources, your body will adapt, and those adaptations will positively affect your metabolism, body composition, performance, energy levels, etc. Your body will also adapt to crappy food sources, but the adaptations won't necessarily be positive. Sure, you can fuel your body with beer, pizza and curry fries from the Bacchus. Have you noticed how your body adapts to those imposed demands? Lower energy level, decreased body composition, GI distress, etc.
Every day we have the opportunity to make the SAID principle work to our advantage. How will you specifically adapt to the imposed demands of your day today?
It's Time to Spring into Action!
Spring is almost here! It's a natural time for new beginnings and recommitting to healthy lifestyle choices.
Yesterday I launched the Friends and Family March into Fitness Challenge. We will be helping our friends and family get started in CrossFit, for free, in the comfort of their own home (or your home:)
Today, I'm offering something for free to you. Please download and enjoy Commit30's 30 days to thrive challenge. This 30 day challenge has just one thing you can do every day to help create peace and joy in your life. Let me know if you're joining me with the 30 to Thrive challenge!
Days Until Femme Fatale Week!
March 26 - May 3 OCR Training with Coach James
Record your WOD on Beyond the Whiteboard.
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