In episode 49, Dr. Bubbs sits down with renowned nutrition expert Dr. Susan Kleiner to talk weight loss in women and female athletes. Dr. Kleiner dives into the best ways to assess and measure progress - fitting into an old pair of jeans versus a DEXA scan – depending on your goals, the dangers of prolonged or extreme caloric restriction on female hormones, the impact of hormone balance on energy expenditure in women, the key role of carbohydrates during exercise, gut bacteria and weight gain, HIIT training for women and so much more. Great tips and actionable advice from Dr. Kleiner.
Lay-Ups In This Episode
1) A good place to start is…."how do your pants fit?!"
2) Put your carbs to work for you – time them for meals before and after training
3) For athletic women, your body will fuel high-intensity training but at the expense of other body systems and health.
Performance Tips From This Episode
1) Women who maintain menses throughout training OUTPERFORM those who have lost their menstrual cycle.
2) In sport, research supports that certain body-fat ranges are important for performance in women (and men).
3) Protein requirements for athletic women, 20g 5-6x per day during heavy training or competition.
About Dr. Susan Kleiner
Co-founder and fellow of the International Society of Sports Nutrition and a fellow of the American College of Nutrition. Dr. Susan Kleiner is the owner of High Performance Nutrition, Director of Science and Communication of Vitargo Global Sciences, faculty at University of Northern Iowa and currently serves as the High Performance Nutrition Consultant to Seattle Storm (WNBA) and the Seattle Reign FC (WNSL). She also consults with many other professional teams including Seattle Seahawks and Mariners, the Cleveland Browns and Cavaliers, the Miami Heat, Olympians and many more elite athletes. Dr. Kleiner has authored eight books, including the bestseller POWER EATING®, The Good Mood Diet, and The POWERFOOD Nutrition Plan. She is one of the foremost nutrition authorities in the world.
Follow Dr. Susan Kleiner on Facebook here.