Ever feel like the pop science recommendations aren’t serving you in your training, racing, or recovery? You’re likely right! Research is predominantly conducted on men, gravely missing the mark for most female athletes.
There are many beliefs we have about exercise science that seem to be proven out. We propagate these “truths” among athletes, coaches, and educators. Some common ones include:
- Carb loading the day before a race
- Fasted training for weight loss
- Stick to low weight, high rep lifting
- Increase training volume to improve performance
The reality is, all of those are false for women. Why? The differences are due to the hormonal changes, along with other key physiological differences in women.
Not only do changes occur within each cycle, but women also experience a hormonal shift throughout their lifetimes. All phases including puberty, peri menopause, and post menopause are unique in a women’s life. Training and fueling should vary accordingly.
I’ll be the first to point out that I am no expert in this field. But I recognize how much we have to gain by educating ourselves and openly discussing these topics.
That’s why I invited a world-renowned researcher, who specialized in exercise physiology and nutrition for women. If you are a woman or know one, I highly recommend today’s podcast.
Why Dr. Stacy Sims Set Out to Research Women
Dr. Stacy Sims in a researcher, entrepreneur, and scientist with expertise in Exercise Physiology and Sports Nutrition. Through her work, she emphasizes the sex differences between male and female athletes and focuses on how women can understand and use their physiology to perform their best.
Everything from training to fueling has predominantly been researched on men and written about by men. Women’s hormonal variations tend to skew research data so those results are often thrown out.
As a professional athlete, Stacy recognized that she was poorly served by the same recommendations that male athletes were getting. So she set out to change that through her work.
Dr. Stacy Sims Approach to Training with the Cycle
She has written a book called ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body For Life where she breaks down her message that “women are not small men”. Women can learn to cater their training, nutrition, and hydration when they understand the changes they go though in their cycles.
You can get an introduction to her work to the now famous TED Talk titled “Women are Not Small Men”.
In our conversation today, we talk about:
- Nutrition recommendations throughout a menstrual cycle and different phases of life
- RED-S syndrome with strategies for prevention and treatment
- Changes that women undergo during peri and post menopause
- Common differences between men and women in training and nutrition
- The future of exercise physiology research
Stacy also breaks down the menstrual cycle and explains how training can be structured accordingly:
Enjoy the full episode and see all the resources listed below.
Subscribe to the podcast in iTunes, Spotify, Stitcher, iHeartRadio, or Google Play.
Links & Resources from the Show:
- Learn about courses and coaching resources from Dr. Stacy Sims
- Follow her on Instagram and Facebook
- WILD.AI coaching platform
- High Performance Sport New Zealand organization
- Kathryn Ackerman at Boston Children’s Hospital
Thank You XOSKIN!
Thank you to XOSKIN for sponsoring this episode, who’s offering 20% off with code ‘SR’ at checkout! I was introduced to this company a few months ago and have been impressed with the quality of the shorts, socks, and shirt that I’ve been wearing.
They’re soon launching a men’s base liner and women’s lightweight shorts. To be the first to know when the new items are launched, follow them on social media at @xoskinusa.
XOSKIN is the only seamless athletic apparel brand in the United States, using 3-dimensional knit structures and their patented materials (PTFE and Copper) to create apparel with superior wicking and drying capabilities that work in all kinds of environments and conditions. Their apparel has been used in some of the most challenging races in the world, from Death Valley in the middle of summer, to the sub-zero temperatures of the Arctic.
XOSKIN’s material feels great against the skin and the fit is so comfortable you’ll forget you’re even wearing it. Their patented materials are your best defense against chafing, blisters, hot spots and odor. Unlike most technology in athletic apparel which is gone after a few washes, XOSKIN’s RapiDriCopper™ technology is molecularly boned to the fiber and won’t wash out.
Be sure to check out XOSKIN to see all of their shirts, tights, socks, compression sleeves, and more. Their clothes are made for both men and women so you’re sure to find something that suits your needs.
Use code SR (not case sensitive) to get 20% off your order!
