Скачать или смотреть Menstrual Cycle Adaptation, Creatine Benefits & Fueling Strategies - w/Prof Abbie Smith-Ryan

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Individual response to training and nutrition varies dramatically between women - which is why rigid protocols often miss the mark.

In this episode, Professor Abbie Smith-Ryan shares research from the Applied Physiology Laboratory at the University of North Carolina on menstrual cycle training adjustments, body composition tracking, creatine supplementation for women, strategic fueling protocols, and low energy availability in midlife women.

We explore why some women experience significant menstrual cycle changes while others notice nothing, when body composition measurements provide useful feedback versus creating problems, creatine's benefits for muscle, cognition, and bone health, fueling strategies that optimise performance without overeating, and why training in chronic energy deficit can drop metabolic rate by 300-400 calories.

🎙️ Episode Highlights:
00:00 – Introduction: Bridging research and practical application
02:26 – Menstrual cycle training: why individual response varies dramatically
05:15 – Tracking your own patterns versus following rigid protocols
07:11 – Empowering women to understand their individual response
09:09 – Body composition measurement: when tracking helps versus creates harm
14:00 – Regional fat distribution changes through menopause
19:00 – The psychological impact of measurement and tracking
25:00 – Creatine for women: muscle, cognitive function, and bone health
31:00 – Creatine supplementation during perimenopause and menopause
37:00 – Pre and post-workout nutrition timing strategies
43:00 – Protein requirements: 1.6-2.2g/kg body weight for women
49:00 – Body composition and metabolic changes through menopause transition
58:00 – Low energy availability in midlife: when eating "enough" isn't enough
1:02:07 – Strategic fueling around training sessions for body composition goals
1:04:46 – World champion athletes who fuel strategically versus chronic under-fuelers
1:05:32 – Chronic dieting effects: metabolic rates suppressed to 600 calories

Guest Bio:
Professor Abbie Smith-Ryan is a professor of exercise physiology and nutrition and co-director of the Applied Physiology Laboratory at the University of North Carolina, Chapel Hill. Her research focuses on exercise and nutrition interventions for body composition, metabolic health, and performance - with emphasis on women's health across the lifespan. With 230+ peer-reviewed publications, she has been recognized as Nutrition Researcher of the Year, Young Investigator of the Year, and Outstanding Sports Scientist of the Year by the NSCA.

Resources & Links:
Professor Abbie Smith-Ryan - Instagram → @asmithryan
Professor Abbie Smith-Ryan - Website → https://asmithryan.com/
Applied Physiology Laboratory - UNC Chapel Hill → https://exss.unc.edu/