In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician, provides foundational principles for sports nutrition tailored specifically for female athletes. She addresses common dietary concerns and emphasizes the importance of fueling the body effectively for optimal performance.

 

Lindsey covers eight key topics: eating every 2-4 hours, pre and post-workout fueling, starting the day with a strong breakfast, proper hydration, balanced meals with all macronutrients, integrating both whole and processed foods, ensuring adequate caloric intake, and considering individualized nutrition needs for specific medical conditions. This episode aims to demystify nutrition for athletes, offering practical advice and debunking common myths.

 

01:22 – Podcast Fundamentals and Listener Engagement

03:19 – Current Business Updates and Offerings

05:19 – Recommended Supplements for Female Athletes

11:33 – Principle #1: Eat every 2–4 hours – Maintain energy, focus, blood sugar, recovery, and hormone health

17:24 – Principle #2: Fuel before and after training – Carbs pre-workout; protein + carbs post-workout for recovery

20:36 – Principle #3: Start your day strong – Don’t skip breakfast; fuel early for energy and focus

22:47 – Principle #4: Don’t overlook hydration – Consistent hydration supports performance, focus, and digestion

26:30 – Principle #5: Include all food groups – Carbs, protein, fats, fruits, veggies, and dairy; avoid restrictive diets

29:36 – Principle #6: Whole foods first, with room for processed foods – Prioritize nutrient-dense meals but allow convenience options

33:05 – Principle #7: Eat enough – Avoid underfueling; athletes need adequate calories and macros

36:52 – Principle #8: Individualize for unique needs – Tailor nutrition to medical conditions or sport-specific demands

39:41 – Conclusion and Resources

Reds Recovery Membership – Weekly group calls and chat support for athletes recovering from RED-S: lindseycortes.com/reds

WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: wavebye.co

Episode #229 with Dr. Margo Harrison – https://www.lindseycortes.com/podcast/episode/22d22223/229-wavebye-to-period-pain-nutrition-and-supplements-for-menstrual-cycle-health-with-margo-harrison-md

Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com

Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast

Female Athlete Nutrition Community – YouTube, Instagram @femaleathletenutrition, and private Facebook group