In this conversation, Dr. Katie Hirsch discusses her journey from being an athlete to a researcher focused on nutrition and exercise science, particularly for female athletes. She emphasizes the importance of protein intake, especially during different life stages such as premenopause and menopause, and addresses the unique nutritional needs of athletic women. 

Our discussion includes:

• Protein intake targets for different situations and female athlete groups
• Adjusting protein for the menstrual cycle, oral contraception, and menopause
• Issues with athletic pre- and perimenopausal women who do intermittent fasting
• The use of essential amino acids around exercise
• Concerns and cautions for plant-based female athletes
• Thoughts on use of GLP-1 medications

Links:

• Effect of 3 Different Daily Protein Intakes in a 2-Meal Eating Pattern on Protein Turnover in Middle Age and Older Adults: A Randomized Controlled Trial paper
• The anabolic response to a ground beef patty and soy-based meat alternative: a randomized controlled trial paper
• Does REDs exist? 
• Follow Dr. Hirsch on Instagram @katie.hirsch_phd

More about our guest:

Katie Hirsch, PhD is an exercise physiologist and sport nutritionist who is dedicated to advancing women's health research. As an Assistant Professor in the Department of Exercise Science at the University of South Carolina, Arnold School of Public Health, her research focuses on the practical application of exercise and nutrition to strengthen and sustain body composition, muscle, metabolic health, and exercise performance across the lifespan, with an emphasis on female physiology and women’s health. Named the 2024 Nutrition Researcher of the Year by the National Strength and Conditioning Association, Dr. Hirsch loves getting to share the science behind optimizing female health and performance and is passionate about empowering women of all ages - in sport, in science, and in life.

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