The mindbodygreen Podcast 575: A woman's guide to metabolism, protein, & training smarter | Abbie Smith-Ryan, Ph.D.
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Jan 12, 2025 
Abbie Smith-Ryan, Ph.D., a leading researcher in metabolism and sports nutrition, discusses essential nutrition tailored for women. She highlights the unique dietary needs throughout various life stages and emphasizes the critical role of protein and hydration. Abbie also debunks common myths around fasting and caloric intake while advocating for smart training strategies. Listeners will learn about the benefits of creatine, the importance of recovery, and how to optimize body composition for better health and performance.
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Practical Nutrition Approach
- Aim for 30 grams of protein multiple times a day, paired with vegetables and fruits.
- Consider supplements like multivitamins, omega-3s, and creatine to complement a whole-foods diet.
Prioritize Muscle & Pre-Workout Fuel
- Focus on maintaining and building muscle for overall health and metabolic benefits, even if fat loss is a goal.
- Prioritize pre-workout fuel for better performance, and avoid long fasting periods to support a healthy metabolism.
Avoid Fasted Workouts
- Avoid fasted workouts, especially after a long overnight fast.
- Consume some protein or essential amino acids before training for better recovery and performance.