Doctors of Running Podcast · Doctors of Running

Are Supplements Worth It? Gut Health for Runners? The Pros and Cons to Fasting? | All About Women's Nutrition and Training (RE-AIR)

·1 hr 12 min·5 clips

Jen Giles explains why female athletes require significantly higher protein intake than we ever realized.

This episode features a conversation on women's running nutrition with hosts Andrea and Megan, alongside guests Selene Yeager, a professional health author and coach, and Jen Giles, a registered sports dietitian and triathlete. They focus on the specific nutritional and training needs of female athletes, addressing common misconceptions and physiological differences. The discussion is structured around four main topics: daily macronutrient needs, protein supplementation, bone health, and hydration strategies for endurance athletes. Jen Giles emphasizes that protein and carbohydrate needs for female athletes are highly individualized, depending on training load and goals, but are generally higher than previously believed. She advises against fasted training for women, linking it to increased muscle breakdown and inflammation, especially during perimenopause and menopause. For pre-workout meals, both Giles and Yeager recommend options like Greek yogurt with granola or oatmeal with nut butter to ensure adequate fueling. On protein powders, Giles identifies whey protein isolate as the gold standard for absorption, with plant-based alternatives like pea protein for those with dietary restrictions. Yeager notes the importance of leucine, recommending 3-5 grams to combat catabolic processes in women. Regarding bone health, Giles explains that women reach peak bone mass by their mid-20s to 30, stressing the need for calcium, vitamin D, magnesium, and vitamin K through diet or supplements. Both experts highlight that the absence of a menstrual period is a major red flag for low energy availability and bone density loss. For hydration, Giles suggests maintaining baseline hydration throughout the week and using electrolyte supplements without added sugars, like Nuun or Base Salt, during intense or hot-weather workouts. Yeager discusses beverage osmolality, warning that highly concentrated drinks can cause gastrointestinal issues by drawing water into the gut. A surprising insight is that elite male cyclists in their 30s can have bone density levels comparable to 80-year-old women, underscoring the need for weight-bearing and multidirectional exercise. The guests challenge the historical view of amenorrhea as a "badge of honor" in sports, framing it as a serious health risk. They note that stress fractures in runners are often linked to low energy availability, not just overtraining. The conversation reveals that fructose digestion may become more difficult for postmenopausal women, affecting tolerance for certain sports drinks. Yeager and Giles advocate for "training the gut" to handle food before exercise, similar to building endurance. They caution against protein powders with excessive sugars or additives, recommending simple, third-party-tested products. The tone is educational and conversational, blending personal anecdotes with research references to make complex topics accessible. The hosts and guests engage in a supportive dialogue, frequently validating each other's points and sharing from their professional and athletic experiences. This episode is ideal for female runners, triathletes, and coaches seeking evidence-based nutrition advice tailored to women's physiology across different life stages. Listeners interested in debunking diet myths, understanding periodization in nutrition, or managing bone health will find it valuable. Those looking for shoe reviews or general running tips, or who prefer highly structured, debate-driven content, might want to skip this nutrition-focused discussion.

As heard by us

A practical rerun on fueling, hydration, and the thin line between enough and not quite enough.

This rerun still has durable value in the way it treats run nutrition for female athletes and the choices around it. It moves in a practical line through hydration, electrolytes, sweat rate, heat, humidity, altitude, and the reminder that what counts as enough over the week can…

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For when your fuel plan, bottle, and what you are actually eating all start asking the same question.

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