This episode of the Female Athlete Nutrition podcast is Dr. Kyle Pfaffenbach. Kyle is an Associate Professor of nutrition and exercise science at Eastern Oregon University, and also works as a Performance Nutrition Consultant to Olympians and World Champions, including the Brooks’ Beasts Track Club.

Warning, this episode starts off a bit science heavy, diving into Kyle’s previous research on protein structure and folding. This is only for a small part of this wonderful conversation, but feel free to skip from 4:45 to 14:15. We transition from science to practice, discussing the importance of science-backed recommendations tailored to individuals and their own experiences.

We go deep on balancing macronutrients for athletes, starting with protein. Kyle and I discuss protein recommendations for how much and when, debunking the “more protein is better” belief. We highlight that over-focusing on protein may impair performance and health when you’re lacking fats and carbohydrates. Kyle shares insights from his work helping Olympians and world-class athletes fuel, underscoring the importance of total energy intake, as well as fats and carbs, even when body composition changes are desired. We discuss the effects of underfueling on performance: hint, hint, if you’re having bad workouts, try eating more!

Food is more than fuel. Kyle talks about the role of nutrition in your body for signaling and other essential processes. Food is also for enjoyment and even elite athletes incorporate “fun” foods into their lives. While the media, social media and influencers in particular, demonize certain foods and nutrients, both Kyle and I believe an “all foods fit” approach best supports health and performance. This highlights the importance of working with trusted nutrition professionals and being careful of where you go for nutrition advice.

TOPIC TIMESTAMPS:

4:45 Kyle’s protein research (this is a science-heavy section, feel free to skip ahead to :X)

14:15 The importance of understanding science, then…

17:30 …tailoring research-backed approaches to individuals

23:00 Protein recommendations and timing for athletes

29:20 Is more protein better?

33:40 The importance of fats for female athletes

35:40 Balancing carbohydrates with proteins; macronutrient breakdown for athletes

40:10 Problem solving bad workouts

45:20 Food as signals for your body

49:00 Nutrition complexity: no dumb questions!

52:00 Preventing nutrition stress and making all foods fit, including fast food

57:40 Working with and trusting nutrition professionals for optimal performance

1:01:35 End of the podcast questions

Find Kyle’s research here: https://www.researchgate.net/profile/Kyle-Pfaffenbach

Follow Kyle on Instagram @kylepfaffenbach and me, your host Lindsey Cortes, @female.athlete.nutrition

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208. Is More Protein Better? + Nutrient ...