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.
Episode Highlights:
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01:22 – Podcast Fundamentals and Listener Engagement
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03:19 – Current Business Updates and Offerings
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05:19 – Recommended Supplements for Female Athletes
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11:33 – Principle #1: Eat every 2–4 hours – Maintain energy, focus, blood sugar, recovery, and hormone health
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17:24 – Principle #2: Fuel before and after training – Carbs pre-workout; protein + carbs post-workout for recovery
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20:36 – Principle #3: Start your day strong – Don’t skip breakfast; fuel early for energy and focus
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22:47 – Principle #4: Don’t overlook hydration – Consistent hydration supports performance, focus, and digestion
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26:30 – Principle #5: Include all food groups – Carbs, protein, fats, fruits, veggies, and dairy; avoid restrictive diets
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29:36 – Principle #6: Whole foods first, with room for processed foods – Prioritize nutrient-dense meals but allow convenience options
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33:05 – Principle #7: Eat enough – Avoid underfueling; athletes need adequate calories and macros
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36:52 – Principle #8: Individualize for unique needs – Tailor nutrition to medical conditions or sport-specific demands
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39:41 – Conclusion and Resources
Resources Mentioned:
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Reds Recovery Membership – Weekly group calls and chat support for athletes recovering from RED-S:
lindseycortes.com/reds
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WaveBye Supplements – Menstrual cycle support code
LindseyCortes for 15% off:
wavebye.co
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Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code
riseup for 15% off:
previnex.com
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