Fueling Female Endurance Athletes: Expert Nutrition Insights from Dana Sowards, MS, RDN, CSSD

Episode 22 • May 01, 2025 • 00:29:24

Hosted By

Ronnie Harper Tavis Piattoly Margaret Downs Samuel Bullard

Show Notes

Dana Sowards, MS, RDN, CSSD, dives into women’s endurance sports nutrition, discussing sustainable fueling, debunking diet fads, and supporting health across all life stages. Perfect for runners, triathletes, and active women!

 

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#WomensHealth #EnduranceNutrition #FemaleAthletes #SportsDietitian #RunnersNutrition #TriathleteFueling #NoDietFads #AthleteLifeCycle

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Episode Transcript

Summary In this episode of the Eat to Win podcast, host Margaret Downs speaks with Dana Sowards, a Registered Dietitian specializing in sports nutrition for female endurance athletes. They discuss the unique challenges faced by women in sports, the importance of proper fueling, and the misconceptions surrounding diet and nutrition. Dana emphasizes the need for a balanced approach to nutrition, particularly through the use of the 'performance plate' concept, which simplifies meal planning for athletes. The conversation also touches on the impact of fad diets, the significance of energy availability, and practical strategies for busy women to maintain their nutrition amidst life's demands. Takeaways Dana Sowards focuses on nutrition for female endurance athletes. Many female athletes face challenges related to the thin ideal. Under-fueling can lead to serious health issues for athletes. The performance plate simplifies meal planning for athletes. Nutrition should be intuitive and not overly complicated. Fad diets may not be suitable for active individuals. Energy availability is crucial for endurance performance. Balancing nutrition with life demands is essential for female athletes. Listening to your body is key to sustainable nutrition. Chapters 00:00 Introduction to Sports Nutrition for Female Athletes 01:44 The Journey to Specializing in Female Endurance Nutrition 04:42 Understanding Energy Needs and Under-Fueling 08:54 The Performance Plate: A Simple Approach to Nutrition 18:15 Debunking Diet Myths: Fad Diets and Their Impact 22:30 Balancing Athleticism with Life's Demands 26:30 Advice for Young Female Endurance Athletes

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Breaking Free from Restrictive Dieting: Reverse Dieting and Fat Loss with Zoë Schroeder, MS, RDN, CSCS

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