Sports Nutrition and Weight Training for Women: Insights from Nichole Heppner, MS, RDN, LMNT

Episode 12 • March 27, 2025 • 00:21:06

Hosted By

Ronnie Harper Tavis Piattoly Margaret Downs Samuel Bullard

Show Notes

Nichole Heppner, MS, RDN, LMNT, discusses sports nutrition for women, metabolic changes during menopause, preserving muscle mass, and key nutrient considerations.

 

Connect with Nichole

www.remotesportsdietitian.com

Instagram

 

#SportsNutrition #FemaleAthletes #WeightTraining #MenopauseNutrition #MuscleMassPreservation #SportsDietitian #WomenInSports #NutritionForWomen

View Full Transcript

Episode Transcript

Summary In this episode of the Eat to Win podcast, host Margaret Downs speaks with Nichole Heppner, a registered dietitian specializing in sports nutrition and women's health. They discuss the importance of weight training for women, especially during menopause, and how nutrition plays a crucial role in muscle development and overall health. Nicole shares her personal journey into sports nutrition, the challenges women face in weight training, and effective strategies for weight loss. The conversation also highlights key nutrients for menopausal women and the importance of commitment in a weight training program. Takeaways Weight training helps combat metabolic decline during menopause. Women often fear weight training will make them bulky. Nutrition is essential for muscle development and recovery. Tracking measurements can be more beneficial than focusing on the scale. Proper protein intake is crucial for muscle growth. Women should not overdo cardio when trying to build muscle. Alcohol can hinder sleep and recovery during menopause. Calcium and vitamin D are important for bone health in menopausal women. Investing in personal training can boost confidence in the gym. Chapters 00:00 Introduction to Sports Nutrition and Women's Health 01:23 Nichole's Journey into Sports Nutrition 03:03 Challenges in Weight Training for Women 04:27 Importance of Weight Training for Women 06:03 Nutrition's Role in Muscle Development 07:38 Addressing Misconceptions About Eating 08:27 Weight Loss Strategies for Women 11:54 Navigating Menopause and Weight Training 12:52 Dietary Recommendations for Menopausal Women 15:43 Key Nutrients for Bone Health 16:43 Expectations for Results in Weight Training 18:19 Key Takeaways and Conclusion

Previous Episode

Nutrition Strategies for Rehab, Orthopedics, and Menopausal Women

Next Episode

Intuitive Eating and Weight-Inclusive Sports Nutrition: Insights from Kaitlyn Pscodna, MSW, RDN, CSSD

Other Episodes

March 04, 2025

Muscle Building Tips for High School Athletes

Listen in as Nathaniel Snipes, a Registered Dietitian Nutritionist from Northwest Arkansas shares valuable insights and common misconceptions around building muscle as a high...

Play

00:25:37

March 13, 2025

Optimal Nutrition for Endurance Athletes: Insights from Briana Bruinooge

Discover how to eat enough as an athlete and optimize your nutrition with insights from Briana Bruinooge, a specialist in sports dietetics focused on...

Play

00:49:51

April 01, 2025

Intuitive Eating and Weight-Inclusive Sports Nutrition: Insights from Kaitlyn Pscodna, MSW, RDN, CSSD

Kaitlyn Pscodna, MSW, RDN, CSSD, explores intuitive eating and weight-inclusive approaches in sports nutrition, addressing RED-S, eating disorders, and performance-focused fueling.   Connect with Kaitlyn...

Play

00:21:48