Understanding Protein and Carb Loading: Clear Insights for Optimal Nutrition

In this episode, I break down the essentials of protein—what it is, how to evaluate its quality, and common misconceptions. I also delve into effective carb loading strategies for endurance athletes and practical tips for race preparation, helping you make smarter nutrition choices for your training and racing.

I chat more about:

• The fundamental role of protein: amino acids, macronutrients, and their functions
• Why more protein isn't always better and the importance of quality sources
• Common myths around protein smoothies, protein chips, and processed protein foods
• How to interpret food labels and understand "high in protein" claims
• The significance of protein digestibility scores (PDCAAS) and evaluating food quality
• The impact of protein quality on overall health and muscle building
• Understanding nutrient density versus processed "proteinified" foods
• The purpose of carb loading: optimizing muscle glycogen for endurance events
• Practical carb loading strategies: timing, food choices, and hydration
• The importance of practicing fueling strategies during training
• How to tailor fueling plans based on race length, conditions, and personal tolerance
• Balancing carbohydrate intake and minimizing GI issues on race day
• Tips to train your gut and avoid common fueling mistakes

Connect with Stevie:

• Instagram
• Website

This episode offers straightforward guidance to demystify complex nutrition topics, empowering you to optimize your diet for training and racing success. Remember, understanding nutrition is about balance, quality, and consistent practice—don't just follow the latest trend, focus on what works for your body.

In this episode, Becca McConville, an expert on relative energy deficiency in sports, shares insights on REDs and its impact on health and performance. We break down the complexities of metabolic dysfunction, the "sneaky" ways athletes end up under-fueled, and why a low resting heart rate might not be the "fitness flex" many think it is.

From the impact of GLP-1 medications on performance to the psychology of "a la carte" movement, this conversation provides a roadmap for athletes and clinicians to move from a state of survival to true performance.

We chat about:

• REDS and its effects on metabolism and health
• Unstructured activity and its role in energy expenditure
• Nutritional strategies for athletes to prevent REDS
• Metabolic markers and signs of low energy availability
• The impact of low heart rate and HRV on athlete health
• And so much more!

Stay Connected:

• Follow Becca on Instagram: @rebeccaeddietitian
• Check out Becca's website: https://beccamcconville.com/
• Follow Stevie on Instagram: @stevielynlyn
• Join Stevie’s newsletter: Stevie Lyn Nutrition newsletter

In this episode we dive deep into the "middle space" between athletic coaching, mental performance, and clinical therapy. Guest Neal Palles is a psychotherapist, certified mental performance consultant, and ultra-running coach. He shares his unique perspective on the "many hats" he wears supporting athletes

We explore the dangerous glorification of suffering in endurance sports and how "grit" can often transform into "rigidity."

Neal breaks down the critical differences between performance coaching (skills and strategy) and therapy (core beliefs and identity).

We also chat more about:

• Athlete identity
• Burnout, overtraining, and resilience in endurance sport athletes
• Mental health for athletes
• The "suck it up" mentality in sport
• Viewing injury from a mental health perspective
• ADHD in athletes
• And so much more!

Stay connected:

• Check out Neal's website here
• Follow Neal on Instagram @nealpalles
• Follow Stevie on Instagram: @stevielynlyn
• Join Stevie’s newsletter: Stevie Lyn Nutrition newsletter