In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian and lifelong athlete, delves into the complex world of sugar. Lindsey discusses the different types of sugars (glucose, fructose, galactose, and others) and explains the importance of carbohydrates for athletes. She differentiates between natural sugars, added sugars, and artificial sweeteners, emphasizing their roles and impacts on athletic performance.
The podcast also highlights the general dietary guidelines for sugar intake and how they apply differently to athletes. Lindsey shares practical examples, fun facts, and even personal anecdotes to help listeners understand and normalize sugar consumption, especially in the context of sports nutrition. This episode aims to empower female athletes to make informed choices about their nutrition to perform at their highest level.
Episode Highlights:
- 01:22 The Reality of Period Pain
- 03:00 Welcome to New and Returning Listeners
- 03:29 Diving into Sugar: Basics and Misconceptions
- 05:11 Fun Facts About Sugar
- 10:10 Understanding Different Types of Sugar
- 22:29 Natural vs. Added Sugars
- 27:30 Understanding Sugar in Fermented Foods
- 28:05 Addressing Relative Energy Deficiency in Sport (RED-S)
- 30:37 Exploring Sugar Substitutes and Artificial Sweeteners
- 33:51 The Impact of Sugar Alcohols on Health
- 40:35 Guidelines for Sugar Intake in Athletes
- 42:53 The Role of Simple Sugars in Athletic Performance
- 53:53 Concluding Thoughts on Sugar and Nutrition
- For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
- Join REDS Recovery Membership: http://www.lindseycortes.com/reds
- WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
- Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com
- Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
- Female Athlete Nutrition Community – YouTube, Instagram @ femaleathletenutrition, and private Facebook group
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