In this episode of the Pillar Performance Podcast, Dr. Dan Plews interviews Mikki Williden, a nutritionist and expert in sports nutrition. They discuss various topics including their personal journeys in the low-carb high-fat space, the importance of protein in an athlete's diet, and the impact of stress on productivity and health. Mikki emphasizes the need for context-specific nutrition recommendations and highlights the role of protein in recovery and body composition. They also touch on the challenges of meeting high protein requirements and provide tips for incorporating more protein into the diet
Chapters
00:00 Introduction and Catching Up
03:03 Evolution of Nutrition Views: Low-Carb High-Fat
09:30 Shift to Protein-Centric Nutrition
20:33 Challenges and Tips for Meeting High Protein Requirements
24:25 The Benefits of Increasing Protein Intake
34:33 Debunking Myths: Protein Intake and Kidney Health
43:12 Understanding the Relationship Between Protein and Cancer
46:21 Considering Individual Differences in Nutrition
48:16 Understanding FODMAPs and their Impact
50:27 Individualizing Protein Intake
53:24 Exploring the Benefits of Supplements
59:06 The Importance of Tracking Food Intake
01:04:03 Discovering Micopedia: A Podcast for Health and Nutrition
Takeaways
- Protein is essential for athletes and plays a crucial role in recovery and body composition.
- The recommended protein intake for endurance athletes is around 1.2-1.4 grams per kg of body weight, but higher protein intake may be necessary for athletes with high training loads or following a low-carb diet.
- Stress has a significant impact on productivity and health, and it is often overlooked in favor of focusing solely on diet and exercise.
- Context-specific nutrition recommendations are essential, as there is no one-size-fits-all approach.
- Meeting high protein requirements can be challenging, but it is possible with proper planning and incorporating protein-rich foods into meals and snacks. Increasing protein intake can lead to a leaner body shape and increased satiety.
- Protein is more metabolically costly to digest compared to carbohydrates and fats, resulting in fewer available calories.
- There is no evidence to support the myth that high protein intake damages the kidneys or causes cancer.
- Individual differences should be considered when determining dietary needs, and auto-regulation is important.
- For female athletes, there is no clear evidence to suggest that they need to do anything different from male athletes in terms of nutrition, but adjustments can be made based on individual experiences during different phases of the menstrual cycle.
- FODMAPs, which are fermentable carbohydrates, can cause bloating and gastrointestinal issues in some people. It's important to be aware of FODMAP content in sports drinks and consider alternatives during training.
Inflammation can be higher during the luteal phase of the menstrual cycle due to increased estrogen levels. Making dietary changes to reduce inflammation can be beneficial.
- Protein intake should be individualized based on an athlete's needs and goals. It's important to ensure an adequate protein intake throughout the day, especially for those who may have a lower protein approach.
- Supplements like black currant and magnesium can have potential benefits for athletes, but individual responses may vary. It's important to consider the quality and absorption of supplements.
- Tracking food intake through a food diary can provide valuable insights into nutrient intake and help identify deficiencies or imbalances. It can also help educate individuals about their food choices and portion sizes.
- Vitamin D supplementation may be beneficial, especially during the winter months or for individuals with low levels. Regular testing can help determine the need for supplementation.
- Mikki's podcast, Micopedia, covers a range of topics in health, nutrition, fitness, and science. She also provides valuable content on her Instagram and through a weekly email newsletter.
PILLAR Performance
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Mikki Williden: mikkiwilliden
Dr Dan Plews: theplews