This is a Premium-exclusive episode. Go to the Premium feed to listen. Or subscribe to Premium.
Introduction
In this Premium-exclusive Ask Me Anything episode, Danny answers the following listener questions:
- How should energy availability and carbohydrate intake be prioritised in female high-performance athletes?
- What daily and per-meal protein intakes are supported across different ages, activities and goals?
- Is there a maximum fibre intake, and can high fibre impair nutrient absorption?
- Do electrolyte supplements prevent or treat a hangover?
- Does meat contain anything biologically essential for recovery from a serious injury?
- Are added sugars harmful when calorie intake and body weight are controlled?
Timestamps
- [02:21] How important are carbohydrate intake and total energy availability for menstrual health in female high-performance athletes?
- [16:00] What are the current recommendations for daily and per-meal protein intake based on activity, goals and age, and how much is too much?
- [32:27] Is there a maximum amount of fibre that can impair nutrient absorption, or is the upper limit determined by gastrointestinal tolerance?
- [41:48] Do electrolyte supplements help prevent or treat hangovers?
- [49:43] Is meat necessary for adequate nutrition and recovery following a serious injury?
- [58:57] Are added sugars harmful when calorie intake and body weight are controlled?
Host:
Episode Resources
- Join the Sigma newsletter for free
- Subscribe to Sigma Nutrition Premium
- Enroll in the next cohort of our Applied Nutrition Literacy course
- Related Sigma content:
- The Harms of Undereating for Athletes: Low Energy Availability & RED-S.
- Episode #592: How Much Protein is Actually Healthy? with Eric Helms and Matthew Nagra.
- Episode #483: What Are the Effects of Very High Fiber Intakes?
- Episode #454: Plant or Animal Protein: Rethinking Protein & muscle
- SNP15: discussion of “carni-nutrients” in vegan and vegetarian diets
- Episode #468: Sugar Without Excess Calories
- Episode #242: How Much Sugar Is Too Much? with Jake Mey
About the Host
Danny Lennon is the founder of Sigma Nutrition and host of the popular podcast Sigma Nutrition Radio since 2014. Danny has a master’s degree (MSc.) in Nutritional Sciences from University College Cork, in addition to a BSc. Degree in Biology and Physics.
He is the co-creator of the course Applied Nutrition Literacy with Dr. Alan Flanagan.
And he is currently a member of the Advisory Board of the Sports Nutrition Association, the global regulatory body responsible for the standardisation of best practice in the sports nutrition profession.
Questions Covered
- How should energy availability and carbohydrate intake be prioritised in female high-performance athletes?
- What daily and per-meal protein intakes are supported across different ages, activities and goals?
- Is there a maximum fibre intake, and can high fibre impair nutrient absorption?
- Do electrolyte supplements prevent or treat a hangover?
- Does meat contain anything biologically essential for recovery from a serious injury?
- Are added sugars harmful when calorie intake and body weight are controlled?
1. Energy Availability, Carbohydrate and Menstrual Function
Bottom line
- Adequate energy availability has the clearest causal relationship with maintenance of reproductive function.
- Carbohydrate remains important because it supports the work being performed, facilitates glycogen restoration and helps athletes meet high energy demands.
- There is no validated carbohydrate intake below which menstrual dysfunction reliably occurs independently of total energy availability.
Energy availability and reproductive function
- Energy availability is the dietary energy left for normal physiology after subtracting exercise energy expenditure.
- It is commonly expressed relative to fat-free mass.
- Chronically low availability can reduce energy allocated to reproductive and other non-