Latest / Eat More Carbs | A Period Recovery Podcast / 157. Period Recovery Supplements: Smash or Pass

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157. Period Recovery Supplements: Smash or Pass · Eat More Carbs | A Period Recovery Podcast

0:00
Hey girlies, just a quick reminder before we dive into
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today's episode. The information shared on this
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podcast is intended to be general sports nutrition advice
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and education related to period recovery for female athletes.
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This is not specific to anyone individual and it may or may not
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apply to your situation. If you are looking for
0:15
personalized guidance, be sure to apply to our period recovery
0:18
nutrition coaching program. Our four month period recovery
0:20
program is designed to help you sustainably get your period back
0:23
and keep it. You can apply now to get started
0:25
in our program and we'll leave the link for the program below.
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This is the Eat more Carbs podcast.
0:34
Hello and welcome back. This is the More Carbs podcast.
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We are a team of dietitians and we talk every Thursday about
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sports nutrition for the girlies.
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My name is Jenna and I host this.
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Podcast and my name is Riley. You'll also see me on this
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podcast. I am the owner and founder of
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Steady State Performance Nutrition.
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We specialize in helping female athletes recover from low energy
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availability and together along with Lily Rhymer, we are team
0:55
steady state. Before we get into today's
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episode, we are going to do our high and low, so sharing just a
1:00
little bit about our week, the good and the parts we wish had
1:02
gone a little bit differently. Riley, can you kick us off?
1:04
Hello everybody, welcome back, happy Thursday.
1:07
This week my high and my low are the same story.
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If you are watching on the video feed.
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I do have a different background because I'm at my parents house.
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So this week Charlie and I headed to Raleigh, which is a
1:19
couple hours from where I live in North Carolina because we're
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out of childcare this week. It's been a little hectic with
1:25
the childcare situation over the last couple of weeks and that
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can just throw everything thing like a little out of whack.
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So if you are a parent, I feel like you understand where I'm
1:34
coming from. It just is a little bit crazy
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when things don't go to plan. So that's my low, but my high is
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that we are so lucky that my parents and my in laws like live
1:46
close and we have family support because we would have not
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survived these last couple weeks without them.
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So it takes a village and I'm just so thankful for all of the
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support that we have from our friends and family.
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Charlie right now is actually playing work with my mom.
2:01
It's so cute. I go to work, you know, Daddy
2:03
goes to work, my dad goes to work.
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Like he goes by Poppy, and then my mom goes by Lulu with
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Charlie. So Lulu goes to work and then
2:09
like Charlie goes to work. So we all go to work.
2:12
We're all, you know, within the house.
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Everybody's doing their work and taking shifts.
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Does she have a specific job that she does for her work or
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like does she do a specific task when she's working or is it just
2:23
like what she calls what she's doing for play?
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She just is playing like sometimes she'll do certain
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things like she likes to pack a bag, like she packs her bag for
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work and then like she goes and like sits at a desk and will be
2:33
like, I'm working. I'm like, you go girl, you go
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girl. I feel like she likes the like
2:38
getting dressed and getting ready for work more than the
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actual working because she doesn't really know what we do
2:43
when we go to work. But it's it's cute.
2:44
That's so cute, I love that. Yeah.
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How's your week going? My week is great.
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I have a little things in life high that like bring me joy.
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That is my high this week. And then similarly to Riley,
2:55
Milo is based on where I am right now.
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So if you are watching on YouTube or you are watching our
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video feed for the podcast, you might notice that I am also in a
3:03
different background. And that's because my husband
3:05
and I are doing some rearranging of our rooms in our house right
3:08
now. This one is a little bit
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smaller, so hopefully reducing the echo that you might hear
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when I'm talking, but it's just different to be in a different
3:15
room. This one doesn't have as much
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natural light in it. And that's hard for me when I'm
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not looking at natural light and I'm not seeing natural light or
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I'm not looking at a window. So I don't have that anymore in
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the office space that I work in, which I'm a little bit bummed
3:25
about, but that's OK. So that's my low and then my
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high is just a little things high.
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We had the keyboard to like the main monitor that we both use as
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our computer. My husband and I, it broke.
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I don't know if you can see this, but like the keyboard just
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kind of I don't know what happened to it.
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It wasn't like it broke like I dropped it or anything like
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that. It just kind of expanded to the
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point where it no longer no longer worked.
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So my husband bought a new keyboard.
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I don't know why it's so heavy, but it is.
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But it is the most clicky clacky of keys, which like is so fun to
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type on. I feel like a little kid because
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like when you type on it, it's like so fun.
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Sometimes it's just those little things and so I have a new
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keyboard. That's my high.
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I love that. I think it's so easy to overlook
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like the small things sometimes. Yeah, you have to find joy in
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the little things. I guess now you got a good mug,
4:09
you got a good keyboard. The office is about to be set
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up, yes. We're ready to go in here.
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I love this. On today's episode, we do have
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Lily joining us. Lily is another one of the
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dietitians here at Team Steady State.
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So she will be joining us on today's episode to talk through
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all things period recovery and we are going to play Smasher
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Pass supplements for period recovery.
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It's been a long time since once we've done one of these
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episodes. I love these episodes.
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They're fun and we get to talk about period recovery and one of
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the things that we get asked about all the time, which is
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supplement specifically for period recovery and helping
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someone recover from low energy availability.
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If somebody's listening to this for the first time, what can
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they expect? So we will be walking through a
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bunch of different supplements that might have a Rep for
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helping with period recovery or playing some kind of role in
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nutrition. And Jenna will present them to
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us and we will react by saying smash, which means that we think
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it's great for period recovery, it's doing exactly what it says
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it is or pass. It's not doing what you think
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it's doing. And usually we give a pretty
5:10
good like explanation too as far as why we do or maybe we don't
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recommend this as part of your period recovery supplement
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journey In this case, are you all ready?
5:20
Yeah, OK. I have.
5:22
We need they should pass this smash signs.
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It's like little thumbs up or thumbs down.
5:27
Yep. OK, too fine.
5:28
Well, we'll make those next time before we do this next time
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because there will be a next time that we play Smash or Pass
5:34
for sure. First supplement I have on my
5:36
list today is magnesium. Magnesium is a great supplement.
5:39
It can help with sleep quality and help with recovery.
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Is it going to overcome low energy availability?
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No. Magnesium has no caloric value.
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So when we're thinking about low energy availability of trying to
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balance out the energy equation, we're not doing much.
5:58
I'm going to say on this one. OK.
6:00
I'm going to say past repaired recovery, but do you think that
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it has a lot of great other purposes but would not spend a
6:06
bunch of money on it thinking that it's going to get your
6:09
period back? I also think too that magnesium
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is one of those supplements that people are taking to help with
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side effects from AJ. So if you have poor sleep, poor
6:19
recovery, and you're not eating enough, I just feel like people
6:22
often go to magnesium to solve those problems when there
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actually might not be any deficiency there.
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So that is also why and going to like strongly pass on that
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because I think it's maybe an excuse to be in low energy
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availability when we have to solve.
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The root cause, Riley, I'm so glad you brought that up because
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that was the thing that I was kind of thinking of was people
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who are experiencing poor sleep quality because they're in a
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state of low energy availability.
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And their first instinct is to take some magnesium to help with
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that. Because oftentimes we hear
6:53
magnesium as a good supplement for sleep.
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And if you are adequately fueled and you take some magnesium, we
6:59
might have a different approach to that.
7:00
But we're talking about this from as the perspective of
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period recovery. Next supplement that I have tart
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cherry juice. I love me some tart cherry juice
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and it does have some energy value to it, so there's that.
7:11
Is it going to solve all of your problems?
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No, you can't drink enough tart cherry juice to have enough
7:17
energy. But I would say smash.
7:19
Also going to smash on this because of the reasons that you
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just listed, Lily, like it really helps with the recovery.
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That's going to help with the stress load on the body and
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obviously that's something that we're trying to manage in period
7:29
recovery. And it's also energy rich.
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I often recommend doing tart cherry juice like before bed.
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It's always a great way to like you could have some magnesium in
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it, But again, it's not going to solve your problems.
7:40
It's just an easy way to get in some energy before bed and it's
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also going to help with sleep quality.
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That's why I love it. If I have anybody who's
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struggling to get in some extra energy like before bed and
7:50
specifically in that PM snack, it's a great way to kind of
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maximize the benefit of adding an additional carbohydrate
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source because it does have that recovery benefit.
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And if we're looking for an additional of carbohydrate in
8:00
that specific timeframe, it works really well.
8:02
What's your guys go to pairing with Tart Cherry?
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Juice as far as like mixing it together with something or like
8:08
pairing it with a snack. Like if you had something else
8:10
on the side or another liquid? Or do you just do tart cherry
8:13
juice on its own? Riley, I'm going to go first.
8:15
I. Actually like the taste of tart
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cherry juice. I know that this is a
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controversial take, but I don't mind the tart.
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So if I do it, I will do it straight.
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I do it over ice. I'm like I do tart cherry on the
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rocks. I do it on ice because I like it
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cold and then I do think it is pretty strong so I the ice will
8:34
sometimes like melt and make it a little bit more palatable.
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But I don't mind the taste of it, and because it's so tart I
8:39
usually do it with something sweet like chocolate.
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My favorite PM snack is some type of a yogurt bowl,
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especially like during like a higher training load or
8:46
something like that. Like a yogurt bowl is kind of my
8:47
go to for my after dinner snack. And then I don't mind the taste
8:51
of tart cherry juice either. But if I'm working on increasing
8:54
my hydration, I love to mix it with like a lime bubble water.
8:57
So that way I have like a cherry limeade.
9:00
What do you like it with? So I really like it with cheddar
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cheese sticks on the side, and I also like the tartness.
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And I'm saying this because I've been made fun of for my cheese
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sticks with my cherry juice. People think I'm a little crazy
9:12
for it. Sharp cheddar with some tart
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cherry. It's great.
9:15
Hey, you know what, like I kind of see that like wine and cheese
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type of thing. Like, yeah, I.
9:19
Kind of, yeah. I love that.
9:21
All right, next supplement I have is Collagen Smasher Pass.
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We have a thumbs down from Riley for those not watching the video
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feed. Pass on it.
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I like collagen. I think it is a great supplement
9:31
for tendon and ligament health and it can be used and great
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like prehab like rehab type stuff.
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I just think it's similar to magnesium where it's trying to
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or people are using it to cover up symptoms of low energy
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availability or I guess like side effects of low energy
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availability. Because when we look at tendons
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and ligaments like they are so positively and negatively
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affected by estrogen. I do feel like people are often
9:57
like just trying to take collagen versus solving the root
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low energy availability issue. Yes, I agree.
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I think that we talk about the why so much on this podcast.
10:07
But if you're taking it for specific reasons that you think
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it's going to help you get your period back, that's not going to
10:13
happen. But if once we get our period
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back, Collagen's actually a supplement that we usually
10:18
recommend for our athletes to take.
10:20
So it's all about where you are in your journey.
10:23
Love that. What about herbal estrogen
10:25
replacement? Riley's given us some faces, but
10:27
she hasn't yet to say anything. No, I just, I really struggle
10:32
with a lot of these products because they're marketed to
10:36
women who are struggling and are trying to do the best they can
10:40
to make their body healthy. And it's just false advertising.
10:44
If you have low energy availability, there's not going
10:47
to be any type of replacement or medication or supplement that is
10:52
going to solve low energy availability.
10:54
You have to fuel your body properly and you have to eat
10:57
more and it's just giving people false hope and confusing people.
11:01
That's why I'm strongly going to pass.
11:03
That's also why I'm making lots of facial gestures is just
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because so many people are are avoiding what they actually have
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to do and are using things like this to justify it.
11:13
Yes, I think that the marketing aspect of it can totally take
11:17
advantage of those who are desperate to get their periods
11:20
back One. And then it also advertises
11:24
almost an easy way out to period recovery because people think
11:27
that if they take this supplement, their period, it's
11:29
going to magically come back, which isn't the truth.
11:32
And all you're going to do is spend a lot of money on a
11:34
supplement and they're going to be like, well, you need to take
11:36
it for more months. And then you're just going to
11:38
spend more money on it. And it's never going to do what
11:41
you think it's doing. I also struggle with, yes, your
11:44
period is missing and that is the most obvious sign and yes,
11:47
when you do not have a regular menstrual cycle that is a big
11:50
issue. But there's so many other things
11:53
going on or negative side effects of having low energy
11:56
availability. If we're only focused on and
11:59
trying to trick our hormones to become activated, we're not
12:02
going to solve any of these other really big problems that
12:07
are going on within the body. There's not a better way to sum
12:09
that up. What about beetroot or beet
12:12
juice? I'm personally passing on this
12:14
for myself because I hate beets. I think they taste like dirt.
12:17
But again, right, Like, I'm not here to tell you what I like to
12:19
do. I think beetroot has been really
12:22
tested in the literature though, and when we look at it from like
12:24
a sports nutrition product, similar to like collagen, it
12:28
does have really promised seeing effects.
12:30
But again, like, is it going to solve low energy availability?
12:33
No, like that seems to be the theme, right?
12:36
If you all are not picking that up on this episode where yes,
12:38
there's like sports nutrition products and things like that
12:40
that are going to be super beneficial, but like, are they
12:43
going to solve low energy availability?
12:44
No pass. I think I like using it, not
12:47
personally I think it you couldn't pay me, do not pass go
12:50
for me. But I know that like I have a
12:51
lot of runners that use it, enjoy it, like it, like the
12:54
effects of it when used in conjunction with proper fueling,
12:57
adequate carbohydrate. Yes, it is helpful for
13:00
performance, but like we've talked about and I think Jenna,
13:03
you mentioned, you have to have a strong feeling foundation
13:05
before you can't again of symptoms of low energy
13:08
availability with beetroot juice.
13:11
You have to have a good feeling foundation.
13:13
Probably not going to do much if you're under fueled Raspberry
13:15
leaf tea smash or pass. I am coming to the table as a
13:19
Raspberry tea leaf lover. I really to utilize Raspberry
13:24
leaf tea when I'm on my period. Love it for cramps.
13:26
Is it going to get your period back?
13:28
No not at all. So hurts but pass.
13:31
It sounds like though it can help with like menstrual side
13:35
effects but not overcome low energy availability.
13:38
I think it's great once you have your period, but if you don't
13:42
have your period and you're taking it for like it's
13:45
advertised for pregnancy support and like other things that who
13:49
knows what, But if you don't have your cycle, then what's the
13:52
purpose? I'm going to agree with both of
13:54
y'all on this one. I will say I do have a lot of
13:56
tea drinkers and one of the ways that we like to incorporate
13:59
carbohydrate is by adding honey to the tea.
14:01
So if that's what you're doing, great, love that.
14:03
But the Raspberry leaf tea alone not going to change your energy
14:06
availability. Yes, there's always
14:07
opportunities to use these supplements in a way that are
14:10
beneficial at least sometimes. There's been a couple that are
14:13
hard nosed but with like stuff like tea and things like that,
14:17
you can't add energy to them and that is going towards your
14:20
energy balance. What about Iron Smash or pass
14:23
Iron supplementation? Well, you know, iron drops when
14:27
you're under fueling. There's not like a correct, like
14:30
a direct, maybe there is link, something that we're commonly
14:33
seeing and something that is supported by the research.
14:35
And the reason I say there's not a direct link because X + Y
14:38
doesn't always equal Z in nutrition, right?
14:40
It always depends. But low carbohydrate intake, low
14:44
energy availability is tied with low iron.
14:47
So oftentimes we are recommending iron for those
14:52
athletes in low energy availability.
14:54
Is it going to solve the missing period?
14:57
Is it going to allow more bleeding or is it going to kick
15:01
start your period because now you have enough iron?
15:03
No, but oftentimes athletes who have low energy availability
15:07
have low. So I don't know if I smash your
15:09
bass on this one. I guess I I'm passing because
15:13
it's not going to solve low energy availability, but I do
15:15
think that it is an important supplement to consider if you
15:19
have HA or you have low energy availability or if you have
15:22
Reds. And a big thing I'm going to say
15:24
is you can't just supplement it on your own.
15:26
You need to go to the physician and you need to get lapsed.
15:29
I'm so glad you brought that up. I feel like there are multiple
15:32
athletes that we see that come and they have low iron.
15:34
And I've seen two kind of approaches with the physician as
15:37
far as if they want us to 1st focus on incorporating some iron
15:40
containing foods for that athlete as we work towards
15:43
increasing their energy availability.
15:44
But then in certain situations in which the physician feels
15:47
that it is appropriate, they do add a supplement, But again,
15:50
that is after lab testing results and in conjunction with
15:54
working with a dietitian to help them recover their low energy.
15:57
Yeah. It's definitely not A1 size fits
16:00
all approach, especially with iron supplementation.
16:03
I mean, paired recovery as a whole is individualized, but you
16:06
have to have those lab values because that determines the
16:09
aggression of the treatment of if it's just with foods or if we
16:14
need supplementation because it's slow enough.
16:16
What about creatine? Smash or pass?
16:18
There's been a lot of interesting research that's
16:20
coming out about creatine actually, and they have shown
16:23
that female athletes who are taking creatine often have a
16:27
more regular menstrual cycle, which I think is very
16:31
interesting. And again, the research is not
16:34
saying something concretely it doesn't support though coming
16:38
out of an energy deficit like, and I think that goes back to
16:41
like the mechanism here. And we've said this multiple
16:43
times on this episode and just throughout this entire podcast
16:47
as like a whole, if you have low energy availability, you have to
16:51
correct the energy deficit. Even if creatine is going to
16:54
help with regular periods, if you don't have proper energy
16:58
intake, it doesn't matter. It doesn't matter.
17:01
And I think with a good amount of these supplements, especially
17:04
like creatine or tart cherry juice or anything that we've
17:07
said, it really does depend like there are benefits when you have
17:10
your period. You're kind of missing out on a
17:13
lot of those benefits by not having your cycle where it's
17:16
like, OK, you might be spending this money on these supplements
17:19
before you have your cycle. Imagine what those supplements
17:21
will do for you once you do. And creatine is one of those
17:24
things that's widely supported to supplement with.
17:26
I'm going to make a fairly big statement with this, but we had
17:31
someone else on the podcast years ago now who mentioned it's
17:34
like asking for extra credit before you've done the homework.
17:37
And I think with so many of these supplements that we're
17:40
talking about today, it's the extra credit.
17:42
And when it comes to period recovery specifically, your
17:46
fueling has to be there first before we can see any benefit
17:50
from a lot of these things that maybe if we were just working on
17:53
sports nutrition, we would be implementing those because the
17:55
fueling foundation would already be set, if that makes sense.
17:57
It's like Maslow's hierarchy of needs.
17:59
We can think about it as like an athlete's fueling needs.
18:02
And if you're not correcting the bottom pillars or trunks or
18:05
rows, you're not going to be able or see benefit from like
18:08
the higher ranks. Like you have to start at the
18:11
bottom 1st. And that, again, is just
18:13
something that I feel like we're not talking about at all in
18:16
sports nutrition. And yes, like our program is
18:19
specific for athletes. We help athletes get their
18:21
period back and have proper sports nutrition.
18:24
But I feel like too often we're trying to jump towards like the
18:26
supplements in the sports nutrition when we don't have the
18:28
basics down. What about calcium or a
18:30
multivitamin? We'll kind of group those
18:32
together. I think this one's hard because
18:35
there are benefits of having calcium and a multivitamin, but
18:39
their research shows if you don't have proper energy balance
18:44
that these products are almost useless.
18:46
And I think something that's really parallel passing, this is
18:50
when we had Doctor Hill on, we talked about HRT and we talked
18:54
about hormone replacement therapy.
18:56
And she had mixed feelings about this because she said, yes,
19:00
we've seen HRT be beneficial for like bone restoration, but
19:04
sometimes it gives athletes an excuse to stay in low energy
19:08
availability. And I feel like this is also
19:11
happening sometimes with calcium or a multivitamin where people
19:14
are so focused on like calcium intake and they're taking
19:18
multivitamin and this is going to help their bones because
19:20
they're getting all their nutrients in.
19:21
It's almost can be an excuse to stay in low energy availability.
19:25
I think there's of course there's good marketing around
19:28
these supplements and things like that and the opinion of
19:31
like everyone should just take a multivitamin and things like
19:34
that. But a lot of people don't
19:35
understand the pathways that are behind like specifically for
19:39
calcium with our hormones, like estrogen has a really large role
19:44
in how our calcium is used in our body.
19:46
And so if we don't have estrogen, like you're not going
19:49
to get the benefit, like I said with these other supplements,
19:52
like it's great when you do. And if you have issues with your
19:55
bone health, like yes, it is important, but it's not
19:58
something that you can just take and be like, oh, I'm good.
20:00
I'm taking calcium. My bones are.
20:02
Great fueling has to come first for so many of these.
20:05
What about vitex? I feel like we hear this or we
20:07
get questions about this one quite a bit.
20:09
Smash your fast. I feel like we're a broken
20:12
record right now in today's episodes.
20:13
But guys, we have to correct the energy deficit.
20:16
Like the Vitex isn't going to do anything.
20:18
It's. Also not one that I feel like I
20:20
recommend even outside of like like for, you know, for any
20:22
reason. I also don't know if there's any
20:24
third party tested like Vitex Elderberry I believe right?
20:28
Or Casselberry or so. Yeah, Casselberry, Yep, I don't
20:31
think there's any third party product out there.
20:34
And again, like, why would we want to trick our body into like
20:37
operating or producing hormones when it doesn't feel safe?
20:41
Like that just is mind blowing to me that like we are trying to
20:44
check our body into doing something that it doesn't want
20:46
to do because it doesn't feel safe.
20:47
Yeah, this is when I get questions quite a bit about not
20:50
only from like clients, but from all of you icarb.
20:53
You would need to take this one because this is so big and
20:56
they're running an endurance community right now.
20:58
I know we were talking offline, but like I have been doing like,
21:01
like I wasn't like leading the research, but I was involved in
21:04
some research like during my master's program in 2017.
21:07
It just is mind blowing to me that we're still talking about
21:10
this, so I'd love to hear what your thoughts.
21:12
Are on it. My thoughts are going to be
21:14
along the lines of a lot of the other things that we've talked
21:16
about today where this is one that the research I don't really
21:19
think that I have read so far supports it from the claim
21:23
perspective that it has or appears to support it from the
21:26
claim perspective that it has. Will that change as more
21:29
research comes out perhaps. I think that the benefit that a
21:32
lot of the people see from consuming bicarb is that
21:35
oftentimes it is paired with carbohydrate.
21:38
There are brands specifically that the bicarb carb is mixed
21:41
together with or in conjunction with carbohydrate.
21:44
So the benefit people are feeling from taking bicarb
21:46
before they race or before they train is most likely from the
21:51
increase in carbohydrate prior to.
21:53
So from that standpoint, I don't necessarily tell people like
21:56
don't take it if they're having a hard time getting in their
21:58
carbohydrates and this is something that coach has
22:00
recommended or teammates are doing or you know, something
22:03
like that. If they're struggling to get in
22:04
their carbohydrates, sometimes we can use that as like a trick
22:06
to the brain to almost be like, oh, I'm going to get benefit
22:09
from this, but it's more than unlikely.
22:10
The carbohydrate that is giving you the benefit versus the
22:14
bicarb in my current research opinion is there.
22:17
Literally a legal PED. Like I don't know why.
22:20
Like everybody's not taking them, really.
22:22
So think I'd actually pass on that from like period recovery.
22:25
Standpoint. If I make that clear, OK, well,
22:29
thanks for playing smash or pass, you guys.
22:31
If we did not go over a supplement that you are
22:34
currently taking or have questions about, leave it in the
22:36
comments of this podcast and we will do our best to share
22:39
whether or not we would smash or pass on that specific
22:42
supplement. If you do have questions for
22:44
Riley, Lily, or myself, you can always find us online.
22:46
You can find Riley at Riley dot Beatty dot nutrition.
22:49
You can find Lily at Lily dot reimer dot nutrition and you can
22:52
find me at Jenna dot Fisher dot nutrition.
22:54
Thank you so much for listening to this episode of the Eat More
22:56
Carbs podcast. Please make sure you rate,
22:57
subscribe and review. And as always, remember to eat
22:59
more carbs.