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127. How To Get Your Period Back This Fall Season · Eat More Carbs | A Period Recovery Podcast

0:00
Hey girlies, just a quick reminder before we dive into
0:02
today's episode. The information shared on this
0:04
podcast is intended to be general sports nutrition advice
0:07
and education related to period. Recovery for female athletes.
0:10
This is not specific. To anyone individual and it may
0:12
or may not apply to your situation.
0:14
If you are looking for personalized guidance, be sure
0:16
to apply to our RBSN Period Recovery Nutrition Coaching
0:19
program. Our four month period recovery
0:21
program is designed to help you sustainably.
0:23
Get your period back and keep it.
0:24
You can apply now to get started in our program, and we'll leave
0:27
the link for the program below if you're not quite ready for
0:29
that one-on-one approach. That's exactly why we.
0:31
Created the Period Recovery Guide it's designed to support.
0:33
The girlies working on period. Recovery, specifically if you've
0:36
lost it due to. Hypothalmic amenorrhea.
0:38
The full. Period Recovery Guide is finally
0:40
out now and we will leave all of the information for it in the
0:43
podcast show notes. This is the Eat More Carbs
0:45
podcast. Hello and welcome back.
0:52
This is the More Carbs podcast. It's Jenna here with Riley.
0:54
We are both dietitians and we talk every Thursday about sports
0:57
nutrition for the girlies. On today's episode, we're
0:59
talking about how to get your period back during fall season.
1:02
So if you are working through your fall sport and working on
1:05
period recovery as your goal, you are not going to want to
1:07
miss out. On today's episode, before we
1:09
get into some of how to get your period back during fall season,
1:12
we are going to do our high and low.
1:13
So sharing just a little bit about our week, the good and the
1:15
parts maybe we wish had gone a little bit differently.
1:18
Riley, as always, can you kick us off?
1:19
This has nothing to do with my high and my But before we do
1:22
this, I have to ask you, because the Internet is exploding right
1:25
now, how do we feel about Taylor Swift?
1:28
Oh, good question. OK.
1:30
I feel like I have to be honest with this.
1:32
I like her music a lot. I don't know all the Easter
1:34
eggs, I don't know the full story and all that sort of
1:37
stuff. However, I am listening to the
1:39
podcast episode that she's on New Heights because I'm super
1:43
curious about like who she actually is.
1:46
And I also have to be like very transparent that like, I'm maybe
1:49
not as excited as some people are.
1:51
I still really like her music. Like, I will listen to it, don't
1:54
get me wrong, but I'm not as big of a fan as somebody else.
1:57
Like, if I was to win tickets, I think I would give them to my
1:59
best friend because she would be really excited about it.
2:01
And I would want her to have that experience because I know
2:03
it would mean a lot to her. I would still go because I'd be
2:06
like, OK, this would be cool to see, you know what I mean?
2:08
Like, does that make sense? How do you feel about it?
2:10
This is a good question. I just felt like we have to talk
2:12
about it because I feel like there's like so much going
2:15
around about it right now. I also think that she's RBS
2:19
encoded and I'm going to tell you why in a second.
2:21
I agree with you. Where like, I appreciate her as
2:23
like an artist and like, I find that I like really like her.
2:26
I just, it's just not my personality to be like a Swifty.
2:30
But I do like really appreciate her.
2:32
You know, I am seeing like all the Easter eggs and stuff.
2:34
Like everyone's like, well, the Chiefs jerseys are red and
2:37
yellow and like that makes orange.
2:39
And like, I was like, I would have never gotten that.
2:40
Like, I would have never been there.
2:41
But like, I do appreciate her music.
2:44
I just was laughing because she produced a whole album or like
2:48
this new album, like while she was on her air.
2:51
Tour and she was like, I was exhausted, but I was creatively
2:54
stimulated and I was like, I know people like that so.
2:57
Yeah, so I just thought it was funny because I feel like at
3:00
RBSN we're like always trying like new things and we're always
3:04
like, I'm tired. But then we're like, oh, there's
3:06
so many more ways that we can like get period recovery
3:08
resources and things like that out.
3:10
I appreciate her and I also like appreciate everything that goes
3:12
into all of her performances and her like athlete mindset and
3:15
everything with it. So yeah, I just had to ask you
3:17
because I feel like it's literally blown off the Internet
3:19
it. Definitely is and I know people
3:21
like love her and are super excited and I'm still excited to
3:24
listen to her new music. I agree with you that she is
3:28
like she is one of the smartest business women out there.
3:31
Like the fact that she was doing all of this marketing for this
3:34
beforehand and of course, like I'm completely oblivious to it,
3:36
but like other people saw it. Like that's incredible.
3:39
Like she is so smart in that sense.
3:42
So well done, Taylor. Well done.
3:44
Is that anything to do with your high and low at all?
3:47
No, no, but I didn't know if like, maybe Your High was that
3:49
she was coming out with a new album.
3:50
I didn't know if you were Swifty or not, so I just had to ask
3:53
you. But My High and My Low have
3:54
nothing to do with Taylor Swift, even though we are, you know,
3:57
going to get a new album, which we always love great music.
4:00
And I'm actually excited because it's coming out like a month
4:02
before the marathon. So I was like, we'll have some
4:04
new training stuff to listen to. So I'm excited about that.
4:07
My High, My Low have nothing to do with either of those things.
4:09
I'll start off with My High because this is something I'm
4:11
really excited to share. We talk all the time on this
4:14
podcast about Girly's and our period recovery program getting
4:17
their period back. Recently, one of my athletes, my
4:20
girl from Queens, I'm giving you a shout out because she
4:23
requested to be on my story. As soon as she got her period
4:27
back, she was on the story and now she's on the podcast because
4:30
I do know that she listens to the podcast and some of her
4:33
teammates listen to the podcast. So you go girl, you got your.
4:36
Period back. Congratulations.
4:38
We are so proud of you. And then Milo is a little bit of
4:42
a story. So if you have listened to the
4:44
More Carves podcast or if you have talked to me for more than
4:47
10 seconds over the last couple of months, you know that I am
4:49
running the New York City Marathon.
4:51
You're probably sick of me talking about it, but I'm going
4:54
to share a little story kind of related to that.
4:56
I am training right now. I have a pretty high like
4:59
mileage per week load and just a big strain on my body.
5:02
So I'm doing whatever I can to make sure that I'm prioritizing
5:05
rest and recovery. One of the things that I've been
5:07
doing is I've been using this like new cream that I got from
5:10
Now Foods. They sent it to me.
5:12
They're like, hey, you're training like I'll send you this
5:14
like CBD cream, which has been great.
5:16
I like will put it on like I'm doing like any type of like foam
5:19
rolling or things like that. I was like, wow, like I'm
5:21
feeling really good with it. What happened though, I got it
5:24
stuck on my hands and I've been like a couple of hours and I
5:28
went to take my new contacts out.
5:30
I started feeling this literally fire in my eyeballs.
5:34
It's like I'm almost crying right now thinking about the
5:36
pain that was happening in my eyeballs because I'm hunting my
5:38
contacts out. There was lotion that must have
5:41
gotten like stuck on my fingers or like stuck underneath my
5:44
fingernail and I'm like trying to figure out like why my eyes
5:48
are just pouring down. I can't get my contacts out.
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I was like problem solving. I'm like, why am I what's going
5:53
on? What's on my right now?
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And I'm like, OK, maybe it was the cream, right?
5:57
I looked at the lotion, it had menthol and capsaician in it,
6:01
the spice and red pepper. Are you OK?
6:03
Are your eyes recovered? You've been going through some
6:06
eyes saga with like having to go and get your eyes dilated and
6:10
that being something that we recorded through and all of
6:12
that. But Oh my gosh, that sounds so
6:15
painful. It was so painful.
6:16
Like I don't think I've ever felt pain in my eyes before.
6:18
And this is nothing against the lotion.
6:20
It just was like bad operations on my end.
6:22
And like I'm like crying, like running around the house and
6:25
Rob's is like not even face. He's like she's on some crazy
6:28
shit again, right? Like there she goes again.
6:29
And I'm like. Oh my gosh, you need one of
6:33
those like iron SES that they had in chemistry class.
6:35
OK, that is literally what I was like needing because the problem
6:39
was is like I can't see up close and I'm like trying to take my
6:41
contacts out and I can't get them out and they're burning and
6:43
it was. So you're like, I have to get
6:46
them out and then I need to iron and then.
6:49
I need to go to bed. Oh my gosh, did this happen last
6:52
night? No, this happened like a week or
6:54
two ago and I've been at least like dying to tell you because
6:58
I'm like, well, at least I have a low for the pocket.
7:01
The good part about doing highs and lows on the podcast is
7:04
anytime that something happens to me that's like remotely like
7:07
unfun, I'm like, well, at least I get to laugh about it with
7:09
Riley. Yep, and we get to laugh about
7:10
it with all of you all. Were you nervous about putting
7:13
in your contacts the next day? I have dailies just because I'm
7:16
starting off, so it wasn't like that big.
7:19
Like I knew that it wasn't going to be the same contact again,
7:22
but like now I'm like, OK, I cannot use that lotion at night
7:24
at all. Yeah, even it lasted like a
7:26
couple hours on my fingers. And like spices and like
7:29
Peppers. I know people that have like
7:30
even like chopped spicy things and then have like touched their
7:33
eyes like jalapeno or something like that.
7:35
Even if washing your hands like some, it stays on there like
7:37
those and then it gets in your eye.
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It's not good. And it's great when it's in the
7:41
lotion because that means it's staying on and it gives you like
7:44
kind of like that, like Ben Gay feel, right?
7:46
And it's on there for an extended period of time because
7:48
like, that's the purpose of it. So like, it was doing its job.
7:51
It's just this job was not supposed to be my eyeballs.
7:53
I'm so sorry for you and your eyes.
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I'm secondary. My eyes are watering for you it.
7:57
Just was crazy because it was my entire eyeball, because it
8:00
somehow got my, it was insane. It was insane.
8:03
Enough about me. How was your week?
8:04
Really good, you know good things here we had rain last
8:08
night, which means that it's cooler in the morning, which
8:11
means there is a higher likelihood that I will get to
8:14
run outside this weekend. So that is like my high if that
8:17
makes sense in that like I think that there's an opportunity for
8:20
me to actually run outside because I'm such a like fair
8:23
weather runner. I will rather go to the gym and
8:25
do something else then run outside when it's a hundred
8:28
809°. I see people doing it here, but
8:31
I'm I'm just not, not that kind of runner.
8:33
So I'm a fair weather runner. So I'm hopeful that with the
8:36
rain that we've had here, that means it'll be cooler and I'll
8:38
get to run outside. That's my high.
8:41
How's your hamstring? It's better, it's not like 100%,
8:44
but I think it's going to take some time before it is just
8:47
overall better and I'm happy about that.
8:49
My low though is that I don't have any like races planned and
8:52
sometimes I can get in like a really big slump with running
8:56
when I don't have something to train for.
8:58
With that though, we are going to probably do an episode about
9:01
like the importance of taking seasons yourself because if I
9:04
was constantly training for something, if I was constantly
9:06
marathon training or something like that, like it's so much
9:08
harder to stay in like a positive energy balance if
9:10
you're always training for things.
9:12
So like having seasons of training for me, this is more of
9:15
an offseason right now, which is a good thing, but I do sometimes
9:18
like lose a little bit of like interest in running when I don't
9:22
have something to train for. So I definitely understand if
9:25
anyone is going through that as far as like, not feeling super
9:28
motivated in the sense of running if you don't have
9:30
something to train for. But I also just want to
9:32
reiterate the importance of like taking seasons even if you are a
9:35
runner that gets to decide when your race seasons are.
9:38
Yeah. I think that's so important
9:40
because we really do underestimate, I think, the load
9:43
that we're putting on our body because we are air, quote,
9:45
recreational athletes. Right.
9:47
Yeah. And it's still important to take
9:49
seasons to have a rest season versus like constantly be
9:52
training for something like you had a half marathon and you even
9:55
took like kind of a recovery month before you kind of dove
9:58
into like your next training block.
10:00
And I think that those are important to like give your body
10:03
some time. So while it is hard to continue
10:05
maybe sometimes through those periods of time, they're really
10:08
important. So it's a low, but it's also a
10:10
good thing for me. Look at you.
10:12
So much her. I know I'm trying.
10:14
Interestingly enough though, we are talking today about how to
10:16
get your period back this fall season.
10:18
So maybe you aren't in your break season.
10:21
You are walking into what is your next kind of high volume
10:24
training season. And if you didn't get your
10:26
period back this summer, that doesn't mean that we can't get
10:28
it back this fall. On this podcast, we talk all
10:30
about A and Le A and what that means in regards to period
10:34
recovery. So Riley, real quick, can you
10:36
define Le A? A if you're a new listener to
10:38
the Eat More Carbs podcast? So that way we're all on the
10:40
same page here, yes? Two of our favorite terms.
10:43
I feel like we're talking about this all over the time.
10:45
I'll start off by defining each of the terms.
10:46
So HA is hypothalamic amenorrhea.
10:48
This is basically a loss of a menstrual cycle.
10:51
There's a couple different subsections of hypothalamic
10:53
amenorrhea, so you can have primary or you can have
10:55
secondary depending on if you have not started your period or
10:59
if you have started your period and it's been missing for three
11:01
months. Oftentimes in athletes,
11:03
hypothalamic amenorrhea or HA is caused by low energy
11:06
availability or LE. A low energy availability is
11:10
basically when your body is in a negative energy balance.
11:13
So that means that the energy that is coming in through food
11:16
does not match the energy going out.
11:18
This is really, really common, unfortunately, in female
11:21
athletes because oftentimes you're training so much and your
11:25
energy expenditure is so large that you have to be really
11:28
intentional about how you're fueling your body.
11:31
A lot of maybe miss education out there and a lot of the diet
11:34
information. A lot of female athletes feel
11:36
pressure to minimize their intake and unfortunately this
11:40
leads to this low energy availability.
11:42
When we talk through getting your period back, we're talking
11:44
specifically about correcting that low energy availability to
11:47
help get your period back and improve your performance.
11:49
Because a lot of times athletes who are experiencing low energy
11:53
availability also see a drop in performance when they aren't
11:56
feeling adequately during your season.
11:58
It's super important to have that energy available so that
12:01
way you can perform your best. So that's why we're talking
12:03
about today, making sure that if your goal is period recovery,
12:06
we're also working towards a positive energy balance.
12:08
That way you can perform best during season.
12:10
Riley, what tips do you have for fall sport athletes who have
12:13
started season or who are about to start season who are also
12:16
working towards period recovery? First off, I cannot believe that
12:19
we are talking about fall season 2025.
12:22
Where is the time going? I think that's crazy.
12:26
If you are a listener of the podcast or if you are new to the
12:29
podcast. Hello.
12:30
Welcome. Thanks for coming.
12:31
Bye. If you have been listening to
12:32
the podcast for a while, you know that we really recommend
12:35
optimizing your nutrition in the offseason.
12:37
So we like to say, you know, you thrive in the offseason and you
12:40
survive season. So that being said, I want to be
12:42
really clear that you can still get your period back and work
12:46
towards getting your period back even though you are in season.
12:50
This might just take a little bit longer and you might have to
12:52
prioritize it a little bit more, but it is something that you can
12:56
do while you're continuing to train and compete.
12:59
I think it's really easy to take an all or nothing approach with
13:02
period recovery and that can hold so many athletes back.
13:04
So if you are somebody who is in season, you do not have to wait
13:08
to start your period recovery journey.
13:10
That's the first thing I'm going to say.
13:11
With working towards period recovery, one of the things that
13:13
we talk about often is making sure that you are consistently
13:17
fueling your body not over a long period of time, but
13:19
throughout the day. Making sure that your body has
13:21
access to fuel throughout every single day.
13:24
So we like to say making sure that you're fueling every three
13:27
to five hours, potentially more if you are practicing more
13:30
things like that. One of the things that is often
13:33
difficult for people in order to fuel more consistently or more
13:36
frequently throughout the day is having to navigate class time,
13:40
practice time, training time with now incorporating fueling.
13:44
So what tips do you have for athletes to help them fuel
13:47
consistently throughout the day to make sure that they are
13:49
incorporating meals and snacks throughout the day?
13:51
You have to make it a priority. Even if you have your period
13:53
right, you have to make it a priority if you want to maximize
13:56
your athletic performance. There's so many things that go
13:59
into your performance as an and it's not just what you're doing
14:02
in your training and your sport. You have to prioritize your
14:05
recovery and you have to prioritize your fueling.
14:07
So I think the biggest thing is you have to make it a priority.
14:10
The second thing is I think you have to make it realistic.
14:13
I think sometimes, especially when we see stuff online, we get
14:17
this like ideal situation in our head.
14:19
And just like you mentioned, Jenna, there's so many things
14:22
that are going on in your schedule, right?
14:23
You have class, you have PT, you have lift, you have social
14:26
things, right? You have training, you have all
14:28
this other stuff that you're doing.
14:29
Yeah, it would be beautiful. And wonderful, if you had a
14:32
personal chef and you can make this beautiful plate of food for
14:34
all your meals and you had somebody who followed you around
14:36
and gave you all your snacks, that's not realistic for most of
14:39
us. So we have to be realistic with
14:42
our fueling and making it that we're setting you up for success
14:45
for fueling properly. So that might mean like little
14:48
snacks like cheese sticks or crackers or chopped fruit.
14:51
Some of these foods that are considered like processed and
14:54
sometimes, you know, maybe looked at negatively.
14:56
I think some of these foods, incorporating them is going to
14:58
be one of the best ways to fuel. Properly fueling is also doesn't
15:01
need to be complicated. Fueling can be really simple.
15:04
We don't have to meal prep and have like this perfectly
15:07
curated, beautiful looking plate every single time that we're
15:10
sitting down for a meal. Things like sandwiches are great
15:13
options for athletes to take on the go and that can be as simple
15:16
as a PB and J Turkey and cheese, things like that.
15:18
Those are great options to help keep you fueled throughout your
15:21
day that are really, really simple, really, really cost
15:24
effective and pretty fast to prepare.
15:26
So even though I share recipes on my social media every week,
15:30
some of those I understand can be time consuming and you might
15:33
not have the time to prep a meal every single time that you need
15:36
to fuel. Sandwiches are great options,
15:38
always having a Plan B option. If we can't meal prep a meal,
15:42
having backups on hand is a great way to make sure that you
15:45
have access to fuel when you need it.
15:47
I'm so glad you brought up sandwiches because we talk a lot
15:50
about sandwiches. I don't feel like we haven't
15:52
recently on recent episodes, but sandwiches are such a great like
15:55
vessel for fueling and I don't sound so weird, but like you can
15:58
make such a balanced meal out of a sandwich.
16:01
I. Love sandwiches.
16:02
I feel like that's something I'm talking about all the time with
16:04
period recovery athletes. Like bagel sandwiches,
16:07
sandwiches that we have different options for protein
16:10
and different options for fat on them.
16:12
Like you can make sandwiches taste so different.
16:14
Like a PB and J on a bagel sandwich is really, really
16:17
different from like a chicken salad on rye bread.
16:19
Like we can do so many different things with sandwiches to make
16:22
fueling feel like it has some variety in it so you don't feel
16:25
like you're constantly eating just like a ham and cheese
16:28
sandwich every single day that you had in elementary school.
16:30
Like we can make it interesting and still make it easy and
16:32
effective. Yes.
16:34
Another thing too is a lot of our period recovery athletes are
16:38
consuming a ton of volume, right?
16:39
They're consuming a lot of like fruits and vegetables, which is
16:42
great. But like we have to focus on
16:44
energy dense things and it's really easy to one add energy
16:48
dense ingredients to a sandwich. It's also a really easy way to
16:52
add like another serving of color to a sandwich so that you
16:55
can cut it out or at least cut down the volume in another like
16:59
area of the plate. Here's what just happens is not
17:02
that too much produce is a bad thing, but it just makes you
17:04
really full and you're not going to get in all the energy that
17:06
you need. But if you can like swap some
17:08
things out, you can still get in your color and still get in the
17:11
energy that you need as well. Now I really want a bagel
17:13
sandwich. That's all I'm going to be
17:14
thinking about for the rest of this episode.
17:16
That sounds so. Good, that sounds so good.
17:18
And I just ate lunch too. But I could like probably eat a
17:21
bagel sandwich. Like I could always eat a bagel
17:22
sandwich. Oh, same.
17:23
Bagel sandwiches are elite. I love them.
17:25
We're not going to spend the rest of today's episode just
17:27
talking about like, what my favorite bagel sandwich is.
17:29
Although like, if that's an episode y'all want, we can do
17:31
that for sure. I have no problem doing that.
17:33
With going back into Season 1, of the things that I feel like
17:36
I'm hearing a lot of is comparison to what teammates
17:40
might be doing. Riley, talk to me about this.
17:42
I feel like this is something that comes up a lot when we
17:44
enter season. So what are you seeing?
17:47
How are you helping athletes navigate this?
17:49
It is so easy to compare ourselves to what our teammates
17:51
are doing, especially if you're comparing yourself to somebody
17:54
who plays a similar position to you, or somebody who might be
17:57
playing, or you might not be playing, or maybe you are
18:00
playing and you're comparing yourself to something you else
18:02
is playing. Like there's just so much
18:04
comparison. And even if you're in an
18:06
individual sport, you're often training with others and it's so
18:09
easy to look at what other people are doing and assume what
18:12
you are doing is wrong. Oh, I think that that you just
18:15
hit on a big thing there with assuming that what you're doing
18:17
is wrong. What we know about under fueling
18:20
is that the signs of under fueling can present really
18:22
differently for every individual.
18:24
So even if you are working through period recovery, that
18:27
doesn't mean that your teammate isn't also experiencing some
18:30
type of low energy availability, but just experiencing different
18:33
signs and symptoms of that low energy availability.
18:35
Is that something that you're seeing often right now, Riley?
18:38
Yes, I see it all the time. And I was just actually thinking
18:41
about this. But like, why is it that we look
18:43
at what other people are doing and assume that what we're doing
18:46
is wrong? Like, why is that?
18:47
Like even if somebody is like, I also have a headache and you're
18:50
eating more than them and you don't have a headache, but maybe
18:52
they look a certain way, you're like, oh, I'm doing the wrong
18:54
thing. Like why?
18:55
Like why do we think this? That is such a good point.
18:57
Why do we assume that that they're right and we're wrong
19:00
all the time? Like all the at the time, I
19:02
don't know what it is. I think somebody needs to let us
19:04
know why. That is.
19:05
Wow, that's a good point. I've never really thought of it
19:08
that way before, but that is so true that we always kind of
19:11
naturally gravitate towards what I'm doing is wrong and what
19:14
you're doing is the right way to go about solving this problem.
19:17
Wow, so interesting. I know we're getting off on lots
19:19
of tangents today. That will be the last one, but I
19:22
just, I don't know. It's just very interesting to me
19:24
because I think even as dietitians, I can go online and
19:27
I can convince myself that I should be on a keto diet.
19:30
I'm not going to. I also know that's wrong, but
19:31
like the marketing and all of the information that is present
19:34
on social is so good. And then I can be like, I need
19:37
to do the keto diet. Not really.
19:39
You don't need to do that. You know, like way better than
19:41
that. The amount of impact that we see
19:43
on what we choose to fuel with is like heavily impacted by the
19:46
things that are around us and in our environment, what we have
19:49
access to and all of that as well.
19:51
But our fueling choices are often heavily impacted by those
19:54
around us because we tend to do things like the people who are
19:57
around us. So if you are on a team, if
19:59
you're having team dinners, teams.
20:01
Sporting events that incorporate fueling at halftime or things
20:04
like that, like we are so much more likely to fuel like the
20:07
people around us, especially when we're on the same type of
20:10
sports team or we have the same goal or we're running the same
20:13
event. I think a lot of athletes to
20:15
like, almost feel guilty for fueling their body properly.
20:18
So even if they know what they're doing is right compared
20:21
to what others are doing, they still feel guilty about giving
20:24
their body the fuel that they need.
20:26
Something that you say all the time is that everyone has their
20:28
own ceiling with athletic potential.
20:30
If you are comparing yourself to another athlete's success and
20:34
then trying to mimic their plate, that's not a great way to
20:37
go about doing that. Yeah, I remember actually, when
20:39
I was playing, there was a girl on my team who was so fast, so
20:43
fast, so genetically gifted. She used to brag about eating
20:46
Hot Cheetos before practice, and she was still like one of the
20:50
fastest people, like in sprints. I don't know why I still
20:53
remember that in my brain. But like, now my dietitian brain
20:56
was like, how fast could she have been if she ate the right
20:59
thing, if she fueled her body properly?
21:01
Because yeah, she was still faster than me and a lot of
21:03
other people on the team. But like, her potential could
21:06
have been so much higher if she was doing the right things
21:09
outside of sport. If you were listening to this
21:11
and you're like, wow, I'm comparing myself to what my
21:13
teammates are doing, so I'm decreasing my feeling or
21:15
changing my feeling or trying to mimic someone else's feeling on
21:18
my team, what are you preventing yourself from accomplishing
21:21
because you aren't feeling appropriately for what your body
21:25
needs? Yes, because we also get a lot
21:28
of applications and a lot of athletes reaching out to us who
21:30
are saying I, I feel great during my training and I don't
21:33
have my period or I'm performing better than a lot of my
21:36
teammates and I don't have my period.
21:37
You have your own ceiling, like you have your own ceiling like
21:40
nobody has ever been like, oh, I started feeling my body properly
21:43
and I started performing worse. That's never happening, guys.
21:46
It's not a thing. Never once, no.
21:48
The amount of increase in performance that we see when we
21:52
start to correct low energy availability along the path to
21:55
getting a period back is one of the most rewarding and
21:57
reinforcing signs of working towards a positive energy
22:00
balance that the athletes that come through RBSNC.
22:03
And it's so fun to celebrate those wins along the way as we
22:06
work towards getting your period back.
22:08
Yes. We can't say any definites in
22:10
nutrition, but I feel like almost every single one of our
22:13
athletes and our period recovery program has seen an increase in
22:17
energy, like almost immediately while they're working on
22:19
correcting their energy deficit. Yes.
22:21
Again, we can't say it definitively 100%, but there are
22:24
so many times that I feel like I've had a conversation around
22:27
that with one of our athletes. One of the final tips that I
22:30
want to bring up when it comes to getting your period back
22:33
during this fall season is skipping post game, post race
22:37
fueling to celebrate a win or a successful completion of
22:41
something with your team. I feel like this happens way
22:44
more often than we would like it to, where we're so excited about
22:47
the outcome of a game or the outcome of a race or how we
22:50
finished at a meet and we then skip post competition fueling to
22:55
celebrate that win. Which yes, we definitely want to
22:57
be celebrating that. But how many times is a college
22:59
athlete did you go and celebrate with your team versus
23:02
celebrating with fueling? Yes, and we know that Riley in
23:05
college did not have the best habits.
23:07
I probably never post fueled. And I think this is a really
23:10
easy kind of like trap to fall into because we think my sport
23:14
is done, my competition's done. Like it doesn't matter anymore.
23:16
But a really good way to think about it is like your post
23:19
workout meal or your post competition meal is almost like
23:22
your first pre meal or fueling period for your next training or
23:27
competition. Like, why not set ourselves up
23:28
for success? And that's not to say don't go
23:30
and celebrate that win with your team or don't go and celebrate
23:33
that at all. But make sure you do have some
23:35
type of recovery fuel before you go and do that or during that,
23:39
some type of fuel to make sure that you are setting yourself up
23:42
for success for the next time that you do need to compete.
23:44
Because that recovery period, just like Riley and I have
23:47
talked about South many times, is so important for all
23:50
athletes, regardless of if your goal is period recovery or not.
23:53
Yes, and again, like it doesn't have to be a beautiful plate of
23:56
food. Like it goes back to kind of the
23:58
points that we made earlier with like it needs to be realistic.
24:01
How are you getting in some carbs and some protein?
24:03
Like at least get in a chocolate milk, at least get in some
24:05
fluids. Like how can you get in some
24:07
like basic nutrition to set yourself up for success?
24:10
Later, like one of my favorite things to do post race or post
24:14
game or something like that is a peanut butter and Jelly
24:16
sandwich. I have a lot of athletes, like
24:18
track specific athletes that I'm thinking of that after the race,
24:21
you know, peanut butter and Jelly.
24:22
And that's the first thing that we're doing.
24:24
And it's easy. It's easy to take with us.
24:26
If you're traveling for a meet, it's easy to pack in your bed
24:28
bag. We're not worried about like the
24:30
temperature outside. It's an easy, quick source of
24:33
fuel to help replenish after we've competed.
24:35
And it's energy dense too. I love it.
24:37
The theme of today's episode of Sandwiches, so let us know your
24:40
favorite sandwich in the comments.
24:42
Any final thoughts on getting your period back during fall
24:45
season? Riley, I just want to reiterate
24:46
what I said at the beginning. It is not too late to get
24:48
started. You do not have to wait until
24:50
season ends to work on getting your period back.
24:53
It's going to take some time. It didn't go away in a month,
24:56
even though it might have felt like that, but it didn't go away
24:58
in month. It's not going to come back in a
25:00
month. Need to put in consistent work
25:01
over the next couple of months and you can start doing that
25:04
today. If you do have questions for
25:06
Riley and I about working towards period recovery, what
25:08
consistency looks like or first steps to make sure that you are
25:11
working towards a positive energy balance, please reach out
25:14
to us. You can find Riley online at
25:15
easy dot sports dot nutrition and you can find me at Jenna dot
25:18
Fisher dot nutrition. Thank you so much for listening
25:20
to this episode of the Eat more carbs podcast.
25:22
Please make sure you rate, subscribe and review.
25:24
And as always, remember to eat more carbs.