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124. How To Get Your Period Back During Pre-Season · 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
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 get your period
0:23
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.
0:32
It's designed to support the girlies working on period.
0:34
Recovery, specifically if you've lost it due to.
0:36
Hypothalmic amenorrhea. The full.
0:38
Period Recovery Guide is finally out now and we will leave all of
0:41
the information for it in the podcast show notes.
0:44
This is the Eat More Carbs podcast.
0:51
Hello and welcome back. This is the More Carbs podcast.
0:53
It's Jenna here with Riley. We are both dietitians and we
0:55
talk every Thursday about sports nutrition for the girlies,
0:58
specifically how to get your period back if you've lost it
1:00
due to hypothalamic amenorrhea. On today's episode, we're going
1:03
to be talking about how to get your period back if you are
1:05
starting preseason. Riley, I am so excited to chat
1:08
with you about this today. Before we get into some of how
1:11
to get your period back during your preseason, we are going to
1:13
do our high and low. So sharing just a little bit
1:14
about our week, the good and the part.
1:16
We wish you gone a little bit differently.
1:17
So, as always, Riley, can you kick?
1:19
Us off. I'm so excited about today's
1:20
episode. I'm also really excited about my
1:23
high. I know you and I had talked
1:25
about this. I feel like I talked to you
1:26
about this every day. But one of my athletes who has
1:30
never had her period, she's 24, she got her period.
1:34
I'm so excited. I get excited for every single
1:37
athlete that reaches out and tells us that they've gotten
1:41
their period or gets her period back in her period recovery
1:43
program. But I feel like this one just
1:44
like hits a little different because she had never had her
1:48
period before. And I think there's so many
1:50
athletes out there that might be in a similar situation and don't
1:54
think it's possible, but it's freaking possible.
1:56
And she just did it and she did a lot of like hard work for
1:59
sure. Like it took effort to get her
2:02
period back, but she did it and you helped her.
2:04
So Congrats to both of you. Well.
2:06
Thanks. It was I mean that's all her
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right. And I think her journey
2:09
specifically was really challenging because you know,
2:11
she had never had her period before.
2:13
So I do think she went through somebody changes and she
2:16
definitely had some like pretty big obstacles as it related to
2:19
hormones. But it was all worth to
2:21
celebrate on our next call. We're going to be planning her
2:24
race, her like first race in like, you know, like 8 years.
2:28
Very excited and just really, really proud of her.
2:30
That's so exciting, yeah. I'm so excited.
2:32
My low is that I was supposed to see you last week and it didn't
2:36
happen. OK, that.
2:37
Was my low too so I'm going to have to change mine.
2:40
If you missed our high low from a couple of weeks ago, I was
2:44
actually supposed to connect with Jenna like just by
2:46
happenstance when she was in Europe because like we were kind
2:48
of traveling through the same place and and then I didn't go
2:53
to Europe. So I guess a low on multiple,
2:56
multiple reasons, but I was just really bummed because I was
2:58
really excited. To see you, I know I was really
3:00
excited to see you too. That was also my low, so I'll
3:02
pick a different one because for some reason right now I have a
3:05
lot of lows to share. You do get to go to Europe
3:08
still, it's just that your trip got a little delayed.
3:10
Yes, I am going at the end of August, which it's crazy that
3:13
August is like tomorrow. Right.
3:15
I can't believe that, but here we are.
3:17
Here we are. What about you?
3:18
What's your high in your low? My high is that I was in Europe
3:21
and I had a great time traveling and exploring and enjoying food
3:24
and it was just really, really nice.
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So that's my high. My low, although my low is
3:28
definitely that I didn't get to see Riley while I was in Europe
3:31
because that would have been so much fun.
3:32
When we got back, we're walking our dog really early in the
3:35
morning because it's so hot this time of year.
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So we get up at like 5:00 AM to walk him and the past couple of
3:40
mornings I have been chased by a huge Hornet while we're out
3:45
walking. I don't know what is going on.
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I don't know if it's maybe like the lotion I put on in the
3:49
morning or I don't know what it is but it will not leave me
3:51
alone and it somehow it comes and finds me around the same
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like part of our walking path and chases me and I like run
3:58
away from it. It doesn't chase my husband
4:00
Nolan or our dog George. It just chases me.
4:02
So my love is that I've been chasing my big Hornet these past
4:06
couple mornings, which not fun. What's happening in Arizona with
4:09
the bugs? Like you have the Scorpions and
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then you have the gnat situation with the running and then now
4:13
we're the Hornets. I'm not right with the animal
4:16
world right now. Didn't you have something also
4:19
in your house too? Yeah, we had ants in our house.
4:21
Yeah, but the squirting is definitely the worst, for sure.
4:24
Yeah, yeah. I always like laugh because like
4:27
I'm always like, I love nature, just like put me in nature and
4:29
then I'm like too much nature, too much nature, too much, bad
4:32
enough, too much. Yeah, well, back a lot while I
4:36
was being chased by a Hornet. I felt like I had had way too
4:38
much nature, so I get that. You haven't been stung yet
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though. Me too Oh my gosh, I've been
4:44
lucky. Maybe that'll be my low next
4:45
week, so we'll. See Knock on wood.
4:47
Knock on wood, that doesn't happen.
4:49
Today's episode we're talking about how to get your period
4:51
back. One of the questions that we are
4:52
getting a lot right now is how to get your period back during
4:55
preseason. We talk a lot on this podcast
4:57
and online about how offseason during summer can be a great
5:00
time to work on period recovery. But if you are working on
5:03
recovering your period and you have started preseason or you
5:06
are about to start preseason for your fall sport, that doesn't
5:09
mean that you can't get your period back during the preseason
5:12
season. Yes, I think it's so easy to
5:15
think that we have to take an all or none approach with period
5:18
recovery. And we think, OK, now my
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training is going to be at a higher load or I have multiple
5:22
trainings in a day, like I can't get my period back right now.
5:25
Like I'll just have to wait a couple of months.
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And there's no reason that you cannot continue to try to get
5:30
your body into a positive energy balance.
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Everything that we talked about on this podcast and in our
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period recovery resources is going to not only help you get
5:38
your period back, but it's also going to help you maximize your
5:41
performance. The things that you are doing
5:43
that are preventing you from having a period are also hurting
5:46
your athletic performance. That is such a great point and
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something that we talk a lot about in our period recovery
5:51
program with our athletes that are working towards getting
5:53
their period back and improving performance.
5:55
Can you really quickly before we get into today's episode, just
5:58
define HALEA for anyone who's new listening to this podcast
6:02
for the first time since we do talk quite a bit about those
6:05
things specifically as it relates to not having a period.
6:07
So glad. That you mentioned that I think
6:09
the biggest thing is at RBSN, it's really important to
6:12
understand that we focus on helping athletes overcome low
6:16
energy availability or Lea. So all of the advice on this
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podcast and within our resources are going to focus on helping
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you overcome a negative energy balance as an athlete.
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Low energy availability is the state that our body goes into
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when there's not enough energy to go around.
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There's an imbalance between the energy that's coming in and the
6:35
energy that's being expended. This is really, really common,
6:38
unfortunately, in athletes, just because of high training load
6:42
that so many of you all are experiencing and participating
6:45
in. It can be really challenging to
6:47
navigate fueling as an athlete. And within our society, there's
6:50
such an emphasis on like minimal intake.
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So there's a lot of misinformation floating around
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about how to fuel your body properly.
6:57
Unfortunately, one of the main side effects of this low energy
7:01
availability is going to be a missing period.
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This is due to hypothalmic amenorrhea and basically your
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body doesn't have enough energy like I mentioned to go around.
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So it starts to down regulate certain processes in the body as
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a way to kind of preserve the body.
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And it's a really a protective mechanism.
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I know we don't like to always think about a loss of a period
7:22
as something that our body is doing to protect us, but it is
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something that our body is doing to help protect and help you
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stay surviving. Thank you for taking a couple
7:31
seconds to just define those. We do talk a lot about HALA on
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this podcast, so we always want to just refresh what those terms
7:37
mean and what we're specifically talking about when we're talking
7:40
about improving performance, increasing our energy as it
7:42
relates to helping you get your period back.
7:44
On today's episode, we are talking about like entering the
7:47
preseason and still working towards period recovery.
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Like I mentioned before, we often share that working through
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period recovery in an offseason period.
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If you just went through a summer season where you weren't
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training as much, that being a wonderful time to focus on a
8:00
goal like period recovery. But just because you didn't get
8:02
your period back during the summer season, during your
8:05
offseason doesn't mean that preseason we stop working
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towards that goal of period recovery.
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One of the main things that we talk about with our athletes is
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that when they do enter that preseason or training season
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again, that their fueling should also increase.
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As we increase our training, fueling should also increase
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too. Riley, do you have any tips for
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helping athletes navigate that specifically when entering
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preseason, going from a period of maybe less training during
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the summer? I feel like it's.
8:30
Like 5050, honestly, when we look at is it easier for people
8:35
to fuel more during a preseason period or is it harder to manage
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this? Because I do think it can be
8:40
harder if you're somebody who is really affected by the heat,
8:44
right? If you can't really eat when
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it's hot out. I'm one of those people.
8:47
You know, the heat can blunt your hunger.
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So it can be kind of hard to navigate that.
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Additionally, if you have, you know, multiple training sessions
8:53
in one day, certain fueling periods might get cut short.
8:57
You might not be able to eat lunch if training is from 12:00
8:59
to 2:00. So I think it can be harder for
9:01
some athletes. But then I also think that
9:04
staying training and staying in your sport and participating in
9:07
preseason can also be a really positive thing and make it
9:10
almost easy, easier to fuel for certain athletes because it
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gives them like a little bit more motivation to fuel.
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So I think depending which category you fall under, we have
9:20
to take different approaches. Oh, I love that.
9:23
I think that is such a great way to kind of approach the
9:25
preseason and think about that we can approach fueling in this
9:29
time period from different angles or different perspectives
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based on what you might be experiencing or what might be
9:34
challenging for you as an athlete.
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I'm hearing a lot right now of difficulty eating due to it
9:39
being so warm outside during training and the heat kind of
9:42
blunting hunger. We have a lot of tips that we
9:44
talk about through our program about how to help still fueling
9:48
with the increase in temperature, but what tips do
9:50
you have? What can you share with us
9:51
today? One of the first places I would
9:52
start is actually in that post training or that post workout
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block. We see so much stuff online
9:59
about like you have to fuel within 30 seconds of finishing
10:03
your workout or the workout was was wasted or like you're going
10:05
to go into a negative energy balance.
10:07
You're not going to be able to build muscle.
10:08
This is just stressing people out because let's be real, you
10:12
are out competing. You're training for 90 to 120
10:15
minutes. You probably don't want to eat
10:18
immediately coming out of your sport, right?
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You're going to be sweaty, you're going to be hot.
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And I think sometimes forcing fuel in this situation is going
10:25
to cause you to feel really sick, not just at that period of
10:29
time, but also throughout the rest of the day.
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So I think the biggest thing is to kind of take a step back and
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see, OK, how am I feeling after my workout?
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Am I not hungry? OK, if you're not hungry, are
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you thirsty? Maybe we need to focus on
10:43
fluids. I think a great place to start
10:45
if you can't have a meal is to focus on liquid energy.
10:48
You have listened to this podcast.
10:49
You know that we've talked a lot about liquid energy and it's a
10:52
great way to fuel your body. Even just looking at like a
10:55
sports drink, it doesn't have to be like a chocolate milk or a
10:57
protein shake or anything like that.
10:58
Like you can start off with a cold sports drink.
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This will help rehydrate you and also help to kind of reset and
11:05
cool off your core body temperature so that your body is
11:07
ready to accept solid fuel 30 to 60 minutes later.
11:11
I am so glad that you brought this up.
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I have an athlete that I'm working with specifically who's
11:15
a runner and is really struggling with appetite after a
11:18
run and was feeling a lot of pressure to make sure that she
11:20
was replenishing and refueling post run.
11:23
So one of the things that we started doing is making ninja
11:25
creamies right after she runs. So that way she can kind of cool
11:29
down, but then it allows her body some time before she's
11:31
ready to fuel with the next like true meal after her run.
11:34
But it's still helping with like the rehydrating helps cool her
11:38
down. And it's been something that's
11:39
worked like super well. And it's been fun to like, I'd
11:41
watch her create all of these like very creative ninja creamy
11:44
recipes that have a little bit of something in it, but just
11:46
really help like with the replenishment of hydration and
11:49
help like get her ready to fuel with her next meal.
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I have FOMO with all my athletes that have a ninja creamy.
11:55
I might need to go get one because the recipes that they
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make and they submit and their food logs like just look so good
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and I have like such FOMO from it.
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I bought 1. I am so excited to see your
12:06
recipes. I right now, OK, I'm just going
12:09
to share this. This is not at all anything
12:10
related to what we're talking about today, but one of the ones
12:13
that I'm trying because I have an athlete doing this as well,
12:16
is strawberry milk as the base and then freeze dried
12:20
strawberries as the mixing. So good I.
12:22
Love that I think a cold option is so good after training
12:26
because I do think that it really does help cool off that
12:29
core body temperature and then the sweetness can also stimulate
12:32
thirst which can again help you rehydrate more a creamy just
12:36
like an even more fun way to do it too.
12:38
And I think that I'll even try like freezing a sports drink and
12:41
then making it into like a slushy type of thing to help
12:44
even more with like cooling down post run.
12:46
I am so excited for a Monday recipe from you and your creamy.
12:49
Get ready y'all. Here they come.
12:50
What other tips do you have for entering the preseason as an
12:54
athlete who maybe went from less training during the summer,
12:57
working on period recovery, to now all of a sudden working a
12:59
little bit more on the increase in training and making sure that
13:02
we're still feeling appropriately to work towards
13:04
that positive energy balance? I think the most obvious one,
13:07
but also the most important one is we have to increase your
13:10
fueling. If you're increasing your
13:11
training like you cannot fuel the same way that you did in a
13:14
period of lower training. If you were maybe making
13:18
progress, maybe you were seeing symptoms for period recovery or
13:21
if you are working on like weight restoration over the
13:24
summer or in the offseason, If you are seeing results with
13:27
that, you have to add on top of what you were previously doing
13:32
because you have added in training, you have to increase
13:36
your fuel because you've increased your training.
13:38
If you do not increase your fuel, you're going to go
13:40
backwards on your goals. And not only is that going to
13:42
hurt you from a health perspective, but you're at a
13:44
much higher risk for getting injured or getting sick and not
13:48
being able to compete and train in this preseason period of
13:51
time. This is something that we see
13:53
sometimes with individuals when they get their period back is
13:56
that they think that they can immediately increase their
13:58
training if they have reduced some of their training while
14:02
working through period recovery. At RBSN, we work really hard to
14:05
help athletes get their period back without reducing training
14:08
because our goal is we teach you how to fuel with all of the
14:11
training that you do. But there is the occasional
14:13
athlete that will get their period back and then try to
14:16
increase training even on top of that because they feel like
14:19
they've done it and they don't increase their feeling as well.
14:21
And one of the things we want to do is make sure that if there is
14:24
ever a change in training, that there is a change in feeling
14:27
that matches that training as well.
14:29
Oh, this brings up a really good point.
14:31
Because if you are somebody that has maybe been working on period
14:34
recovery this offseason and you got your period back, you also
14:39
fall into this group of you need to increase your fueling.
14:42
Because what you were doing was working on getting your period
14:45
back, but now you've increased your training and you have to
14:48
increase your fuel or you're going to lose.
14:49
Your period, again, exactly super important to make sure
14:52
that when you train more that you fuel more.
14:54
What other tips do you have for athletes entering this training
14:57
period, this preseason period and working towards period
15:00
recovery? This is for all athletes.
15:02
Like even if you have your period.
15:03
No fasted training. A lot of you are going to have
15:07
multiple training sessions in one day, one of those likely
15:10
being an early morning session. And we have to make sure that
15:13
we're fueling with something before your training session.
15:17
You can't expect your body to be able to train multiple times a
15:20
day at the level that you're training at and do it fasted.
15:23
That is the end of the statement there.
15:25
You can't expect your body to train doing it fasted.
15:28
That is so important that you fuel all of your training
15:30
sessions, especially if you have multiple training sessions in a
15:33
day. If you are someone that has a
15:35
early morning session and you're not used to fueling beforehand,
15:38
start small. We've talked about this on so
15:40
many other episodes about making small sustainable changes.
15:43
And if you aren't used to having fuel during an early morning
15:46
training session, try something that is very small, very easy on
15:49
the gut, like a juice or a sports drink to just invite that
15:52
fueling habit. What other options are there for
15:54
like early morning training sessions that you recommend,
15:56
Riley, for athletes working towards fueling for the first
15:59
time before a preseason training session that happens early in
16:02
the morning? I talked about this.
16:03
Earlier for post workout, but I love liquid energy.
16:06
I love it. I think it's great.
16:08
We have done a lot of work with a lot of athletes this summer
16:11
pre workout fueling wise and slowly training the gut.
16:15
So like even a couple people like can we start off with one
16:17
ounce of juice, 2 ounces of juice, 3 ounces of juice, OK,
16:19
I'm not doing juice. Like can we start off with
16:21
water? Like what liquid energy can we
16:24
at least start training the gut with?
16:26
Because when we look at liquids, liquids are going to digest
16:28
faster than solid foods. And then we look at
16:31
carbohydrates specifically, they're the fastest digesting
16:33
nutrient. So we liquid carbohydate hydrate
16:35
is going to be the thing that's going to be able to be digested
16:38
and get into your system and provide energy the fastest.
16:41
We love a Liquid Energy RBSN for helping make sure that you are
16:45
fueling those early morning workouts.
16:47
I know that's something that even I myself will implement
16:50
along with some additional carbohydrate because it's an
16:52
easy fuel source to get in. So for early morning runs I like
16:56
to do like oatmeal, bananas, add some toppings to it, but then
16:58
I'll add a cup of juice with it to help with an additional boost
17:01
of carbohydrate. Yes, it is so underrated and I
17:04
know that that a lot of information online is trying to
17:07
tell you to limit carbohydrates, but this is the Eat More Carbs
17:10
podcast, y'all. So we're trying to get you to
17:12
eat more because you need more. There's not many ways to easily
17:15
get in like 4050 grams of carbohydrates.
17:18
And you can do that with like an apple juice, a coconut water
17:21
sports drink. That's awesome.
17:23
We love that preseason. We often see a lot of training
17:26
sessions that happen in the day. Sometimes we see training
17:29
sessions that are days and days long or maybe we have like
17:32
training camps during the preseason, a lot of physical
17:35
movement during this time. So Riley, what recommendations
17:38
do you have for recovery and rest when going through period
17:41
recovery during this preseason training period when we might be
17:44
having multiple sessions in a day?
17:46
I think this. Is really hard because we have
17:48
to prioritize rest. But when we have so many
17:50
different training sessions, there's a lot of things that can
17:53
be like almost like fighting for our attention, right?
17:56
Because if we're spending so much time in our sport, we're
17:58
not hanging out with our friends, or we're not seeing our
18:00
roommates or we're not seeing our partner or, you know, not
18:03
seeing our dog, Really prioritizing rest, getting
18:06
enough sleep. Again, being really mindful with
18:08
our movement outside of training.
18:10
Those things can be really hard when we're trying to juggle
18:13
everything with an increased training load.
18:15
We kind of have a deal at RBSN with a lot of our athletes that
18:17
if they have a less than six hours of sleep in a night that
18:20
we should have a recovery day the next day because of the
18:23
increased risk that that puts our body at for stress for
18:26
injury when we don't recover well.
18:28
Are there any other tips about the frequency we should be
18:30
taking recovery days when working on period recovery
18:33
during the preseason training period?
18:34
Before I answer that, I'm just of laughing because I know like
18:38
I have like probably 10 clients right now that are listening to
18:41
this and feel completely called out by that.
18:43
Rule, you know. Who you are, you know who you
18:46
are. But to answer your question, I
18:48
think we have to have a full rest day.
18:50
Like we have to have a true rest day.
18:52
And this is something that I did not do as a college athlete.
18:55
And I get it, right. Like I didn't have the best
18:58
relationship with exercise. I didn't know it at the time,
19:00
but I would train and do auxiliary work, I guess you
19:04
could say on my non training days.
19:06
And then I was never recovering. Like I was never recovering.
19:09
It's always hurt. And I was like, why am I with
19:12
hurt? I was like number one person in
19:13
the training room, like you'd always see me in there because
19:16
it was always hurt, but I was never resting, I was never
19:18
recovering. So you have to find a way to
19:20
incorporate rest and recovery into your plan.
19:24
Ideally, at least one rest. I like for period recovery.
19:27
We like to see too, but I understand some athletes that's
19:30
just not happening. What?
19:31
Does a true recovery day mean to RBSN?
19:34
No training and I like to say like less than 8000 steps to be
19:37
completely honest with you because I don't want you saying
19:40
you're not training but then you walk to 25,000 steps.
19:43
I think that that is a great cap for additional movement.
19:47
Of course, there is some movement that is inevitable if
19:49
you're walking around the grocery store or you need to
19:52
walk from your car into class or things like that, that might be
19:55
happening. But being mindful of not adding
19:57
an extra walking that doesn't need to be there, especially on
20:00
a recovery day, Yeah, like. Maybe you walk to the dining
20:03
hall usually, but like take the bus, take a scooter, be mindful
20:07
about your training load and how your body is feeling because
20:11
again, we don't want you to get to the point where you have to
20:14
be removed from sport because you are completely underfueled
20:17
and or you got. Hurt nothing wrong with taking
20:19
the bus or taking a scooter to class.
20:21
I have to ask, I think we've actually talked about this
20:23
before, maybe on like a really early episode of the More Carbs
20:26
podcast. But when you were a college
20:28
soccer player, was there a way that the soccer team
20:31
specifically chose to get around campus?
20:33
Because I know at my school different teams had different
20:36
preferences for how they got around campus, so I got to know.
20:39
I think NC State was like, everybody walked.
20:42
I don't think I ever took the bus on campus.
20:44
Did you ever have a scooter? I know that our soccer soccer
20:46
team specifically loved the Razor scooter and would bring it
20:49
everywhere. We didn't have scooters.
20:51
I had a bike like junior and senior year because I loved off
20:53
campus. Sophomore half of junior year I
20:55
would like drive because I was off campus.
20:57
I would drive to a spot and then I would walk to class.
20:59
I have worked on college campuses where people ride
21:02
scooters. And then when like the like Bird
21:05
scooter became a thing, like everybody had the like electric
21:07
scooters. And then when I was at Georgia,
21:09
actually freshman year, everybody had like a motor bike,
21:13
scooter, at least all the football.
21:14
Players did that. My school is was really, really
21:16
popular to have a Razor scooter and I just remember like anytime
21:20
I see a Razor scooter, I just have that same feeling of when
21:22
you were a kid and you would take a Razor scooter to the
21:24
ankle and there is nothing quite as painful as that and CC.
21:27
It's like a ton of bricks, like OK, everything is brick and like
21:30
everything was like kind of close together so and like
21:33
stairs. Well, if you are on a campus and
21:35
you are navigating preseason and you can use a scooter, love that
21:38
for you. Otherwise, we can definitely
21:40
find creative ways to make sure that you are reducing your
21:43
training outside of planned practice to make sure that you
21:45
are recovering as best as possible as a high level
21:48
athlete. If you do have questions for
21:50
Riley and I, please reach out to us.
21:51
You can find us online. You can find Riley at easy dot
21:54
sports dot Nutrition and you can find me at Jenna dot Fisher dot
21:57
Nutrition. Thank you so much for listening
21:58
to this episode of the Eat More Carbs podcast.
22:00
Please make sure you rate, subscribe, and review.
22:02
And as always, remember to eat more carbs.