178. How To Fuel Performance Breakthroughs with an Elite Runner + Sports Dietitian Maddie Alm, RD

This episode of the Female Athlete Nutrition podcast is an elite runner for Team Boss and sports dietitian Maddie Alm. Maddie shares her story from high school soccer player to college walk-on to professional athlete, and how nutrition has fueled this progression. We discuss some of the common fueling pitfalls faced by college and high school athletes, and tips for improving performance: post-workout snacks for avoiding within-day energy deficits, electrolytes and hydration, and lots of carbs! Maddie and I debate whether or not to supplement, avoiding nutrition deficiencies, and underfueling. Maddie debunks the myth that lighter is faster, the link between weight and performance, and how your strongest and best-fueled self is actually faster, even at a higher bodyweight! Maddie’s business “Fueling Forward” helps athletes address these issues, including RED-S, fuel their performance better, and gain a healthy perspective on nutrition for sport and life. We finish off with a topic we’ve not discussed before: alcohol and athletic performance, sharing some of the negative impacts on sleep and recovery.
TOPIC TIMESTAMPS:
8:00 Maddie’s athletic story: from soccer player to elite runner
11:40 Understanding the link between nutrition, health, and performance 
14:30 Challenges for college athletes: underfuelling, lack of nutrition support
18:25 Fueling tips for better performance
23:40 Maddie’s non-traditional path to pro running for Team Boss and the Olympic Trials
33:15 Sports nutrition and training tips as a pro athlete: carbs, electrolytes, and workout fueling
42:50 Supplements and nutrient deficiencies 
51:00 Alcohol for athletes: impacts on sleep and recovery 
58:10 RED-S awareness; weight, performance, and over/under fueling 
1:07:10 Maddie’s business “Fueling Forward”
1:11:00 Retiring from elite athletics
1:13:50 End of the podcast questions
Check out Maddie’s business “Fueling Forward”
Follow Maddie on Instagram @madsalm12 Fueling Forward @fueling_forward and me, your host Lindsey Cortes, @female.athlete.nutrition 
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