Podcast 351: How to Optimize Nutrition with Registered Sports Dietician Angie Asche

On this month’s edition of the WHOOP Podcast How To Series, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with Registered Sports Dietician, Angie Asche to explore what it really means to fuel for performance as an athlete. Angie has worked with a variety of professional athletes in the MLB, NHL and more, optimizing their nutrition habits to perform at their peak.

Angie outlines the importance of prioritizing the three macronutrients – carbohydrates, proteins, and fats – and how to ensure you’re getting the right amount of each. This episode dives into why the timing of meals is so important and explains the impact of nutrition on sleep and recovery. Angie and Dr. Holmes unpack the fine line between aesthetics and performance and how under-fueling affects both male and female athletes.

Episode Chapters

00:50 - WHOOP rapid fire Q’s 01:50 - Prioritizing macronutrients as an athlete 03:17 - Under fueling: Balancing aesthetics and performance 05:11 - Common symptoms of under fueling 06:58 - Impact of under fueling on sleep and recovery 07:42 - Fasting’s impact on performance 09:42 - Importance of nutrient timing 12:24 - Late-night eating: How does it impact sleep and recovery? 15:39 - Food sensitivity tests: Are they worth the hype? 19:02 - Knowing inflammation: Chronic versus acute 23:47 - Do you need to supplement nutrients as an athlete? 27:16 - Supplement absorption and daily nutrition 32:35 - Benefits of prebiotics and probiotics 33:57 - Why your body needs fiber and where to get it 35:07 - How to track macros 38:46 - Intuitive eating: What your body needs and when 40:48 - Long-term effects of under fueling 41:46 - The nutrients many female athletes are missing 44:51 - Nourishment over numbers: Changing mindsets on restrictive eating 49:30 - Metabolic health: The nutrients to improve your metabolism