217. Can Protein Supplements Prevent Muscle Loss in Recovery?

Today, I’m talking about protein supplements, amino acids, surgery, and recovering from injury.🤕🩼

If you’ve ever wondered whether a scoop of whey or a few grams of essential aminos in a protein supplement could help someone recover faster from hip or knee replacement surgery (and maybe even just injury or reduced training), then you’re in for a treat.

I’m breaking down the latest 2025 meta-analysis that’s all about this. Grab your shaker bottle—and let’s make shift happen!

Here’s the link to the research journal publication so you can nerd-out on it: https://josr-online.biomedcentral.com/counter/pdf/10.1186/s13018-025-05847-4.pdf

To learn more about nutrition tips for cyclists, check out these episodes:

• 167. Using Protein as a Recovery Tool
• 49. Four Ways to Eat More Protein
• 4. How Much Protein Should I Eat and Why?

#Fit + Fed to Shred Interest List – NEXT ROUND STARTS IN LATE 2025!

WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

• Learn how to fuel yourself effectively in your day-to-day life.
• Learn how to power your bike rides and help you avoid the dreadful “bonking” on rides and runs – or any adventure outside!
• Learn how and when to eat more or less food, and what foods are best for active people like you!
• Become a meal prepping pro, without spending hours in the kitchen.
• Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
• Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here’s the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let’s get fit + fed to shred, together!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on Monday, July 7, 2025!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?

Hi, it’s me. 🙋‍♀️ If you’re ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.