SNI: You compete in triathlons and do quite well, what supplements would you recommend for the competitive triathlete?
Abbie Smith PhD: Let me start off by saying I’m a bit of a non-traditionalist when it comes to sports nutrition- and I will remain that way, because it continues to be effective for myself and many others. The bare supplement essentials for a competitive triathlete: creatine monohydrate – low dose, Copious amounts of powdered branched chain amino acids, quality omega-3’s, beta-alanine, caffeine, and although I’m still experimenting, astaxanthin has seemed to be beneficial.
SNI: Many women express a fear of ‘getting too muscular’ from lifting weights. What do you say to that?
Abbie Smith PhD: First I would laugh and tell them that muscles are sexy, but explain to them no matter how heavy they lift, women are lacking enough of the key anabolic hormone- testosterone- inhibiting us women to get ‘big.’ Another key aspect is that proper diet and supplementation play a huge role- higher amounts of protein, nutrient timing and key supplements is what can make women look svelte and cut, but unfortunately without anabolic steroids, we were made to look feminine for a reason.
SNI: What’s the most idiotic piece of training or nutrition/supplement advice have you heard?
Abbie Smith PhD: The first thing that comes to mind is the idea that I grew up being a competitive endurance athlete, and taught that carbohydrates should be the primary fuel; also by not eating after training body fat would decrease. The sad thing is that this is still being conveyed! 2). A couple of other kickers: high protein diets, as well as creatine supplementation with cause kidney damage and decrease bone density; 3). I’ve had an MD tell me and several of my students that milk is bad.
SNI: If a woman’s sole goal is to lose body fat, what kind of diet would you recommend?
Abbie Smith PhD: Hands down: lower carb, higher protein and fat combined with some HIIT (high intensity interval training) and caffeine.
SNI: Give us your top 5 favorite Super Foods.
Abbie Smith PhD: Just because they’re my favorite, doesn’t mean you all should consume them- and I’m female and indecisive- so this could change next week. 
(in no particular order):
– Nut butters (Justin’s individual packets are the best!).
– Whey protein (isolate)
– Milk
– Omega 3’s
– Pumpkin
Bonus Question: If you could be a superhero, which superhero would it be? I would be a combination of Wonderwoman and Athena- a buff powerful chick that helps others!
Abbie Smith, PhD, CSCS, CISSN earned her doctorate from the University of Oklahoma where she co-coordinates the Metabolic and Body Composition Laboratory. She received her undergraduate degree in Health and Exercise Science from Truman State University, and her Masters at the University of Oklahoma. Abbie’s research is focused on nutritional and training interventions to improve performance, general health and body composition. She has contributed to the scientific community at the NSCA and ACSM since 2005 and continues to share the latest research through her column in the Sports Nutrition Insider, scholastic books and through various peer-reviewed journals. Dr. Smith will commence her first faculty position at the University of North Carolina.
