FUELING YOUR BODY FOR SUCCESS: NUTRITION TIPS FOR FEMALE ATHLETES

As a female athlete, you know that proper nutrition is essential for fueling your body to achieve your goals. But with so much conflicting information out there, it can be difficult to know what to eat and when to eat it.

The importance of macronutrients:

  • Carbohydrates, protein, and fat are the three macronutrients that are essential for an athlete‘s diet. Carbohydrates are particularly important for providing the energy necessary for exercise, while protein is essential for muscle repair and recovery. Fat is also necessary for energy and hormone regulation. However, the amount and balance of these macronutrients will vary depending on the type of sport, intensity of training, and individual needs. For example, endurance athletes may require a higher percentage of carbohydrates in their diet, while strength athletes may require more protein. Working with a coach can help you identify where you may need more energy in terms of your goals.
  • The importance of each meal containing the 3 major macronutrients is very beneficial in terms of blood sugar balance. With the 3 macronutrients we can ensure that as our food digestions we can have a stable blood sugar response and avoid spikes in it, leading to energy crashes. When we eat carbs alone (I call them naked carbs), it tends to create blood sugar spikes, leading to energy imbalance and subsequently a crash later in the day. There is a whole method to blood sugar stabilization with meals I’ll get into at a later date, but for now – always get those 3 per meal and never eat carbs alone!

 

Timing of your meals:

  • What you eat before and after your workouts can have a significant impact on your performance and recovery. Generally, active females should aim to eat a meal containing carbohydrates and protein 1-2 hours before exercise. For high-intensity or long-duration workouts, a small snack containing carbohydrates can be eaten 30 minutes to an hour before exercise. After exercise, it’s important to consume carbohydrates and protein within 30 minutes to help replenish glycogen stores and repair muscle tissue. Your body stays in a ‘flight or flight’ response during and after exercise until you tell it it’s safe again… Essentially, you can make it feel ‘safe’ again and to start replenishing the damage done by eating.
 

Hydration: 

  • Proper hydration is critical for active females to maintain performance and prevent dehydration. The amount of water needed depends on several factors, including body weight, climate, and intensity of exercise. A general guideline is to aim for at least half your body weight in ounces of water per day, but I may be even suggest more for my clients depending on their goals. Additionally, it’s important to note that drinking TOO much water is also a thing… Electrolyte supplementation, sodium, potassium, chloride, and magnesium, are also important for proper hydration and can be replenished through supplementing with minerals. My favorite way to make sure I keep my minerals in check is to supplement with trace minerals. I put them in my water 1-2x/day depending on what I do (I live in the desert and sweat alot, so this is major key for me).
 

Eating for your cycle: 

  • Hormonal changes throughout a woman’s menstrual cycle can impact her athletic performance and nutritional needs. For example, during the follicular phase, estrogen levels are higher and the body may be able to tolerate higher intensity workouts. During the luteal phase, progesterone levels increase and the body may require more carbohydrates to support energy levels. While there isn’t a one-size-fits-all approach to eating for your cycle, here are some general guidelines based on the female cycle:
  • Follicular Phase (Days 1-14): Focus on consuming complex carbohydrates, such as whole grains, fruits, and vegetables, to support your energy levels. Lean protein sources, such as chicken, fish, and tofu, can also support muscle recovery and repair. If you’re experiencing low energy, incorporating iron-rich foods, such as red meat, beans, and leafy greens, can help boost your energy levels.
  • Ovulation (Day ~14, this varies): As estrogen levels peak during ovulation, some women may experience a slight dip in energy. Consuming small, frequent meals containing complex carbohydrates and protein can help support energy levels throughout the day.
  • Luteal Phase (Days 15-28): Focus on consuming complex carbohydrates, such as sweet potatoes, brown rice, and quinoa, to support energy levels and prevent blood sugar crashes. Lean protein sources, such as chicken, fish, and tofu, can also support muscle recovery and repair. Consuming foods high in magnesium, such as dark leafy greens, nuts, and whole grains, can also help alleviate menstrual cramps and mood swings.
 

We believe that every female athlete deserves access to the knowledge and resources necessary to achieve their full potential. We hope this takes your performance to the next level!

If you are looking for additional guidance on how to best support your nutritionin addition to your performance – book a one-on-one call with Dr. Courtney to discuss your unique needs.