~ Annie Bothma, Elite Athlete, IOPN Performance Sports Nutritionist (EQF Level 7. Masters), Running & Strength Coach
As we celebrate National Women’s Day on August 9th, it’s a perfect time to focus on the unique nutritional needs of female athletes. Proper nutrition is vital for optimal performance, recovery, and overall well-being. Today, we’ll delve into these needs and offer practical tips based on the latest research to help you achieve your athletic goals.
Understanding Hormonal Influences
Hormonal Fluctuations
Female athletes undergo a complex interplay of hormonal changes that can have a profound impact on their overall health and athletic performance. Menstrual cycles, for instance, introduce a monthly fluctuation in hormone levels, such as estrogen and progesterone, which can affect energy levels, metabolism, and muscle recovery. Furthermore, the use of hormonal contraceptives can alter these natural fluctuations, potentially leading to different nutritional requirements and responses to training stimuli. Menopause, marking the end of reproductive years, brings about a significant shift in hormone production, which can further influence factors like bone health, muscle mass maintenance, and recovery capacity.
Tracking Hormonal Status
Female athletes should closely monitor their hormonal status to optimize training, recovery, and performance. By tracking hormonal levels, they can tailor their nutrition to support hormonal balance and overall health. Understanding individual hormonal patterns helps enhance performance by aligning nutrition with hormonal fluctuations. Monitoring hormonal changes can also help identify imbalances early for proactive intervention.
Key Nutritional Recommendations
Adequate Energy Intake
Low Energy Availability (LEA) is a common issue among female athletes, leading to a range of health problems such as reproductive dysfunction and impaired physiological functions. Ensuring adequate energy intake to meet the demands of training and recovery is crucial for female athletes to optimize their performance and well-being.
Energy availability (EA) is crucial for supporting the physiological functions needed for athletic performance. Female athletes must monitor their EA levels closely to ensure a proper balance between energy expenditure and intake. Maintaining optimal EA is vital as it not only meets the body's energy demands during exercise but also aids in essential metabolic processes for overall well-being. A deficiency in energy intake can result in low EA, and if persistent, can lead to Relative Energy Deficiency in Sport (REDS). This condition can impair performance, raise injury risks, and disrupt hormonal balance in all athletes, regardless of gender.
Female athletes should focus on consuming a well-rounded diet that provides sufficient energy to fuel their training sessions and promote effective recovery. Balancing macronutrients such as carbohydrates, proteins, and fats is essential to meet the specific energy needs of female athletes and ensure they have the necessary resources to perform at their best. Moreover, maintaining optimal EA levels can help female athletes manage stress, enhance immune function, and support the maintenance of lean body mass.
By prioritizing adequate energy intake and monitoring EA levels, female athletes can optimize their training adaptations, improve performance outcomes, and improve their overall well-being.
Carbohydrate Intake
Carbohydrate needs play a crucial role in supporting the energy demands of the body, especially for athletes, whose performance can be significantly impacted by fluctuations in carbohydrate intake throughout the menstrual cycle. Understanding these variations is essential for optimizing athletic performance and overall well-being. During the luteal phase, which occurs after ovulation, the body's metabolism tends to increase, leading to a higher demand for carbohydrates to sustain energy levels. Similarly, for individuals using hormonal contraceptives, the active pill weeks can also present a period of increased carbohydrate requirements due to hormonal influences on metabolism.
By prioritizing carbohydrate consumption during these high-demand phases, athletes can effectively regulate their glucose levels, which are essential for fueling muscles during exercise and maintaining optimal performance. Adequate carbohydrate intake during these critical times not only supports physical performance but also aids in recovery and muscle glycogen replenishment post-exercise. Additionally, ensuring a balanced carbohydrate intake throughout the menstrual cycle can help mitigate potential disruptions in mood, energy levels, and overall athletic performance that may arise from inadequate nutrient supply.
Low Carbohydrate Availability (LCA) is common among female athletes and can contribute to Relative Energy Deficiency in Sport (RED-S). LCA can independently affect health and performance, leading to issues such as decreased bone mineral density and impaired immune function. Ensuring sufficient carbohydrate intake is crucial to mitigate these risks.
Protein Consumption
Protein is vital for muscle repair and growth. Female athletes should aim for 1.4–2.2 g·kg−1·day−1, with higher intakes during the luteal phase and for peri- and post-menopausal women to counteract increased protein catabolism and anabolic resistance. High-quality protein intake is essential, especially around training sessions. The recommended dose is 0.32-0.38 g/kg close to exercise sessions. This helps mitigate exercise-induced amino acid losses and supports muscle repair and remodeling. Eumenorrheic athletes in the luteal phase and peri- and post-menopausal athletes should aim for the upper end of this range.
Fluid and Electrolyte Balance
Hormonal changes play a crucial role in regulating fluid dynamics and electrolyte balance within the body. These changes can significantly impact various physiological processes, potentially leading to conditions such as hyponatremia, a condition characterized by low sodium levels in the blood. In the case of female athletes, it is essential to be vigilant about monitoring their hydration status, especially during specific hormonal phases. For example, during periods of elevated progesterone levels, which can occur during the menstrual cycle, women may experience fluctuations in fluid retention and electrolyte levels.
Additionally, menopause is another critical phase where hormonal shifts can influence how the body handles fluids and electrolytes. Maintaining proper hydration levels is crucial for female athletes to support optimal performance and overall health. By staying aware of their hydration needs and understanding how hormonal changes can impact fluid balance, female athletes can take proactive steps to mitigate the risk of developing hyponatremia and other related conditions.
Supplemental Considerations
Supplements can play a crucial role in enhancing the performance and well-being of female athletes. Iron and creatine are two such supplements that have been proven effective in supporting the athletic endeavors of women.
Iron
Iron is crucial for carrying oxygen throughout the body, making it a key nutrient for athletes, especially those involved in intense physical activities. Female athletes who have their menstrual cycle may find iron supplementation beneficial in avoiding deficiencies resulting from the higher blood loss during this time, which could lead to fatigue and reduced performance.
Creatine
Due to its capacity to improve muscle protein kinetics, creatine has become popular. This product can offer particular benefits to female athletes, including post-menopausal women, by assisting in the preservation of muscle mass and performance. By enhancing muscle strength and endurance, creatine can contribute to improved athletic performance and training outcomes for active women.
Research Gaps
While there has been some research conducted on the impact of supplements and nutritional requirements for athletes, particularly focusing on males, the same level of attention has not been given to female athletes. This lack of comprehensive research is concerning as it may lead to female athletes not receiving the specific guidance they need to optimize their performance and overall health.
Understanding the unique physiological differences between male and female athletes is crucial in developing tailored nutritional plans. Factors such as hormonal fluctuations, body composition, and metabolism play a significant role in determining the specific nutritional needs of female athletes. Without sufficient research in this area, female athletes may be missing out on the opportunity to enhance their performance through targeted nutrition.
High-quality research is essential to fill these gaps and provide evidence-based guidelines for female athletes. By conducting more studies that specifically focus on the effects of supplements and nutritional interventions in female athletes, we can ensure that they receive the support they need to reach their full potential. This research can also help debunk myths and misconceptions surrounding female athletes' nutritional requirements, leading to more informed decisions and better overall health outcomes.
If you want to explore more detailed guidelines and delve into the current scientific foundation of these recommendations, the full position statement from the International Society of Sports Nutrition and the narrative review on LCA and RED-S offer comprehensive reviews and practical guidance for female athletes. You can find the links below this post.
Conclusion
Female athletes require tailored nutritional strategies that consider their unique hormonal profiles and physiological needs. By monitoring hormonal status and ensuring adequate intake of energy, carbohydrates, protein, and fluids, female athletes can optimize their performance and overall health. Supplements may also play a supportive role, but further research is essential to provide more precise recommendations.
If you are interested in receiving personalized guidance on your nutrition as an athlete or require a running coach to assist you in getting ready for an upcoming race, kindly click on the link below to explore the services I provide.
Contact me at anniesathletes@gmail.com to set up a consultation today.
Resources
Kerksick, C.M., Arent, S., Stout, J.R., Campbell, B., Wilborn, C.D., Taylor, L., … & Kreider, R.B. (2021). International Society of Sports Nutrition Position Stand: Nutritional Concerns of the Female Athlete. Journal of the International Society of Sports Nutrition, 18(1), 1-54. https://doi.org/10.1186/s12970-021-00416-9
Lodge, M.T., Ward-Ritacco, C.L., & Melanson, K.J. (2023). Considerations of Low Carbohydrate Availability (LCA) to Relative Energy Deficiency in Sport (RED-S) in Female Endurance Athletes: A Narrative Review. Nutrients, 15(4457). https://doi.org/10.3390/nu15204457
Mountjoy, M., Sundgot-Borgen, J., Burke, L., Ackerman, K.E., Blauwet, C., Constantini, N., ... & Budgett, R. (2023). 2023 International Olympic Committee’s (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2023-105004
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