Succeeding in sports means eating well. It’s especially important for women because of our hormones, body composition, and energy needs. If you don’t eat well, you won’t be able to play your best. You need to fuel your body for success.  So, understanding nutrition and what your body needs is important.

Nutritional Needs:

Female athletes need more iron than males because of that monthly thing called menstruation. Iron helps make those red blood cells that carry oxygen to your muscles. So make sure you are eating foods rich in iron to replace what you lose.  Things like peas, beans, baked potato, and raisins are good sources.

On top of that, females also need more calcium to keep our bones strong and healthy. Calcium is like the secret ingredient for building sturdy bones and teeth. Think about foods like dairy, fish, and leafy greens. But guess what? Many cereals are also fortified with calcium, so there are plenty of options to get your daily dose.

In addition to iron and calcium, female athletes also need to consume the right amounts of protein, carbohydrates, and fats. Protein is essential for muscle repair and growth. Carbohydrates are the body’s primary source of energy. Fats are essential for hormone production and cell function.  These are all critical for athletes to help keep your body fueled and functioning.

What are the Right Amounts:

Everyone’s bodies are different but these are some good overall guidelines to use.

• Protein: Female athletes should consume at least 1.2 grams of protein per kilogram of body mass. A serving of protein is about 25 grams.  
• Carbohydrates: Female athletes should consume 8–12 grams of carbohydrates per kilogram of body mass. A serving of carbohydrates is about 25 grams. On active days, female athletes should consume 1.5–4 times as many grams of carbohydrates as their body weight.  
• Fat: Fat can be your friend in the right amount.  Female athletes should consume about 30% of their energy from fat, but no more than 10% of their energy intake should come from saturated fats. A serving of fat is about 15 grams.
• Water: The National Athletic Trainers’ Association (NATA) recommends drinking 500 to 600 ml  of water within 2 to 3 hours before exercising, and 200 to 300 ml within 10 to 20 minutes of exercising.
• Timing: When you’re about to hit the gym, make sure you fuel up with a good mix of carbs and proteins. This will give your body the energy it needs to power through your workout. After you’re done crushing it, focus on eating more carbs to fill up your glycogen stores and proteins to help your muscles recover.
• Foods: Overall when it comes to fueling your athletic body, chow down on healthy carbs like fruits, veggies, whole-grain cereals, breads, and pastas. Don’t forget about good fats too, like nuts, nut butters, avocados, and olive and coconut oils. And for protein, lean meats, eggs, dairy, and legumes are your friends!

Specific Nutritional Considerations:

In addition to the general nutritional needs of female athletes, there are some specific nutritional considerations to keep in mind.

• Menstrual cycle: Our monthly cycle can really mess with energy levels, mood, and appetite. So, it’s important to make adjustments to your diet and training schedule accordingly.

And we don’t want to leave anyone out so here are a few other bits of advice for more mature female athletes:

• Pregnancy:  If you’re pregnant, you’ll need to eat more calories, protein, and iron to support your growing baby.
• Menopause: Menopause can bring on changes in body composition and metabolism. So, you might need to tweak your diet and training routine to stay on top of your game.

Summary:

Female athletes can support their health through their diet by:

• Eating a variety of nutrient-rich foods from all food groups.
• Choosing lean protein sources, such as fish, chicken, beans, and tofu.
• Eating plenty of fruits and vegetables.
• Choosing whole grains over refined grains.
• Limiting unhealthy fats, such as saturated and trans fats.
• Drinking plenty of fluids, especially water.

The bottom line is, pay attention to what your body is telling you, make changes as needed, and use your diet to help support and fuel up to set you up for success.

Other Resources:

Female Athlete Nutrition Program Boston Children’s Hospital

Recommendations and Nutritional Considerations for Female Athletes: Health & Performance

Nutrition for Female Athletes: Strategies for Peak Performance