By: Elise Bell, dietetic student-volunteer, reviewed by Alexnader Leritz, Sports Nutrition Dietitian, and the JM Nutrition Team
Ever wonder why your energy plummets halfway through the season, or your cycle becomes irregular when training ramps up?
For female athletes, how we fuel affects more than performance. It impacts our hormones, recovery, and long-term health.
Why Do Female Athletes Need to Fuel Differently?
As female athletes have menstrual cycles, their hormones are in constant flux. This affects satiety and energy storage levels.
Despite an almost complete parity at the 2021 Olympic Games between male and female participation, available research on female athletes is still limited (Areta & Elliot-Sale, 2022).
A 2021 study found that only 6% of mainstream sports and nutrition studies have conducted research using only female participants (Areta & Elliot-Sale, 2022).
Due to a simpler hormone system, research primarily uses male participants. This causes a lack of tailored information towards females in sport (National Academies of Sciences, Engineering, and Medicine, 2022).
Moreover, everyone’s menstrual cycle is different. As a result, this makes it even more crucial to individualize nutrition.
The bright side? Our cycles are a tool that can help to ensure we are properly fuelling.
Common Challenges and Mistakes When It Comes to Fuelling as a Female Athlete
Many female athletes will engage in a nutritional deficit during their career, most often endurance, weightlifting and aesthetic sports due to their perceived benefit of “being small”, which has been continuously disproven (Martinsen et al., 2013).
Several research articles have found that female athletes are under-fuelling. This leads to a negative impact on athletic performance.
Persistent energy restriction is known as low energy availability (LEA), a condition defined by insufficient caloric intake which begins to borrow energy from essential bodily functions, disrupting health and performance. If LEA continues long term, it can develop into RED-S, relative energy deficiency in sport.
RED-S is of particular concern for female athletes as it can have major consequences on physiological and psychological functions, increasing risk of injuries and lowering performance, with female athletes at a much higher risk of developing this condition (Macarena Veloso-Pulgar & Andreu Farran-Codina, 2025).
Low energy availability occurs when energy intake is insufficient to support both exercise demands and the body’s essential physiological functions.
While the ideal energy availability for female athletes is believed to be greater than 45 kcal/kg of fat-free mass/day, levels below 30 kcal/kg of fat-free mass/day are associated with significant physiological adaptations favouring survival rather than performance or reproduction (Coelho et al., 2021).
In these situations, the body begins to conserve energy for vital organs and processes. This negatively impacts secondary functions such as hormone regulation, growth, bone health, and recovery (Coelho et al., 2021).
As a result of LEA, several hormonal and metabolic adaptations occur throughout the body.
Research has found decreases in hormones such as leptin, insulin-like growth factor 1 (IGF-1), and thyroid hormones, while stress hormones such as cortisol become elevated (Coelho et al., 2021).
Related: Cortisol Lowering Foods
These disruptions can impair menstrual function, reduce bone formation and negatively affect mood and recovery. They can also contribute to fatigue and decreased athletic performance (Coelho et al., 2021).
Over time, these adaptations demonstrate how chronic under-fuelling impacts far more than body composition alone, emphasizing the importance of adequate nutrition in female athletes.
Carbohydrates and Energy Availability
CHO is an extremely important nutrient. However, it’s much harder to regulate as a female due to the menstrual cycle’s fluctuating hormones. This causes cravings and different energy requirements at different times (Moore et al., 2021).
During the mid follicular phase, there is reduced capacity to store muscle glycogen which can be overcome with greater consumption of carbs. This is especially important with high load/energy consuming training or competition (Moore et al., 2021).
Carb feeding during exercise aids performance due to elevated plasma glucose and higher carbohydrate oxidation levels (Moore et al., 2021). If a female athlete is competing in a condensed season schedule or high volume of sessions such as soccer players, rowers, or gymnasts, it is crucial to be fuelling after a session and in between sessions to replenish endogenous glycogen stores (Moore et al., 2021).
Greater carbohydrates should be consumed during the luteal phase of the menstrual cycle since gluconeogenesis output during exercise is hindered by hormone secretions as well as increased overall energy needs during luteal phase (Sims et. Al., 2023).
Protein for Recovery and Hormone Support
Protein is another crucial nutrient in fuelling as a female athlete.
While adequate protein intake throughout the 24–48-hour recovery period is important, consumption of a high-quality protein source is particularly beneficial immediately following exercise (Moore et al., 2021).
Endurance athletes have a higher recommended daily protein intake due to their inability to maintain consistent nitrogen stores (Moore et al., 2021).
Moreover, endurance athletes also highly benefit from post exercise protein ingestion to support remodelling and synthesis of new muscle proteins, both myofibrillar and in the mitochondria (Moore et al., 2021).
An ideal time to ingest protein is before sleep as studies have found that it encourages myofibrillar protein synthesis (Moore et al., 2021).
As a female athlete, aim to consume a protein-moderate meal every 3-4 hours (Moore et al., 2021).
During the menstrual cycle, the luteal phase has been proven to have a potentially higher demand for protein due to increased protein catabolism (Holtzman & Ackerman, 2021)
Related: Endurance athletes misconceptions
Potential Protein Sources
It’s important to consume a protein source rich in leucine. Reason being, it has been found to support protein remodelling the most (Moore et al., 2021).
Animal-Based Leucine Sources:
- Meat: Beef, pork, chicken, turkey
- Poultry: Chicken, turkey
- Fish: Tuna, salmon
- Eggs
- Dairy: Cottage cheese, milk, yogurt
Plant-Based Leucine Sources:
- Soy Products: Tofu, tempeh, soy milk
- Legumes: Beans (black beans, navy beans), lentils, chickpeas
- Nuts and Seeds: Pumpkin seeds, hemp seeds, almonds, peanuts
- Other: Oats, Spirulina
For example, a female athlete could support recovery through meals and snacks such as Greek yogurt with fruit, eggs on toast, chicken and rice bowls, protein smoothies, or tofu stir fry. Prioritizing protein consistently throughout the day may be more beneficial than consuming the majority of intake at one meal.
Related: Protein: Is it worth the hype?
The Importance of Fat Intake
Female athletes should consume at least 20% of all calories in the form of fats to ensure proper fatty acid and fat-soluble vitamin concentrations (Holtzman & Ackerman, 2021).
Contrary to popular belief, increased dietary fat intake has not been shown to increase adipose tissue in athletes. However, inadequate fat intake is correlated with increased injury rates in female runners, establishing the importance of a diet sufficiently rich in fats (Holtzman & Ackerman, 2021).
Omega-3 fatty acids are another critical component of female athletes’ diets, aiding with muscle repair, cognitive function and potentially injury rehabilitation (Sheridan et al., 2021).
Specifically, a diet rich in polyunsaturated fatty acids (PUFAs), particularly omega-3s, has been shown to improve physical performance in female athletes (Larrosa et al., 2025). Great dietary sources of omega-3s include salmon, mackerel, other seafood, flax seeds and hemp seeds (Sheridan et al., 2021; Larrosa et al., 2025).
Related: Macro calculations support
Micronutrients and Hydration
Not only are macronutrients such as fats, carbohydrates, and proteins crucial for supporting female athletes, micronutrients play a major role as well.
Because estrogen and progesterone receptors are found in organs associated with fluid balance, detail to hydration is key for female athletes (Holtzman & Ackerman, 2021).
Female athletes should also pay close attention to micronutrients such as iron, calcium, vitamin B12, folate, and vitamin C, as deficiencies in these nutrients are common and can negatively impact performance, recovery, and overall health (Larrosa et al., 2025).
Vitamin D deficiencies are very common in countries like Canada, as many Canadians lack sunlight exposure during winter (Sheridan et al., 2021). Adequate vitamin D intake is crucial to ensure prevention of stress-fractures and injuries, particularly when in conjunction with LEA in female athletes (Sheridan et al., 2021).
Female athletes are very susceptible to iron deficiency as the body cannot produce it (Sheridan et al., 2021). As a result, athletes must rely on external sources. The best windows to consume iron-rich foods are in the morning and approximately 30 minutes post-exercise (Sheridan et al., 2021). This is because hepcidin levels are lowest, increasing iron availability (Chambers et al., 2023).
Creatine is a compound which may be lacking in the diet, especially in vegan or vegetarian athletes (Sheridan et al., 2021). Creatine supplementation has been proven to aid performance in repeated sprints and agility, as well as increased overall strength in female soccer players (Sheridan et al., 2021).
Related:
Dietitians for vegan diet support
Dietitians for vegetarian diet support
It is important to note that with a well-balanced diet, all these nutritional requirements can typically be reached. However, in certain circumstances where the whole food diet cannot be attained, supplements can be taken in addition (Sheridan et al., 2021).
Additionally, hydration strategies should include adequate sodium and potassium intake before exercise to help maintain fluid balance and support performance (Holtzman & Ackerman, 2021). It’s also essential to drink water before and after exercise. Doing so is critical for optimal recovery and hormone function.
Related: Why is drinking water important and how much should you drink
Fuelling as a Female Athlete for Hormone Health and Performance: Final Thoughts
Fuelling as a female athlete goes far beyond simply eating enough to perform.
Nutrition directly impacts hormone health, recovery, injury prevention, energy levels, and long-term athletic development.
Because hormonal fluctuations throughout the menstrual cycle can alter energy demands and nutrient utilization, female athletes benefit from individualized fuelling strategies that prioritize adequate carbohydrates, protein, fats, hydration, and micronutrient intake.
Rather than viewing nutrition as a limitation, female athletes should see fuelling as a performance tool that supports both athletic success and overall health.
As research continues to grow, it becomes increasingly clear that women cannot simply apply nutrition recommendations designed for men. This is a point we canot underscore enough.
Understanding the relationship between fuelling and hormone homeostasis empowers female athletes to make informed nutritional choices that support longevity in sport, improved performance, and overall wellbeing.
Conclusion
Should you feel you require personalized sessions for guidance around fuelling for female athletes or nutritional support for hormones, book a free consultation or contact us for an appointment. As always if you have comments or questions, we encourage you to let us know.
References
Areta, J. L., & Elliott-Sale, K. J. (2022). Nutrition for Female athletes: What We know, What We Don’t know, and Why. European Journal of Sport Science, 22(5), 1–3. https://doi.org/10.1080/17461391.2022.2046176
Chambers, K., Ashraf, M. A., & Sharma, S. (2023, April 17). Physiology, Hepcidin. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK538257/
Coelho, A. R., Cardoso, G., Brito, M. E., Gomes, I. N., & Cascais, M. J. (2021). The Female Athlete Triad/Relative Energy Deficiency in Sports (RED-S). Revista Brasileira de Ginecologia E Obstetrícia, 43(5), 395–402. https://doi.org/10.1055/s-0041-1730289
Holtzman, B., & Ackerman, K. E. (2021). Recommendations and nutritional considerations for female athletes: Health and performance. Sports Medicine, 51(1), 43–57. https://doi.org/10.1007/s40279-021-01508-8
Larrosa, M., Gil-Izquierdo, A., Liliana Guadalupe González-Rodríguez, María José Muñoz Alférez, San, A. F., Ángela Sánchez-Gómez, Calvo-Ayuso, N., Juan José Ramos-Álvarez, Fernández-Lázaro, D., Raúl Lopez-Grueso, Inmaculada López-León, Moreno-Lara, J., Domínguez-Balmaseda, D., Román Illescas-Quiroga, Cuenca, E., Teba López, Juan José Montoya, Daiana Priscila Rodrigues-de-Souza, Carrillo-Alvarez, E., & Casado, A. (2024). Nutritional Strategies for Optimizing Health, Sports Performance, and Recovery for Female Athletes and Other Physically Active Women: A Systematic Review. Nutrition Reviews, 83(3). https://doi.org/10.1093/nutrit/nuae082
Macarena Veloso-Pulgar, & Andreu Farran-Codina. (2025). Effect of a Nutritional Education Intervention on Sports Nutrition Knowledge, Dietary Intake, and Body Composition in Female Athletes: A Pilot Study. Nutrients, 17(15), 2560–2560. https://doi.org/10.3390/nu17152560
MARTINSEN, M., & SUNDGOT-BORGEN, J. (2013). Higher Prevalence of Eating Disorders among Adolescent Elite Athletes than Controls. Medicine & Science in Sports & Exercise, 45(6), 1188–1197. https://doi.org/10.1249/mss.0b013e318281a939
Moore, D. R., Sygo, J., & Morton, J. P. (2021). Fuelling the female athlete: Carbohydrate and protein recommendations. European Journal of Sport Science, 22(5), 1–13. https://doi.org/10.1080/17461391.2021.1922508
National Academies of Sciences, Engineering, and Medicine. (2022). Improving Representation in Clinical Trials and Research: Building Research Equity for Women and Underrepresented Groups. The National Academies Press.
Sheridan, H. C., Parker, L. J. F., & Hammond, K. M. (2021). DIETARY SUPPLEMENTS FOR CONSIDERATION IN ELITE FEMALE FOOTBALLERS. European Journal of Sport Science, 22(5), 1–17. https://doi.org/10.1080/17461391.2021.1988149
Sims, S. T., Kerksick, C. M., Smith-Ryan, A. E., Janse, K., Hirsch, K. R., Arent, S. M., Hewlings, S., Kleiner, S. M., Bustillo, E., Tartar, J. L., Starratt, V. G., Kreider, R. B., Greenwalt, C., Rentería, L. I., Ormsbee, M. J., VanDusseldorp, T. A., Campbell, B., Kalman, D. S., & Antonio, J. (2023). International society of sports nutrition position stand: nutritional concerns of the female athlete. JOURNAL of the INTERNATIONAL SOCIETY of SPORTS NUTRITION, 20(1). https://doi.org/10.1080/15502783.2023.2204066
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About Author:
Alexander Leritz is a Toronto-based dietitian who works with athletes of all ages and skills levels. Alexander is registered with the College of Dietitians of Ontario.
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