Nutritional Needs for Female Athletes

Female athletes face unique nutritional challenges that differ from their male counterparts. Hormonal fluctuations, menstrual cycles, and the risk of low energy availability all contribute to distinct dietary requirements that can impact performance, recovery, and long-term health. Understanding these needs and how to meet them through a balanced, nutrient-rich diet is crucial for female athletes aiming to perform at their best.

Let’s explore the key areas where female athletes have specific nutritional needs and provide practical advice to support training and overall health.

 

Iron

Iron plays a vital role in transporting oxygen through the blood and supporting energy production, both of which are essential for athletic performance. Female athletes, however, are at a higher risk of iron deficiency than men, primarily due to regular menstrual blood loss and the increased demands of endurance training.

Iron deficiency can result in fatigue, dizziness, and decreased endurance, which can severely limit an athlete’s performance. For female athletes, it's crucial to focus on heme iron, the type of iron found in animal-based foods that is more easily absorbed by the body. Key sources include:

• Red meat: Beef, lamb, and organ meats like liver.
• Poultry: Chicken and turkey.

Incorporating vitamin C-rich foods, such as capsicum or citrus fruits, can further enhance iron absorption. If you find yourself feeling unusually tired, it may be worth having your iron levels checked by a healthcare provider. Dietary sources should always be the first line of defence as synthetic iron supplements have a very low absorption rate (some even less than 10%!) and can cause constipation thus affecting performance. Organic grass-fed liver capsules are a great solution for those who don’t like eating red meat and organ meats daily.

 

Menstrual Cycle and Performance

Your menstrual cycle has a significant impact on your energy levels, metabolism, and ability to recover from training. Understanding how hormonal changes throughout the cycle affect your body can help you adjust your nutrition and training plans for maximum performance.

During the follicular phase (the first half of your cycle, starting from day one of menstruation), oestrogen levels rise, improving carbohydrate metabolism and endurance capacity. This phase is ideal for higher-intensity workouts or competitions. A focus on carbohydrate-rich meals during this time can help fuel intense training sessions.

In the luteal phase (the second half of the cycle), progesterone levels increase, promoting fat utilisation and raising body temperature. You may feel more fatigued during this time, and it’s common to experience increased appetite or cravings for carbohydrate-heavy foods. Slightly increasing your carbohydrate intake during this phase can help balance your body’s energy needs and support recovery.

By paying attention to how your body responds at different stages of your cycle and adjusting your nutrition accordingly, you can optimise both performance and recovery throughout the month.

If you prefer a low-carbohydrate, ketogenic or carnivore way of eating, ensure you have enough fats throughout your cycle to provide adequate energy and for optimal hormonal function and production of ketones. If you don’t consume any carbohydrates, you are not likely to crave them, even in the luteal phase.

 

Avoiding Low Energy Availability (LEA)

Low Energy Availability (LEA) occurs when your calorie intake does not meet the energy demands of your training and daily life. For female athletes, LEA can lead to serious consequences, including hormonal disruptions, reduced bone density, and impaired immune function.

The condition is particularly prevalent in sports that emphasise leanness or endurance, and it can result in menstrual dysfunction or even the more severe Female Athlete Triad, which includes low energy availability, menstrual irregularities, and poor bone health.

To avoid LEA, ensure you are eating enough to support your training load. Focus on nutrient-dense meals with adequate proteins, and fats. Signs that you may be in a state of LEA include persistent fatigue, frequent injuries, mood swings, and irregular or absent periods. These symptoms are your body’s way of telling you that it needs more fuel and addressing them early can prevent long-term damage to your health.

 

Calculating Relative Energy Availability (REA)

Relative Energy Availability (REA) is a key concept for female athletes, as it helps assess whether you're consuming enough calories to meet your body’s energy needs for both training and basic physiological functions. The calculation is as follows:

REA (kcal/kg FFM) = (Energy Intake - Exercise Energy Expenditure) / Fat-Free Mass (FFM)

• Energy Intake refers to the total calories consumed through food and drink.
• Exercise Energy Expenditure is the number of calories burned during exercise or physical activity.
• Fat-Free Mass (FFM) is the mass of your body that is not made up of fat, which can be measured through body composition analysis.

What’s Considered Low Energy Availability?

• Normal Energy Availability: Around 45 kcal per kilogram of FFM per day.
• Low Energy Availability (LEA): Defined as an REA below 30 kcal/kg FFM/day. LEA is associated with negative health outcomes, including hormonal disturbances, decreased bone density, and impaired metabolic function.

 

Bone Health: Focus on Calcium, Vitamin D, and Collagen

Bone health is a significant concern for female athletes, particularly those at risk of LEA or the Female Athlete Triad. Adequate intake of calcium, vitamin D, and collagen is essential for maintaining strong bones and preventing stress fractures or osteoporosis.

Instead of relying on supplements, focus on getting these nutrients through your diet. Calcium is crucial for bone mineral density, and animal-based sources are the most bioavailable, meaning your body absorbs them more easily. Excellent sources include:

• Dairy products: Full-fat milk, cheese, and yogurt.
• Bone-in fish: Canned salmon and sardines with bones.
• Bone broth: Rich in calcium and other minerals that support bone health.

Vitamin D is also essential, as it helps your body absorb calcium effectively. While sunlight is the best source of vitamin D, it’s important to include dietary sources, especially during times of low sun exposure. Good animal-based sources of vitamin D include:

• Fatty fish: Salmon, mackerel, and sardines.
• Egg yolks.
• Liver (from beef or chicken).

Collagen, a major component of your bones and connective tissue, is equally important for female athletes. Women, particularly those with low oestrogen levels, may require more collagen due to its role in maintaining bone and joint integrity. Collagen production declines with age and during periods of hormonal fluctuation, increasing the risk of joint pain and bone injuries. Animal-based sources of collagen include:

• Bone broth: One of the richest dietary sources of collagen, although less bioavailable than collagen peptides.
• Gelatine: This can be easily added to snacks and desserts.
• Collagen peptides: Hydrolysed bovine collagen protein with around 90% bioavailability.

Including these foods in your diet can help maintain strong bones and joints, reducing the risk of stress fractures and other bone-related injuries. Chief Collagen Protein Bars are a great snack option providing a daily dose of collagen per bar. At Chief Nutrition, we have a specific batch-tested range that’s safe for athletes to use.

 

Practical Advice for Female Athletes

To support your unique nutritional needs and perform at your best, keep these key strategies in mind:

• Prioritise iron-rich, animal-based foods like red meat and poultry to prevent deficiency.
• Adjust your diet around your menstrual cycle, increasing the amount of food you consume during the luteal phase when your body’s energy needs are higher.
• Ensure your energy intake is adequate to fuel both your daily activities and training, preventing LEA.
• Focus on calcium, vitamin D, and collagen from animal-based sources to support bone health and maintain strong bones and joints.

 

Understanding your body’s specific nutritional needs as a female athlete is the first step to improving your performance and protecting your long-term health. By following these practical, science-backed strategies, you can optimise your diet and training, ensuring you stay strong, resilient, and injury-free.

 

 

 

 

References

• Clenin, G., et al. (2015). Iron deficiency in sports: Causes and consequences. European Journal of Sport Science, 15(3), 303-312.
• McNulty, K. L., et al. (2020). The effects of menstrual cycle phase on exercise performance in eumenorrheic women: A systematic review and meta-analysis. Sports Medicine, 50, 1813–1827.
• Mountjoy, M., et al. (2018). International Olympic Committee consensus statement on relative energy deficiency in sport (RED-S): 2018 update. British Journal of Sports Medicine, 52(11), 687-697.
• Nattiv, A., et al. (2007). The female athlete triad. Medicine & Science in Sports & Exercise, 39(10), 1867-1882.
• Warden, S. J., et al. (2017). Bone health and the female athlete. Journal of Orthopaedic & Sports Physical Therapy, 47(12), 841-848.