FEMALE ATHLETE BLOG SERIES POST #3: Fuelling for Female Athletes

Next up, Fuelling for the female athlete!

It has long been thought that female athletes should be fuelling differently to male athletes around training and racing.  While this might be true to some extent, there are a few important things to consider.

We know that adequate protein and carbohydrate intake is super important for recovery after training and racing.  We also know that there is scientific evidence around ‘how much’ protein and carbohydrates are required to fuel and recover from a bout of exercise.  Exercise naturally blunts our hunger response as blood flow is redirected away from the gastrointestinal organs and full steam ahead towards our working muscles. The longer and harder we work out, the greater the appetite suppression.  So we need protein and carbohydrates post exercise, but our hunger and appetite is reduced?

We will come back to that thought shortly…

It has long been thought that differences in female hormones, anatomy and body composition require female athletes to fuel differently than male counterparts. However, recent evidence has showed that the rate of carbohydrate metabolism is similar in males and females.

It is important to note that women’s menstrual and hormonal cycles change body metabolism and fluid retention at different times throughout the cycle.  Because of this, it is far more common for women to be deficient in micronutrients (iron, calcium and vitamin D). These are quite important and alongside having sufficient energy availability to fuel exercise performance can help to prevent negative consequences such as bone stress injury and anaemia.

To circle back to the top, general nutrition for female athletes should include a focus on micronutrients, those being calcium, vitamin D and Iron.  Macronutrients (carbohydrates, fats and proteins) should follow similar fuelling strategies to males. This will help to ensure that 1. There is enough energy available to perform the workout and 2. There is enough energy and nutrients available to recover and repair from the workout.

Post Workout: Even if your hunger is low, try to take in a good source of protein AND easily digestible carbohydrates eg. a banana and a protein shake. Within the next few hours your hunger will restore, but don’t wait too long for it, especially if you have a busy day ahead.  Getting something in as soon as you can will help to restore your hunger and replenish your fuel stores.

Establishing good fuelling habits pre and post training and racing can be trial and error depending on your physiology and your eating and fuelling habits.  The personalised approach and finding fuelling methods that suit you is the most important. There is no one size fits all approach!

Example:
Fuelling for Tuesday AM Pack Ride / Run

Pre: 1x Crumpets or 1x toast with peanut butter
During: Koda Electrolytes in water, 1x gel for every 30mins > 1hr session
Post: Plant Based protein shake followed by eggs on toast, electrolyte

Ryley
Pre: 1x Banana with tablespoon of honey and tablespoon of peanut butter
During: Koda electrolytes in water, gel or lollies if high intensity
Post: Whey Protein Shake, high protein Yohgurt, followed by eggs on toast with avo

Highlighting a simple and effective approach, with no big differences. This is an approach which has evolved over time with patience, practice and implementation!

Inspiration from: