LOVB: Practical performance nutrition strategies for female athletes

Female athletes have unique nutritional needs, so prioritizing time to create your individual nutrition plan is essential to achieving goals. Let’s review four nutrition strategies to elevate athletic performance.

Hydrate intentionally. Dehydrated muscles are at greater risk of fatigue, which may result in reduced strength and endurance, and increase the possibility of muscle cramps. Generally, an athlete’s fluid needs can be estimated by dividing current body weight, in pounds, by two. Most athletes require additional fluids to replace sweat losses so average fluid needs range from 80-120 oz. per day.

Make hydration practical

Set a goal for your hydration per day. (Ex: Three 20 oz. bottles between meals)
Include nourishing fluids with meals: low-fat milk, soy/pea protein-based milk, 100% juice.
Create a hydration plan around your schedule using the guide below and adjust for individual needs.

Example hydration timing for training/competition

When	How Much
Before	24 hours before: 16 oz. 30-60 minutes before: 8 oz.
During	4 oz. of fluid every 15-20 minutes (23 large gulps) – consider using a sports drink if intense exercise over 60 minutes or hot/humid conditions.
After	16-20 oz. of fluid for every pound of body weight lost

Regularly check yourself for signs of dehydration such as headache, dark urine color, dizziness, nausea, extreme thirst, mental/physical fatigue, and muscle cramping.

Fuel peak performance. Female athletes can be at risk for an energy deficit due to the desire to maintain a specific body composition, misinformation around nutrient groups or the influence of fad diets. Take note, if your period has been absent or irregular for three consecutive months, it may be a sign of inadequate energy intake. We recommend a consult with your health care provider or a sports dietitian to support your individualized needs.

Carbohydrates are the main source of energy for the brain and muscles driving explosive movement, steady endurance, and quick decision making. Strategic timing of carbohydrate fuel is essential to meet the energy demands around training and competition.

Fueling guide

When	Fuel Type
4 hours before	High carbohydrate meal with a lean protein and healthy fat source Aim for 2-3 carbohydrates: whole grains, fruit, dairy, starchy vegetables Lean proteins: chicken, fish, deli turkey/ham, tuna, beans, tofu, edamame, lowfat cottage cheese, eggs, Greek yogurt Healthy fats: olive oil, avocado oil, canola oil, nuts, nut butter, avocado
30 minutes - 1 hour before	Quickly digested carbohydrates to top off fuel stores applesauce whole fruit dry cereal fruit leather pretzels rice cakes
During training (longer than 1 hour)	Sports drinks with carbohydrates are designed for quick absorption and can provide 30-60g carbohydrates per hour to maintain energy and endurance

Avoid trying new foods or supplements during competition without first testing in practice. In general, limit high fiber, high fat, dairy and spicy foods a few hours before training/competition to decrease digestive upset, which may have consequences on performance.

Recovery is your hidden advantage. Consistent recovery nutrition is a crucial step for rebuilding, repair and injury prevention. Research demonstrates that 20-30 grams of protein, with a carbohydrate source, soon after activity enhances the recovery process.

Female athletes have greater protein needs compared to nonathletes and require a range of 0.5-1 gram of protein per pound of body weight. Consuming smaller amounts, such as 20-40 grams protein spaced every 3-4 hours throughout the day, promotes efficient use by the body’s cells and tissues. Creating a consistent go-to strategy can ensure muscles have the best opportunity for recovery.

Recovery amount

Protein sources

20 grams of protein

3 oz. lean meat: chicken, fish, deli turkey/ham, tuna, lean beef, pork

3 eggs

1 C beans or lentils

8 oz. tofu

1 C edamame

¾ C low-fat cottage cheese

8 oz. Greek yogurt

20 oz. low-fat milk

Mighty micros: Key vitamins and minerals are micronutrients vital to supporting a female athlete’s specialized needs. Ask yourself these questions:

Has my energy level or endurance been lower than usual?
Have I struggled to focus or keep a sharp mental game?
How often have I been out with illness or injury over the past year?

Female athletes should aim for a variety of food sources every day to support the body’s demands.

Key micronutrients for female athletes

Micronutrient	Function	Food and beverage sources
Iron	Energy production, immune function, cognitive function, growth and development	Meats, beans, eggs, nuts, dark-green leafy vegetables, fortified grains Pro tip: if choosing iron-rich sources from plant foods, also include a source of vitamin C, such as citrus fruits, tomatoes, dark-green veggies to help enhance absorption.
Folate	Red blood cell production, anemia prevention	Green leafy vegetables, beans, eggs, peas, nuts, oranges, bananas, melon, strawberries
Calcium	Bone health, prevention of stress fractures, muscle contraction	Dairy products, fortified nondairy alternatives, dark green vegetables, nuts, tofu
Vitamin D*	Bone health, cardiac function, immune function, estrogen production	Eggs, milk, oily fish *Sun exposure to skin for 15 min. per day in the summer is helpful to maintain adequate Vitamin D.