Why is there a specific diet for female athletes?
Long ignored, the physiological characteristics of women (especially athletes) are now better understood. Between hormonal fluctuations, specific energy needs, and an increased risk of deficiencies, appropriate nutrition becomes an essential lever for performance, health, and recovery .
The menstrual cycle: a guide to adjusting your diet
The female cycle is divided into 4 phases , each with its own effects on energy, mood, appetite and training capacity:
Days 1-5: Menstruation → fatigue, digestive problems, hormonal drop.
Days 6-16: ovulatory phase → peak of fitness, energy, motivation.
Days 17-24: Post-ovulatory phase → calming, but increased appetite.
Days 25-28: Premenstrual → hormonal drop, cravings, water retention.
Adapting the diet to these variations means avoiding slumps and making the most of each phase.
The RED-S: a silent danger
Relative Energy Deficiency in Sport (RED-S) occurs when an athlete consumes less energy than she expends over the long term.
Consequences :
- Absence of rules
- Persistent fatigue
- Muscle loss
- Frequent injuries
- Decrease in performance
A sporty woman needs 2500 to 3000 kcal/day , even without training! That's not "too much", it's normal .
Key Nutritional Strategies
1. Eat real meals (and not 200 kcal snacks)
3 balanced and complete meals of 500-800 kcal: proteins, carbohydrates, lipids, vegetables.
2. Don't neglect sports snacks
Before, during, after: they help to cover the total energy need and optimize recovery.
3. Carbohydrates: Fuel number 1
6 to 10 g/kg/day depending on training
Carbohydrate loading 3 days before the race: 8 to 10 g/kg/day
1 g/kg in the hour before exercise
0.75 g/kg within one hour after exercise
4. Lipids: essential in the luteal phase
When lipid oxidation increases, focus on good fats (oily fish, seeds, oils, avocados).
5. Protein: not just for men
1.6 g/kg/day, ideally divided into 3 to 5 doses. Increased need during the luteal phase. Vegetarians: combine your plant-based sources.
Micronutrients critical for female athletes
IRON
15 to 35% of female athletes are deficient.
Recommended intake: 18 mg/day.
Beware of heavy menstrual bleeding.
OMEGA 3
They reduce inflammation, anxiety, and PMS.
Intake: 1 to 3 g/day via small oily fish, flax/chia seeds.
Vitamin D & Calcium
1000 to 2000 IU/day for vitamin D.
1000 mg/day of calcium for bone health.
This should be monitored particularly in cases of fatigue, bone fragility, or limited sun exposure.
In summary
Adopting a diet aligned with your cycle means:
- Optimize your recovery
- Limit injuries
- Stabilize your energy
- Better manage the downturn phases
- Preserving your health in the long term
Because we're not "too sensitive," just not listened to enough. Eating according to your body is (finally) taking care of it.
Many thanks to Giada Affaticati for the content.
