Why a specific diet for athletic women?
Long ignored, the physiological characteristics of women (especially athletes) are now better understood. Between hormonal fluctuations, specific energy needs and the increased risk of deficiencies, appropriate nutrition is becoming 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.
D6-D16: ovulatory phase → peak form, energy, motivation.
D17-D24: post-ovulatory phase → calming, but increased appetite.
D25-D28: premenstrual → hormonal drop, food cravings, water retention.
Adapting your diet to these variations means avoiding slumps and making the most of each phase.
RED-S: A Silent Danger
Relative Energy Deficiency in Sport (RED-S) occurs when an athlete consumes less energy than they expend 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! This is not “too much”, it’s normal .
Key nutritional strategies
1. Eat real meals (not 200 kcal snacks)
3 meals between 500-800 kcal, balanced and complete: proteins, carbohydrates, lipids, vegetables.
2. Don't neglect sports snacks
Before, during, after: they help cover total energy needs and optimize recovery.
3. Carbohydrates: Fuel number 1
6 to 10 g/kg/day depending on training
Carbohydrate reload 3 days before the races: 8 to 10 g/kg/day
1 g/kg within one 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 spread over 3 to 5 doses. Increased need during the luteal phase. Vegetarians: combine your plant sources.
Critical Micronutrients for Athletes
IRON
15 to 35% of female athletes are deficient.
Recommended intake: 18 mg/day.
Beware of heavy menstrual losses.
OMEGA 3
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.
To be monitored especially in cases of fatigue, bone fragility or little exposure to the sun.
In summary
Adopting a diet aligned with your cycle means:
- Optimize your recovery
- Limit injuries
- Stabilize your energy
- Better manage trough phases
- Maintaining your health in the long term
Because we're not "too sensitive," just not listened to enough. Eating according to your body means (finally) taking care of it.
Many thanks to Giada Affaticati for the content.
