Women’s Exercise & Nutrition By TNW

Did you know, just 6% of sport and exercise science studies from 2014 to 2020 were conducted exclusively on female participants (Cowely et al, 2021)? 

This is extremely sad to read, especially as a female nutritionist who likes to exercise. With more awareness about the lack of research, hopefully we’ll see an increase in research being undertaken. 

Below, I’ve wrapped up 5 insights to inform your exercise routine around your menstrual cycle.  

1 – Women’s metabolism responds differently to exercise due to hormonal fluctuations. 

During the luteal phase (second half) of the menstrual cycle, progesterone levels increase, leading to greater fat oxidation while carbohydrates are metabolised less efficiently. This is why women rely more on fat as a fuel source during this phase. 

Adjusting macronutrient intake to include more fats and timing carbs properly can improve endurance and overall performance. 

2 –  Female athletes often need more protein than they realise. 

Adequate protein helps maintain lean mass, especially during high-intensity training phases. A good general guideline is 1.2 to 2.0 grams of protein per kilogram of body weight daily. So, for a 60kg active woman, you should aim for 72-120g of protein a day. 

One of my best tips to meet this protein intake is to have a snack of greek yogurt daily; which has around 16g of complete protein per portion. This meets 22% of your daily need in a snack! 

glass with water and lemon inside

3 – Hydration isn’t just about thirst.

Studies in The American Journal of Clinical Nutrition (2020) show that women have a higher risk of dehydration during exercise due to fluctuating estrogen and progesterone levels. 

Ensure you’re drinking enough water if you’re undertaking prolonged exercise or exercise in the heat. This will help maintain a good hydration balance. 

4 – Your menstrual cycle can affect how well your muscles recover.

The luteal phase (after ovulation and before your period) is when progesterone peaks, leading to slower muscle recovery and increased inflammation. Research from The European Journal of Sport Science (2022) suggests that women may experience more muscle soreness and delayed repair during this phase. 

To combat this, focus on rest, quality sleep, and post-workout nutrition rich in protein and carbs. Studies recommend a 4:1 carb-to-protein ratio post-exercise to help speed up recovery. 

5 – Should I eat before working out? 

tampons

For women, the answer varies based on your menstrual cycle phase. Here’s how to optimise your pre-workout nutrition throughout your cycle:

  1. Menstrual Phase (Bleeding): 💧 During your period, focus on staying hydrated and eating easily digestible foods. A light meal or snack with carbohydrates and some protein, like a banana with nut butter, can help maintain energy levels without causing discomfort.
  2. Follicular Phase (Pre-Ovulation): 🌟 Your body is more efficient at using carbohydrates during this phase. Eating a meal 2-3 hours before exercise, rich in complex carbs (like oatmeal) and protein (like yogurt), can boost energy and improve endurance. This is the ideal time to fuel up for your workouts!
  3. Ovulation (Mid-Cycle): 💪 As oestrogen peaks, your energy levels are high. You can handle a more substantial meal or snack 1-2 hours before working out. Include a mix of carbs, protein, and healthy fats (e.g., whole-grain toast with avocado and egg) to sustain energy and performance.
  4. Luteal Phase (Post-Ovulation): 🔄 Progesterone rises, which might slow digestion and increase fat utilisation. Opt for a lighter pre-workout snack, like a piece of fruit or a small handful of nuts, about 30-60 minutes before exercise. This can help prevent any discomfort and keep energy levels stable.

Tailoring your nutrition to each phase of your menstrual cycle can enhance your performance, recovery and comfort. Reach out to book your 1:1 consultation to see how we can optimise your nutrition and performance to your menstrual cycle. 

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