Continuing our focus on women as part of International Women's Day 2023 this week, we’re looking at nutrition.

 Every athlete, male or female, is unique and there is not a 100% right or wrong way to eat for everyone. However, from what research has been done specifically on female athletes, a number of basic principles have emerged which are great starting point when thinking about your nutrition:

• Eat for what you are doing. Women do best in a fed state. When we train, this increases cortisol (a stress hormone) in the body. By not eating and training fasted, this further increases cortisol levels. With higher cortisol levels, the body prioritises fat storage and not muscle fat storage
• Eat complete proteins at every meal and snack. Protein is not only key for building and maintaining muscle, it's also important for immunity, hormones, enzymes, sleep, digestion, and even ovulation Complete protein sources include meat, fish, eggs and most dairy products. Plant sources, such as nuts, whole grains, and vegetables, are usually incomplete sources. You can combine foods, such as beans and rice, or peanut butter on wholegrain toast, to make a complete protein
• Carbohydrates are essential, especially around training. Your body uses carbs for energy during training, fuel your brain and central nervous system, help your body burn fat and help preserve muscle by preventing your body using protein as a primary energy source
• Maximise the 30 minute recovery window. Women’s recovery window is short: 30-45 minutes (compared to men who have up to 3 hours). A post training snack should include both protein and carbs. Progesterone exacerbates muscle breakdown in women so consuming protein helps protect muscles and build back stronger. Paired with carbs, this works to increase your glycogen storage rates, helps to reduce inflammation and can boost immunity.

If you’d like to find out more about how you could be training with your female physiology, drop us a message or and book in for a chat. We’d love to hear from you!