Understanding how to fuel female athletes throughout their menstrual cycle is crucial for optimizing performance, energy levels, and hormonal balance.
Key Takeaways
The menstrual cycle has two main phases: follicular (low hormones) and luteal (high hormones), which affect energy and performance.
Fueling strategies should vary by phase: focus on carbohydrates in the follicular phase and increase protein and fat in the luteal phase.
Resting energy expenditure increases 2–11% in the luteal phase, highlighting the importance of honoring hunger and fueling appropriately.
Tracking the menstrual cycle helps athletes and coaches anticipate performance changes and adjust nutrition and training plans.
Collaboration with a sports nutrition team ensures athletes meet caloric needs, support training, and maintain menstrual health.
Why It Matters
Proper menstrual cycle fueling ensures hormonal balance, supports bone density, and prevents nutrition deficits that can lead to decreased performance and injury. Recognizing phase-specific energy needs allows athletes to train effectively, recover properly, and maintain overall health. Female athletes are often underserved in research, so personalized strategies are essential to optimize outcomes.
Pro Tips
- Track cycle length and symptoms to anticipate energy needs.
- Use quick carbohydrate snacks 30–60 min before workouts in the follicular phase.
- Include protein and healthy fats consistently in the luteal phase to support energy and reduce cramping.
- Collaborate with coaches, dietitians, and medical professionals for a holistic plan.
How To Do It
- Provide 20 g protein every 4 hours throughout the day.
- Emphasize carbohydrates before, during, and after exercise in the follicular phase.
- Increase portion sizes or add extra snacks in the luteal phase.
- Include magnesium-rich foods like almonds, pumpkin seeds, edamame, and salmon to reduce discomfort.
Common Mistakes
- Ignoring increased hunger in the luteal phase; fix by tracking energy needs and adding snacks.
- Underestimating carbohydrate needs in the follicular phase; fix by timing quick carb snacks around workouts.
Quick Options (≤ 30 min)
- Apples, applesauce, or fruit snacks before workouts.
- Pretzels, granola bars, or cereal for quick carbohydrates.
- Yogurt with fruit and protein post-workout.
- Nut butter on toast or crackers for luteal phase snacks.
Full Meals (1–2 hours)
- Oatmeal with protein powder, nuts, and berries.
- Quinoa bowl with salmon, avocado, and roasted vegetables.
- Chicken or tofu stir-fry with brown rice and mixed veggies.
Hydration
Increased core temperature during the luteal phase requires maintaining hydration to optimize performance and recovery.
Anti-Inflammatory Focus
Include magnesium-rich foods and omega-3 fatty acids to reduce inflammation and support recovery during the luteal phase.
Next Steps
Ready for a personalized plan with a real Sports Dietitian?