Nutrition for Female Athletes: How We Can Eat to Support Our Periods

As a female athlete, you're probably well aware that sports nutrition research has historically focused more on men. However, understanding how to tailor your diet to the different phases of your menstrual cycle can enhance your performance and well-being.

The Menstrual Cycle: Not the Most Fun

Your menstrual cycle is a dynamic process, typically divided into two main phases:

1. Follicular Phase (Days 1–14): This phase starts with menstruation and is characterized by rising estrogen levels. Some studies suggest that energy intake may be lower during this phase, particularly leading up to ovulation.
   
   
2. Luteal Phase (Days 15–28): Following ovulation, progesterone levels increase. Research indicates that energy intake might be higher during this phase, with some women experiencing increased hunger and caloric consumption.

Tailoring Your Nutrition

To maintain energy and optimize performance, consider these strategies:

• Carbohydrates: Incorporate whole grains, fruits, and starchy vegetables to help maximize energy reserves.
  
  
• Proteins and Fats: Support muscle repair and provide sustained energy with legumes and healthy fats like avocados and nuts.

Hydration

Staying hydrated is crucial, as hormonal fluctuations can impact fluid balance. While general guidelines suggest aiming for about 91 ounces of fluids daily, individual needs can vary.

Smart Snacking: On-the-Go Fueling

Having easy-to-consume, nutrient-dense snacks can be a game-changer. Options like Greek yogurt with berries, a handful of nuts and dried fruits, or whole-grain crackers with hummus provide a balanced mix of carbohydrates, proteins, and healthy fats to keep you energized. Neve is great easy grab! 

Listen to Your Body

Your body's needs can vary not just monthly, but daily. Paying attention to hunger cues, energy levels, and performance can help you adjust your nutrition plan accordingly.

Navigating sports nutrition as a female athlete involves understanding and responding to your body's unique rhythms. By aligning your diet with the phases of your menstrual cycle, you can support your performance and overall well-being.