Fuelling the female athlete: Carbohydrate and protein recommendations

Abstract

The role of nutrition in modulating training adaptation and exercise performance is well established. From a macronutrient perspective, the exercise intensity inherent to the training and competitive scenarios typically undertaken by elite athletes is largely dependent on carbohydrate (CHO) metabolism. In addition, dietary protein provides the essential building blocks to facilitate post-exercise tissue remodelling. As such, the optimal approach to periodizing daily CHO and protein intakes in order to promote training adaptation and performance remains an active area of research. Nonetheless, the research base underpinning contemporary sport nutrition guidelines has largely been conducted on male populations, some of which may not always be applicable to the female athlete. In the present paper, we therefore provide a critical review of CHO and protein requirements for female athletes whilst also highlighting areas for future research. On the basis of current evidence, we consider it premature to substantiate that female athletes require sex specific guidelines in relation to CHO or protein requirements provided energy needs are met. Rather, there is a definitive need for further research using sport-specific competition and training related exercise protocols that rigorously control for prior exercise, CHO/energy intake, contraceptive use and phase of menstrual cycle. Moreover, our overarching recommendation is to adopt an individualised approach that takes into account athlete specific training and competition goals whilst also considering personal symptoms associated with the menstrual cycle.

Menstrual Cycle Hormonal Changes and Energy Substrate Metabolism in Exercising Women: A Perspective

“…Elevations in estrogens, in particular, across the cycle seem to promote carbohydrate sparing and increased fat utilization as an energy source. The complete consequences of this occurrence remain to be seen, but certainly have implications for the training and dietary practices of exercising women, especially competitive athletes (see [50] for dietary discussion). Such findings are not universal to all women and research by some refute the influence of the menstrual cycle phase on female exercise physiology all together, however, poor application of the Scientific Method calls one to question these counter perspectives.…”

Sex Differences Across the Life Course: A Focus On Unique Nutritional and Health Considerations among Women

“…Additional studies investigating the menstrual cycle in relation to nutrient and energy intakes and energy expenditure are needed; however, it is known that a menstrual cycle is associated with increased energy expenditure, resulting in potential differences in caloric and macronutrient needs, especially in the presence of exercise. While the range for macronutrient needs may vary according to the menstrual cycle, body composition goals, energy demands, and specific phases of the menstrual cycle increase energy demands across all women ( 78 , 79 ).…”

Nutritional knowledge and nutritional status of the recreationally active population

“…In people who undertake intensive physical activity, the basic source of energy should be complex carbohydrates, mainly contained in cereal products, groats, and potatoes. Considering the recommendations for moderate-intensity exercisers, whole grain products should be consumed in three portions during the day, including the consumption of pasta, groats, and rice, but 2 out of 3 portions should be made of whole-grain (Moore et al, 2022).…”

“…People who train intensively (at least 1 h per day for 5 h per week) should additionally consume one portion of these products for every hour of training. This portion is defined as 75-125 g of bread, 45-75 g of dry groats/pasta/rice/cereal flakes, or 180-300 g of potatoes (Smith et al, 2015, Moore et al, 2022. For each additional hour of training one portion of complex carbohydrate, products should be included in the diet.…”