Nutrition is something every female athlete needs to think about. Not only are you training, competing, and balancing school and maybe even work, but your body is also working behind the scenes to support bone health, hormone balance, immune function, and mental health. That is why fueling isn’t just about eating enough food, it’s about giving your body the right foundation to perform, recover, and thrive.

Energy for Female Athletes

The biggest nutrition challenge for female athletes is eating enough and avoiding the pitfalls of under-fueling. Falling just 300 to 500 calories short of your body’s needs can impact your strength, focus, menstrual cycle, and long-term health. Over time, this can lead to Relative Energy Deficiency in Sport (REDs), a condition that affects growth, bone health, your menstrual cycle, and performance.

Nutrition for Female Athletes

Fueling isn’t about restriction or limitations, it’s about energy and giving your body more of what it needs. We broke it down into four building blocks:

• Carbohydrates → Your main source of energy
• Color (Fruits & Veggies) → Vitamins, minerals, antioxidants
• Protein → Recovery and muscle strength
• Fat → Hormone health and long-lasting energy

The harder you train, the more fuel (Carbs, protein, and fats) you need to stack on your plate.

Hydration & Electrolytes Matter

Hydration isn’t just about water. Think about the hydration formula – fluids + carbs + electrolytes that help your body hold onto and use that fluid. For athletes sweating in the heat, sports drinks, salty snacks, and electrolyte powders can make a big difference in your performance and recovery.

❤️ Menstrual Cycle = A Vital Sign

I know you period can be a bit of an inconvenience, especially right before a big competition. But, having a regular cycle is a great sign that your body has the fuel it needs to thrive. If you cycle is missing or is irregular ir can be an early red flag for under-fueling and REDs. To learn more check out my podcast episode on all things REDs!

What Athletes Told Me

During the Fuel Her Game workshop, many athletes shared how eye opening it was to learn about how much fuel they actually need! It’s safe to say, most of the athletes that joined were not eating enough for intense practices, weightlifting, or double sessions. Learning how to “close the fueling gap” with snacks, easy meals, and recovery options gave them confidence that food is truly their secret weapon in their sport.

Ready to Take the Next Step?

If you missed our last session, don’t worry, the next Fuel Her Game: Female Athlete Nutrition Workshop is coming up soon!

✨ Click here to register for the upcoming workshop ✨

This event is designed to help you:

• Break the cycle of low energy and under-fueling
• Understand how nutrition supports your menstrual cycle
• Learn how to fuel before, during & after training
• Connect with a sports dietitian to talk through real world fueling challenges and more!

Let’s fuel your game one bite at a time!