Fuelling Fitness for Female Athletes

To address the nutritional needs of young athletes and guide them towards better performance, Kerry Health and Nutrition Institute, in collaboration with Kerry GAA, has launched a 3-part educational series titled ‘Food Fit for a Kingdom’.

This series, hosted by John O’Connor, Head of Nutrition for Kerry GAA, and Aoife Marie Murphy, Senior Sustainable Nutrition Manager at Kerry Health and Nutrition Institute, highlights practical tips and insights into crafting balanced meals that cater to the high energy demands of youth athletes no matter what sport they play.

In the third and final video of the series, John and Aoife visit young female athletes at Fossa GAA club in Co. Kerry, Ireland, highlighting the distinct nutritional needs of female athletes and recipes to support their training and performance.

The Importance of Nutrition for Female Athletes

Becoming a successful athlete doesn’t only depend on rigorous training; it also depends heavily on maintaining proper nutrition. For young female athletes, this is even more crucial as they are in a significant phase of growth and development as well as hormonal fluctuations across the menstrual cycle.

Good and appropriate nutrition can support female athletes to perform at their best, build strength in bones and muscles, support recovery, limit injury and illness and helps to build confidence.

The Female Athlete Triad

There are 3 priorities for female athletes to consider when training and competing in sport.

1. Fuelling appropriately according to energy demands is important for young female athletes as it ensures they have the energy necessary to perform at their best during training and competitions. Proper nutrition not only supports physical growth but also helps in building strength, aiding recovery, and minimizing injuries. Underfuelling is common in female athletes and this can lead to poor health consequences such as amenorrhea (missed periods), fatigue, poor concentration, weaker bones and reduced immunity*.
2. Hormonal health is another key factor, as fluctuations during the menstrual cycle can affect performance and energy levels. Menstrual cycle tracking can support females to optimize their training schedules. Ensuring adequate intake of key nutrients such as iron and Vitamin C helps in maintaining hormonal balance and easing PMS symptoms.
3. Meal timing plays a significant role in enhancing performance. Eating the right foods at appropriate times before, during, and after training can maximize energy availability and support efficient recovery, thereby enhancing overall athletic performance.

*For more detail on fueling and the nutritional requirements of young athletes and the pyramid of priorities see previous articles in this series Fueling Fitness for Young Athletes – Kerry Health And Nutrition Institute, and Demystifying Nutrition for Young Athletes – Kerry Health And Nutrition Institute

Hormonal Health for female athletes

Over the course of the menstrual cycle, there are distinct fluctuations in hormones. These hormones not only influence your monthly cycle, but also your body temperature, metabolism, hunger and food cravings.

Tracking the menstrual cycle is the first step for female athletes to be more informed about their bodies and what is normal for them. This allows for proactive alterations in diet and exercise to manage PMS symptoms, support energy levels, food cravings, mood and sleep.

The menstrual cycle is divided into four phases: menstruation, the follicular phase, ovulation, and the luteal phase. Each phase has unique hormonal changes, physical symptoms, nutrient requirements, and emotional states.

The following information is based on a 28 day cycle, while anything between 21 and 40 days is considered normal.

Menstruation / Period (Typically days 1-5):

• • Oestrogen and progesterone levels will be low
  • Many experience fatigue and PMS symptoms, such as cramps.
  • Lower Energy, therefore choosing lower intensity training regimes can be helpful at this time.

Nutrition Focus: Iron

Iron deficiency anaemia is common for females due to the blood loss associated with menstruation, therefore increasing intake of food sources of iron is important to replenish this iron lost as well as to combat fatigue. Iron-rich foods include both animal (haem iron) sources, eg. liver and red meat, and plant based (non-haem iron) sources eg. leafy greens and legumes.

Incorporating magnesium-rich foods, such as nuts and seeds may relieve migraines and mood swings and incorporating foods rich in omega 3 such as salmon, flax seeds, and avocado, may alleviate cramps.

A missing period or extended/irregular cycle length might be a sign of relative energy deficiency in sport (REDs) which could be a result of over-exercising, underfuelling, or a combination of both. This might increases risk of injury, illness, and underperformance.

Follicular Phase (Typically days 1-14):

• • Oestrogen levels start to rise peaking just before ovulation (day 14).
  • Energy levels increase gradually and mood improves.
  • May feel more social and extroverted.

Exercise: Following the period, prioritize high intensity training, strength training and competitions as energy levels are highest.

Nutrition Focus: As oestrogen levels increase, choose an overall healthy diet rich in fibre and micronutrients  like whole grains, fruits, and vegetables to support hormonal balance and provide sustained energy. Include sources of healthy fats such as avocados and fatty fish to enhance mood and cognitive function, and fermented foods such as yoghurt and kimchi for gut health. Hydration should be prioritized to maximize performance and recovery.

Luteal Phase (Typically days 15-28):

• • Oestrogen drops and progesterone increases, which can increase appetite and cravings, while also impacting digestion.
  • Breast tenderness, bloating, and mood swings.
  • Increased metabolic rate and energy levels can dip.
  • Sleep disruption can be common which can affect irritability and performance.

Nutrition Focus: The increase in metabolic rate can lead to cravings for foods high in carbohydrate and fat, Prioritize complex carbohydrates which are high in fibre like whole grains and sweet potatoes to stabilize blood sugar levels, prevent constipation and support mood and energy levels. Incorporate foods rich in vitamin B6 and magnesium, such as bananas and chickpeas, can help alleviate PMS symptoms and bloating. Increasing foods high in vitamin D and calcium can also reduce PMS symptoms.

Limit salt as this can cause the body to retain more water and exacerbate bloating. Limit or avoid caffeine (especially later in the day) as this is a stimulant that can impact sleep, mood and gut function.

Exercise Focus: Medium to light exercise and active recovery like yoga and walking are best for this time of the month. If training and competitions are scheduled during this timeframe, choose self-care practices to nurture physical and mental health.

Bone health for female athletes.

Adequate intake of calcium and vitamin D plays a critical role in supporting strong bone health for young female athletes. Most of the skeleton is formed during teenage years and a strong foundation can reduce the risk of osteoporosis later in life, particularly as oestrogen levels decline during menopause. Incorporating foods like dairy products, leafy green vegetables, and Vitamin D fortified foods or supplements can ensure the necessary building blocks for maintaining bone density and overall skeletal health.

• • A Guide to the Health and Nutritional Needs of Women – KHNI (kerry.com)
  • Menstrual Cycle Nutrition & Physical Activity Recommendations – KHNI (kerry.com)
  • The Hormone Lifecycle Journey: From Menstruation to Menopause – KHNI

See recipes idea’s for young female athletes to obtain the nutrients they need for training.

In conclusion, by understanding and implementing proper nutrition strategies to support hormonal fluctuations, female athletes can unlock their full potential and achieve excellence in their sporting endeavors.