Build a nutrition plan that helps produce PRs with these actionable tips.
1. Stop Skimping on Carbs
Across sports, female athletes often fail to meet carbohydrate intake recommendations, studies show. But the macronutrient is essential to supporting physical activity, says registered dietitian Cassandra Padula Burke, M.F.S., R.D.N., L.D., C.P.T.
“Our body looks first for carbohydrate to turn into energy and get into our bloodstream, whether that comes from food that we might be taking in during exercise (depending on how long our exercise is) or glycogen that it's pulling out of the muscle to convert to energy,” she explains. “In the absence of having that source of carbohydrate, your body's going to what we call ‘bonk’ pretty quickly.” Carbohydrate recommendations depend on training intensity and duration but range from 3 to 12 grams per kilogram of body weight per day. READ MORE.
2. Maximize Your Magnesium Intake
Magnesium is responsible for regulating nerve function, blood sugar levels, and blood pressure, but it also plays a role in muscle contraction and relaxation. Small research studies on humans and animals suggest supplementing with the mineral may improve, respectively, exercise performance and the efficiency of energy metabolism. The problem: Magnesium is underconsumed in the United States, and deficiency (which can cause nausea, vomiting, fatigue, weakness, and a loss of appetite) is seen more frequently in women than in men.
On average, women should consume 310 to 320 milligrams of magnesium per day by eating legumes, nuts, seeds, whole grains, leafy greens, fortified cereals, and milk. READ MORE.
3. Prioritize Plant-Based Protein
Protein helps your body build and repair cells and tissue and even supports processes like blood clotting, fluid balance, and immune response. When dietary protein is consumed, it’s broken down into amino acids that are responsible for signaling muscle protein synthesis (which can lead to muscle gains when it exceeds muscle protein breakdown). That’s important, as postmenopausal women are at a higher risk of developing sarcopenia, or age-related loss of muscle mass and strength.
Eating protein before and after resistance training can help stimulate muscle protein synthesis, but the type matters for long-term health. Plant-based proteins — legumes and beans, nuts, whole grains — have been linked with a lower risk of some chronic diseases and overall mortality rates compared to animal proteins, potentially due to the difference in nutrient composition and bioactive compounds. READ MORE.
4. Consider Pre-Workout Supplements
In the short term, consuming pre-workout supplements containing multiple ingredients (e.g., creatine, amino acids, beta-alanine) before exercise may have a positive effect on muscular endurance and subjective mood. Chronic consumption — when combined with a periodized resistance training program — may increase lean mass gains, research suggests. Creatine supplementation in particular can be beneficial for women, as dietary creatine intake is generally lower among this population. READ MORE.
5. Know When to Use Caffeine — and When to Avoid It
Caffeine can enhance performance, as it helps minimize fatigue, boost mood, and improve cognitive performance (think: reaction time, attention). “Most notably, it's been shown to reduce the perceived exertion of exercise and is noted as one of only five effective ergogenic aids by the International Olympic Committee,” says registered dietitian Lauren Thomas, M.S., R.D., C.S.S.D., L.D.
That said, caffeine can break your performance if it messes with your sleep. It takes three to five hours for your body to remove half of the stimulant, so if you consume it too close to bedtime, it can affect your ability to fall asleep — something 17 percent of women already struggle with. Try swapping your afternoon cup with tea or decaf to minimize effects. READ MORE.
6. Load Up On Electrolytes
Electrolytes, particularly sodium, are heavily involved in muscle contraction, but you sweat them out during exercise, says Molly Kimball, R.D., C.S.S.D., a registered dietitian and specialist in sports dietetics. When your levels aren’t perfectly balanced — either because you sweat a lot or there aren’t enough electrolytes in the fluid you’re hydrating with — you’re at risk of experiencing muscle fatigue and mild cramping, she explains.
To prevent an electrolyte imbalance that could tank your performance, aim to get sodium (plus the electrolyte potassium) through food before your workout. Then, consume 300 to 600 milligrams of sodium via fluid per hour of exercise outdoors or in high-sweat situations. Some electrolyte packets also contain carbohydrates to help you meet those fueling recommendations. READ MORE.
7. Unlock EQX ARC
You don't have to revamp your nutrition plan on your own. For personalized support, turn to EQX ARC, a program designed to support women's physiological needs across every life stage. You’ll receive consultations with a registered dietitian, as well as Function Health biometric insights that can inform your dietary choices. LEARN MORE.