Fueling for Female Triathletes
For decades, female athletes have followed nutrition and training advice put forward by scientists and professionals in the field. They have followed training plans, nutrition guidance and supplement advice, and no one has ever considered the fact that the overwhelming majority of research in to these essential components of athletic success has been conducted on men. As Dr Stacy Sims, female physiologist and nutritionist often states – women are not just small men. With this in mind it is absolutely essential for coaches and athletes alike to acknowledge and consider the fact that nutritional needs are different for women than for men. This is due to the hormonal shifts through the menstrual cycle, and the much stronger reaction to low energy balance.
Often, female athletes do not fuel enough nor at the right time to be able to maximize their results and stay healthy. Under-fuelling can lead to loss of menstruation, loss of bone density and extreme fatigue. It is important for female athletes to track their cycle and note which days they have high or low energy, good or poor focus, specific cravings etc. After tracking for a few months, a training plan and fuelling plan can be fine tuned.
Key points to note
During the low hormone phase, starting with the first day of the period, women should be able to hit intensity well and adapt well to the increased load.
Estrogen promotes fat burning; therefore, more energy will be available for training.
Around day 14 (ovulation) is another good peak time to push training.
High hormone phase (days 15-28), body temperature rises .5 degrees C, and there is an 8% drop in body plasma. Sodium levels also drop.
On days 21-28 body tries to conserve carbs – hence many women craving sweet snacks in this time!
So - how and when should a female athlete fuel?
This chart shows the recommended amount of macronutrients based on the amount of training that you are doing. When training, many people work on body re-composition, so they plan or intend to have a calorie deficit. Whilst this is certainly the crux of the idea, the deficit should not be more than 500 Calories a day, and 300-400 is more ideal. Secondly, the deficit should not be in the times immediately before, during or immediately after your training. You MUST fuel for your training.
Many experts agree that ‘fasted’ training or Ketogenic (high fat, low carb) diets do not work for women. Not enough carbs in women turn on the "starvation mode", which impacts the resting metabolic rate and can impact the menstrual cycle. Starvation mode also signals the body to store more energy as fat, and then turns to other sources like protein by breaking down muscle for energy.
Even a one-hour session can burn 300-700 calories or more. It is important therefore that you eat something before your training. Many triathletes train first thing in the morning, so even a snack of 150 calories (such as a yogurt bowl or oatmeal) prior to working out will help. Also, try to take on BCAAs or EAAs during your workout. Within 30 minutes of completing your training you should have 15-30 grams of protein (Peri Menopausal and Post Menopausal women should target up to 40g), together with 30 grams of carbs to replenish glycogen stores. That’s 330- 390 calories. Non-fat Greek yogurt (non-fat allows it to empty from the stomach faster) and some almonds will get you to almost 30g of protein. If your workout is more intense you need to make up those remaining calories during the workout or post workout.
In the two weeks leading up to your period where the levels of progesterone and estrogen are high, special attention is needed for your nutrition and hydration. Nutrition for training will require more focus on carbs as high estrogen makes your body retain carbs so it is recommended that you take 1g of carbs per kilogram of body weight, per hour of training. A 60 KG woman would therefore take on 60g per hour or about 240 Calories.
With regard to hydration, it is recommended that you preload with some high sodium broth or supplements the night before; 300mg - 800mg of sodium depending on the planned intensity of your training and the temperature you will be training in. During training you will also need to hydrate as per your sweat rate with 300-400 mg of sodium per litre.
Protein should be high in leucine (min 3 g) - this will help with recovery and rebuilding your muscles and in addition to helping clear some brain fog that can happen in the 5-7 days before your period.
Though the first week of your cycle, physiologically you are in the best position to make the best gains in strength. However, the discomfort of cramps and headaches can prevent you from taking advantage of this. In her book Roar, Dr Stacy Sims suggests this "prescription" to be taken daily the 7 days before your period starts:
250 milligrams of magnesium, 45 milligrams of zinc, 80 milligrams of aspirin (baby aspirin), and 1 gram of omega-3 fatty acids (flaxseed and fish oil) each night. Combine this with eating foods high in nitric oxide such as beets, pomegranates, watermelon and spinach.
Finally, during long rides and runs it is essential to fuel properly. Don't wait until you are hungry or thirsty. Plan out your nutrition so that your fuel your workout and ensure you are hydrating to your sweat rate. Set reminders if needed to ensure that you hit your nutrition and hydration targets.
Resources:
Dr Stacy Sims "Roar" and Stacy Sims Podcast
https://youtu.be/2SfyUjYrKOM
Gwen Jorgenson
“Your Period and Performance”
https://youtu.be/PZaylyoRvlo
Coach Sophie Sports
“Nutrition for Women Endurance Cyclists”
https://youtu.be/5Xj3TGWa2Bk
150 Calorie pre workout snacks
Easy Yogurt Bowl
Plain Greek or Icelandic yogurt with 3/4 cup berries or a tablespoon of chia seeds provides a filling combination of protein and fiber. In the fall, 1/2 cup of pumpkin purée and a sprinkle of pumpkin pie spice makes a great stand-in for berries or seeds and still provides 3 grams of fiber per 1/2 cup.
Cocoa powder stirred into the yogurt is another creative way to work in fiber (about 2 grams per tablespoon and only about 10 calories), and it adds a nice texture and rich flavor. Craving something creamy? Top your chocolate yogurt with a teaspoon or two of your favorite nut butter.
Hard-Boiled Eggs
Two hard-boiled eggs provide about 150 calories, 12 grams of protein, and 10 grams of fat. Eggs are also a good source of choline, a nutrient that's key for brain function—helpful on a day you really need to focus. I love adding Trader Joe's Everything But the Bagel Sesame seasoning to mine for flavour.
If you need to add some fiber, add a side of sliced veggies like cucumber or celery or eat them with a fork over greens. Want something hot? The Sous Vide Egg White Bites at Starbucks are a great option. Yes, they're 170 calories, but that extra 20 is nothing in the scheme of your daily calories and so worth it on a day you want a little upgrade.
Fruit and Cheese or Nut Butter
A small piece of fruit and a 1-ounce serving of cheese or a tablespoon of nut or seed butter is a super-easy way to cover your nutritional bases in a 150-calorie snack.
Mix it up with the seasons to keep from getting bored. In the summer, for example, you can enjoy stone fruit or a cup of berries, which pair well with goat cheese or blue cheese, and in fall and winter, you can enjoy an apple or pear with sharp cheddar or aged gouda. Then experiment with nut and seed butter. Tahini and apple are delicious together, for example, and a great change of pace from peanut or almond butter.
Oatmeal
You might think of oatmeal as only a breakfast food, but oats can totally work as a snack since they provide slow-burning complex carbs and fiber. Cool 1/3 cup rolled oats (or one packet unflavored instant oatmeal) in water with cinnamon for a satisfying 150-calorie snack. You can make it with milk for some protein (try pea protein milk for a dairy-free option) or top with two teaspoons of your favorite nut or seed butter after cooking.
Popcorn
Popcorn is a great snack for when you want something crunchy that will take you a while to eat. You'll get about 100 calories and 3 grams each of protein and fiber in a three-cup serving, so just grab another cup and a half for an even 150-calorie snack. Or add one tablespoon of nutritional yeast or grated parmesan cheese sprinkled on top adds a little more protein and flavor for about 50 calories.
You can buy popcorn pre-made, but it's also really easy to DIY in a microwave by placing about two tablespoons of corn kernels in a brown paper bag, folding over the top of the bag, and microwaving in one-minute intervals until the corn has stopped popping. Then shake on whatever seasonings or add-in you like.