Nutritionist highlights the importance of tailoring nutrition for female athletes based on their menstrual cycle
Emma Derbyshire, a nutrition specialist for women's health, has offered valuable advice for female athletes on maintaining a balanced diet that supports performance, recovery, and overall well-being, especially during the menstrual cycle.
During high-temperature training, Derbyshire recommends consuming foods that help cool down, such as cucumbers, watermelon, and oranges, to prevent heat-related illnesses. Hydration from sports drinks, which provide vitamin D and calcium to strengthen bones and support immunity, is ideal after exercise.
For effective recovery without additional supplements, Derbyshire suggests five key foods: eggs, oily fish, dairy products, red meat, and nuts. Greek yogurt, a rich protein option for muscle repair and supporting bone health and recovery, is also on the list. Orange juice, which improves iron absorption and is rich in vitamin C, is another recommended food.
Leafy greens like spinach, kale, and arugula, packed with iron and folic acid, help produce red blood cells and replenish energy. Lentils and chickpeas, plant-based sources of iron, protein, and folic acid, are ideal for improving strength and endurance.
During the luteal phase (post-ovulation), progesterone increases, causing an increase in appetite and caloric needs. An adequate amount of carbohydrates and proteins should be ensured to help maintain energy levels and reduce PMS symptoms. Coconut water, which helps restore mineral balance, reduce muscle cramps, and accelerate recovery after intense activity, is a useful addition to the diet during this phase.
Derbyshire also advises a combination of fast-digesting carbohydrates, such as bananas or honey, with a protein shake, and adding a pinch of salt for electrolyte balance, for post-workout recovery.
Good nutrition can be simple and affordable, and elite female athletes do not need expensive supplements to fuel their bodies and perform at their best. Derbyshire emphasizes that good nutrition supports not only physical performance but also mental confidence, an essential aspect of athletic success.
