Supporting the female athlete: The Coach-Dietitian team
The research may be young, but it’s growing — fast. And while there’s still much more to learn about how women in sport can be better supported, it makes sense that women should adjust their food and training to match their hormones and physiological responses.
From what we know so far, and from personal experience of adapting my own and my athletes’ nutrition for both training and health, I believe women’s support teams should be working together to support their performance and overall health and wellbeing. That’s coaches, trainers, physios, partners and their close supporters.
HERE’S WHAT I’VE LEARNT ABOUT HOW WE CAN SUPPORT WOMEN IN SPORT
THE COACH-DIETITIAN APPROACH
I’ve been working with many coaches over the past 5 years for my own triathlon performance and for their athletes’ performance. My top learning is that open communication is key… and that hormones and periods are just another factor to discuss — it shouldn’t be a taboo. I’ll be honest, it can be a little uncomfortable talking about this in a male-female relationship, but it means you’ll be able to support your athletes better and strengthen their “trust in the process”, as my coach says.
When there is a team approach with coaches and dietitians, women are able to optimise their recovery and reduce injuries (with altered training periodisation and a matched nutrition plan); perform better in training and target sessions; and grow confidence in their bodies, food, and training. Which ultimately, grows their love for their sport.
For example, I’ve been working with a client and her strength coach, to train for the Larapinta 16-day trek. We’ve been working on eating enough and eating to her cycle to optimise training with our Female Athlete Health digital program. After 4 months, she’s hit a PB on her deadlift (103kg!) and has said she feels more confident in changing her food and listening to her body.
WHAT WE NEED TO FOCUS ON
1. HAVE A NUTRITION GUIDE TO MATCH THE MENSTURAL CYCLE (AND HUNGER CHANGES THAT COME WITH THIS)
For women on natural cycles (or IUD), hormones fluctuate across the cycle (which can be anywhere from 23–38 days); and mainly, oestrogen and progesterone fall and rise*.
Oestrogen is the hormone that influences carbohydrates. When it’s low (so the first half of a cycle and around the period), women are able to use carbohydrates more effectively; but when oestrogen rises (in the second half of cycle — the luteal phase), it’s slightly harder to use carbohydrates. That’s why women can be hungrier in the first half of their cycle and get more cravings if they aren’t eating enough. It’s also harder to store glycogen (with increased progesterone), so it’s helpful to eat more carbohydrates during long endurance sessions, rather than lots before (such as carbohydrate loading).
Progesterone influences protein. When progesterone rises in the second half of a cycle (from around ovulation) it breaks down more muscle, so slightly increasing the amount of protein eaten is helpful for optimising recovery and building lean muscle. When women don’t eat enough protein, they can struggle to recover from training, becoming more lethargic, and cravings can increase.
Top Tip: Encourage your athlete to start the day with quality protein (like eggs on toast or scrambled tofu; cereal with milk, yoghurt and nuts) and eat slightly more carbohydrates around training in their first half of your cycle.
*Oral Contraceptive Pill (OPC) cycles have a stable hormone cycle, but periods are withdrawal bleeds.
2. KNOW THE PHASES AND EFFECTS OF THE MENSTURAL CYCLE TO MATCH FUELLING (and training)
As hormones rise, many women can feel more sluggish and weaker (especially in training). That’s because we’re naturally using more fats for fuel as it’s harder to tap into glycogen (carbohydrate) muscle stores. So, it’s harder to do higher intensity work and lift heavy in the gym. Using this phase to focus on technique, long aerobic work (like walking, long runs, long rides) and stretching or recovery is smart if you notice these changes. Focusing on quality proteins and carbohydrates during training is ideal to support recovery and energy. Plus, plenty of colourful veggies, fruits and healthy fats (like avocado, nuts, seeds, oily fish) to support inflammation.
Whereas, during periods (for some women) and in the lead up to ovulation, oestrogen and progesterone are low and testosterone is slightly higher — which makes it easier to lift heavier, find more power or increase speed.
Depending on the length of your athlete’s cycle, they may experience these changes significantly, or you might notice they respond better to a few days of lower intensity work to recover well.
3. SUPPORTING YOUR ATHLETE TO KNOW THEIR CYCLE
Like you may track RPE, pace, recovery times and sleep, it’s important you encourage women to track their cycle. Especially if they’ve recently come off the OCP. Tracking symptoms, how they feel day to day and in training, hunger levels, and how their energy and fatigue is for three to six months is ideal to better understand their body and how they will respond to stimulus. It’s also handy for identifying low energy availability and if menstrual cycles have stopped.
Give it a go and let me know how you and your athlete’s adjust.
Happy training and eating,
Christie
