Nutrition for women who train: what to eat?

Alongside training, women need food that covers their energy expenditure, keeps recovery on track and doesn’t cut corners at the expense of health. Here is a simple look at how energy, carbohydrates, protein and fat affect a woman doing strength training.

Monica Mollica’s original idea is still practical: women’s and men’s metabolism doesn’t work quite the same way during training. That doesn’t mean women need a complicated special menu. But it is worth adjusting portions and macronutrients so that strength, muscle growth and the menstrual cycle don’t suffer.

Why do women need enough energy?

Strength training isn’t just about “burning calories”. Muscle needs energy to grow. If you restrict your eating too much for too long, the body goes into energy-saving mode: energy expenditure drops and releasing fat may actually become harder.

The older recommendation for men who train in the gym was 44-50 calories per kilogram of body weight per day. For a very active and muscular woman this can be a suitable starting point, but for most, 38-44 calories per kilogram of body weight is enough. The more important limit is a different one: an athletic woman’s energy intake shouldn’t fall below 30 calories per kilogram of body weight. Too little can be linked to amenorrhea, bone density problems and a risk of eating disorders.

Honestly, this is the hardest part for many. When the goal is to improve your shape, eating less always seems logical. But if you eat too little, you only get half the benefit from your training.

Women and macronutrients in strength training

Carbohydrates: not zero, but not too many

The original article put the carbohydrate share at 35% of energy. The reason was simple: during training, women often use less muscle glycogen than men and rely more on fat as an energy source. That’s why a woman doing strength training usually doesn’t need the same large carbohydrate loading as a marathon runner or a cross-country skier.

An example makes it clear. If a muscular woman weighing 65 kg ate 8 grams of carbohydrates per kilogram of body weight, that would come to 520 grams of carbohydrates. The calculation in the original text went like this: 8×65 = 520 grams of carbohydrates, 4 calories per 1 gram of carbohydrate x 520 g = 2080 calories. If total daily calories were 2800, carbohydrates would make up 74%. That would leave little room for protein and fat.

In practice, this means that about 40% of energy can be entirely sufficient for a woman who trains hard, as long as the rest of her menu is solid.

Protein: insurance for recovery

The protein share in the original piece was 30% of energy. Studies have found that men and women may use protein differently. In one study, for example, men burned about 70% more L-leucine than women during 90 min of endurance exercise performed at 65% of maximum heart rate. It has also been reported that men use more protein at rest, especially L-leucine.

In the 1990s, people began talking more about how protein needs in both endurance and strength sports may be higher than previously thought: about 1.6-1.8 grams per kilogram of body weight. For women, this matters especially when calories are restricted. Enough protein helps preserve muscle mass and supports recovery.

A good range is 25% – 35% of energy. After training, it’s worth paying separate attention to protein, because according to the original article, the rise in protein synthesis after a workout when eating protein may be smaller in women than in men.

Fats: part of health and performance

The original piece suggested a fat share of 35% of energy. That’s no accident. During training, women use relatively more fat and less carbohydrate and protein than men. During aerobic training, as much as 25% of fat burning can come from the fat stored in the muscles.

A very low-fat diet, for example 10-15% of energy, can reduce the fat stores in your muscles and affect performance. There is also a higher risk of falling short on essential fatty acids, including omega 3 fatty acids, EPA and DHA, and on vitamin E. Fats are also linked to estrogen levels and menstrual regularity. The recommended range was 30-40% of energy.

What should women watch for on their plate?

• Don’t build your menu on carbohydrates alone. In strength training, protein and fat play just as real a role.
• Keep your energy balance adequate. If your strength drops, your sleep gets worse and your cycle goes haywire, that’s a sign you shouldn’t ignore.
• Eat protein after training. It doesn’t have to be complicated, but timing matters for recovery.
• Don’t be afraid of fat. Fat by itself doesn’t make you fat; excess energy and a poor balance do.

A simple truth: the best menu is the one you can actually stick to. If you train several times a week, your body needs fuel, not a constant deficit.

FAQ: women and training nutrition

Should women eat fewer carbohydrates than men?

Often, yes, especially for strength training. That doesn’t mean avoiding carbohydrates, but matching their amount to your training, body weight and goal.

Is protein as important for women as it is for men?

Yes. If the goal is to maintain or build muscle, protein matters for both. It is especially important during energy restriction.

Does high-fat food make a woman who trains gain fat?

Not by itself. Fats support hormones, health and performance. The question is about the amount and the energy balance of the whole day.

Translated from Body magazine; Author: Monica Mollica

Author: Greta

Source: https://turg.fitness.ee/et

Come and train! ArtGym