Fuelling the female athlete: Carbohydrate and protein recommendations
Abstract
Optimal carbohydrate and protein intakes are vital for modulating training adaptation, recovery, and exercise performance. However, the research base underpinning contemporary sport nutrition guidelines has largely been conducted in male populations with a lack of consensus on whether the menstrual phase and associated changes in sex hormones allow broad application of these principles to female athletes. The present review will summarise our current understanding of carbohydrate and protein requirements in female athletes across the menstrual cycle and provide a critical analysis on how they compare to male athletes. On the basis of current evidence, we consider it premature to conclude that female athletes require sex specific guidelines in relation to CHO or protein requirements provided energy needs are met. However, there is a need for further research using sport‐specific competition and training related exercise protocols that rigorously control for prior exercise, CHO/energy intake, contraceptive use and phase of menstrual cycle. Our overarching recommendation is to use current recommendations as a basis for adopting an individualised approach that takes into account athlete specific training and competition goals whilst also considering personal symptoms associated with the menstrual cycle.
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Carbohydrate availability during exercise is ergogenic as CHO feeding can help maintain plasma glucose and prevent hypoglycemia, spare hepatic glycogen, and delay muscle glycogen depletion.
“It is well documented that carbohydrate availability during exercise is ergogenic as CHO feeding can help maintain plasma glucose and prevent hypoglycemia, spare hepatic glycogen, and delay muscle glycogen depletion [195–198].”
From International society of sports nutrition position stand: nutritional concerns of the female athlete (2023) · cites this paper as [197]
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New Horizons in Carbohydrate Research and Application for Endurance Athletes
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- Authors
- Moore, D. R., Sygo, J., & Morton, J. P.
- Affiliations
- University of Toronto (CA)
- Athletics Canada (CA)
- Liverpool John Moores University (GB)
- Corresponding author
- Moore, Daniel R.
- Venue
- European Journal of Sport Science
- Publisher
- Wiley
- Published
- 2021-05-20
- Volume
- 22
- Issue
- 5
- Pages
- 684-696
- ISSN
- 1536-7290 (ISSN-L)
- 1746-1391
- OpenAlex
- W3160147889
- Cited by
- 60
- References
- 79
- Citations by year
- 2026: 7 · 2025: 12 · 2024: 19 · 2023: 10 · 2022: 10 · 2021: 2
- FWCI
- 5.36
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- European Journal of Sport Science (publishedVersion)
- PubMed (publishedVersion)
- Liverpool John Moores University (acceptedVersion)
- Topics
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Rehabilitation › Exercise and Physiological Responses
- Keywords
- female athletes, carbohydrate intake, protein intake, menstrual cycle, sex hormones, energy requirements, exercise performance, training effects, recovery, contraceptive use
- MeSH terms
- Energy Intake, Carbohydrates, Dietary Carbohydrates, Female, Humans, Male, Sports, Exercise, Athletes
About these checks
Registry, retraction, Cites and statistics results are computed, not judged, with one exception: a printed reference that no index lists is read once by a model before it counts as a citation error. Claims are extracted by a model and kept only when their quote appears verbatim in the text; each cited source is then checked, with a model’s help, for whether it says what the claim relies on. Those verdicts can be wrong — read the claim’s quote and the cited source before relying on one.
Statistics and arithmetic are recomputed, not judged.
Confidence bands are shown only for fields calibrated on our annotated test set. None is calibrated yet, so no band is shown.
What counts as a claim ›How we measure confidence ›How we check this ›
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