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Women's Health

Know your cycle, transform your nutrition: A comprehensive guide for women’s health

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Know your cycle, transform your nutrition: A comprehensive guide for women's health

Hello Vibers! How are you doing? Today, we bring you a new blog to understand the nutritional strategies used for female athletes.

Currently, we face a shortage of scientific studies dedicated exclusively to women, both athletes and non-athletes, which leads to a heavy reliance on nutritional strategies extrapolated from research conducted on men. However, the anatomical and physiological differences between the sexes highlight the nutritional importance of understanding these complexities in depth. Understanding these aspects will not only allow for precise adaptation of nutritional intake and needs but also enable the design of sports strategies that truly align with the specific demands of women in the athletic field.

Among the main differences between the sexes are body composition, energy substrates, aerobic capacity, and hormonal levels. We explain more about these differences and their nutritional implications:

1. Body Composition

Did you know that fat accumulation occurs differently between the sexes? Women tend to follow a gynoid (pear-shaped) pattern, storing fat in the hips and thighs, while men usually have an android (apple-shaped) pattern with greater fat storage in the midsection.

Compared to men, women have a higher percentage of body fat (for the same body mass index (BMI), women typically have about 10% more body fat than men). However, this distribution of fat, regardless of total body fat, provides protection against metabolic diseases such as type 2 diabetes and atherosclerosis.

2. Energy Substrates

Women have a higher number of adipocytes (fat cells) among the muscle fibers, strategically located near the mitochondria to use fat as a fuel source during exercise. Several studies have shown that women utilize fat reserves more efficiently during exercise to meet energy needs, which implies a conservation of glycogen reserves and a reduced reliance on carbohydrates as an energy substrate.

The storage and use of fuel vary throughout the menstrual cycle: it is suggested that muscle glycogen stores and reliance on fats are greater during the luteal phase of the menstrual cycle, when estrogen levels are high.

3. Hormonal Levels

The hormonal fluctuations that women experience throughout their lives (menstruation, pregnancy, breastfeeding, and menopause) influence athletic performance and recovery.
Hormonal Variation During the Menstrual Cycle

Throughout the menstrual cycle, estrogen and progesterone levels fluctuate, and numerous articles suggest nutritional and training strategies tailored to the menstrual phase. However, despite this trend, the lack of consistent scientific evidence means these strategies cannot be definitively proven effective. Here are some observations and strategies used:

  • Menstrual Phase: This phase involves physiological blood loss, which can decrease muscle oxygenation. It is associated with reduced athletic performance, and therefore, gentle exercise is recommended during these days. During this phase, it is important to focus on iron-rich foods.
  • Follicular Phase: Estrogen levels are higher. It is suggested that there is increased insulin sensitivity and a greater use of glycogen compared to fats as an energy source. Therefore, special attention should be paid to carbohydrate intake for high-intensity and long-duration workouts.
  • Ovulation: This phase experiences a peak in estrogen levels, which may provide a sense of maximum energy. Although this phase is associated with improved athletic performance, its effects can vary among women. As estrogen levels peak and then start to decline, progesterone levels gradually increase. During this phase, it is crucial to ensure adequate intake of quality proteins and fats, while also providing sufficient carbohydrates.
  • Luteal Phase: Characterized by increased progesterone levels and an increased energy expenditure associated with heightened hunger, reduced insulin sensitivity, and increased fat oxidation as an energy source.

💡 The use of contraceptives is also an additional factor to consider when discussing hormonal variations throughout the menstrual cycle.

Nutritional Aspects to Consider:

Instead of focusing on specific adjustments according to the menstrual cycle, broader and more personalized strategies tailored to individual needs should be considered.

1. Pay attention to the symptoms

Menstrual symptoms can influence performance. Tracking and reviewing these symptoms over time allows for adjusting strategies according to individual needs.

2. Not only consider the menstrual cycle

Each athlete is unique, and nutritional and training strategies should consider multiple factors such as age, weight, goals, stress, sleep quality, type of sport, etc.

3. Adequate energy intake

Achieving adequate energy intake to meet energy requirements and ensure optimal availability is essential. An imbalance in energy intake is associated with reproductive complications and decreased performance. The most common consequence among female athletes due to reduced energy intake is amenorrhea (absence of menstrual periods).

4. Pay attention to the most vulnerable micronutrients

Ensuring adequate intake of iron, vitamin D, and calcium is crucial. Athletes may face challenges in consuming the recommended amount of iron due to energy restrictions and menstrual losses.

  • There are two forms of iron: heme iron, found in animal sources, which is absorbed in large quantities, and non-heme iron, found in plant sources, which varies in absorption depending on its combination with other foods. To enhance the absorption of non-heme iron, it’s beneficial to include foods rich in vitamin C (such as red peppers, kiwi, and broccoli). Additionally, it’s important to know that consuming iron along with a source rich in calcium can inhibit its absorption. 
  • Vitamin D and calcium play an important role in an athlete’s health, training, and performance. Vitamin D, primarily obtained through sunlight exposure or from foods like fatty fish, dairy products, eggs, and mushrooms, is crucial at multiple levels. In addition to its well-known effects on bone health, these nutrients are essential for ensuring optimal muscle function, proper regulation of key performance-related hormones, and an effective immune response. This can translate into significant improvements in athletic performance and recovery capacity.

5. Glucose monitoring

Within nutritional strategies for women, glucose monitoring emerges as a valuable tool. By closely tracking glucose levels throughout the menstrual cycle, precise adjustments in nutrient intake can be made. This approach allows for accurate modifications in the ratio of carbohydrates and fats, ensuring an optimal energy source at each phase of the cycle. Glucose monitoring not only personalizes the nutritional strategy but also paves the way for more balanced and efficient athletic performance for female athletes.

It is crucial to address the lack of quality data in women across different groups, including young athletes, pregnant women, and those undergoing menopause. Therefore, today it is essential not to rely on universal approaches but to focus on individualization. Stay alert! This is a topic that is constantly evolving and being researched, with promising future results that will help to better understand strategies to maximize athletic performance in women who are active or looking to start participating in sports.

References

  • [1] Karastergiou, K., Smith, S. R., Greenberg, A. S., & Fried, S. K. (2012). Sex differences in human adipose tissues – the biology of pear shape. Biology of sex differences, 3(1), 13. https://doi.org/10.1186/2042-6410-3-13
  • [2] Devries M. C. (2016). Sex-based differences in endurance exercise muscle metabolism: impact on exercise and nutritional strategies to optimize health and performance in women. Experimental physiology, 101(2), 243–249. https://doi.org/10.1113/EP085369
  • [3] Beaudry, K. M., & Devries, M. C. (2019). Sex-based differences in hepatic and skeletal muscle triglyceride storage and metabolism 1. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 44(8), 805–813. https://doi.org/10.1139/apnm-2018-0635 
  • [4] Sims, S. T., Kerksick, C. M., Smith-Ryan, A. E., Janse de Jonge, X. A. K., Hirsch, K. R., Arent, S. M., Hewlings, S. J., Kleiner, S. M., Bustillo, E., Tartar, J. L., Starratt, V. G., Kreider, R. B., Greenwalt, C., Rentería, L. I., Ormsbee, M. J., VanDusseldorp, T. A., Campbell, B. I., Kalman, D. S., & Antonio, J. (2023). International society of sports nutrition position stand: nutritional concerns of the female athlete. Journal of the International Society of Sports Nutrition, 20(1), 2204066. https://doi.org/10.1080/15502783.2023.2204066
  • [5] Deldicque, L., & Francaux, M. (2015). Recommendations for Healthy Nutrition in Female Endurance Runners: An Update. Frontiers in nutrition, 2, 17. https://doi.org/10.3389/fnut.2015.00017
  • [6] MacGregor, K. A., Gallagher, I. J., & Moran, C. N. (2021). Relationship Between Insulin Sensitivity and Menstrual Cycle Is Modified by BMI, Fitness, and Physical Activity in NHANES. The Journal of clinical endocrinology and metabolism, 106(10), 2979–2990. https://doi.org/10.1210/clinem/dgab415