Fueling for Females
Trail Runner|Summer 2021
Here’s how female runners can use recent research findings for performance breakthroughs
By Kylee Van Horn, RDN
Fueling for Females

As we all know, what you eat (or don’t eat) before, during and after training can affect your ability to recover, train and perform. But how much different are the needs between male and female athletes? Quite a bit, as research has shown. Some of the takeaways below may surprise you.

Overall Energy Intake (Calories)

The biggest challenge female endurance athletes face is underfueling. Poor energy intake is usually shown to be a result of purposeful energy restriction, injury, illness or loss of appetite from high training volume or from restrictive dietary patterns. Long-term energy deficiency can lead to a higher risk of decreased bone mass, menstrual irregularities, increased injury risk, hormonal imbalance and decreased running performance. Eating enough should be the top priority for female runners.

Active female athletes exercising six to 10 hours per week need at least 2,500 calories or more per day—anything less risks macro- and micronutrient deficiencies. Throughout the menstrual cycle, daily energy needs may vary, with some studies showing that athletes need 2.5 percent to 11.5 percent more during the second half of their cycles, called the luteal phase. Age also plays a role in dictating energy needs. For post-menopausal runners, metabolism might decrease due to loss of muscle mass with aging and should be taken into consideration when estimating calorie needs.

Micronutrients of Concern

FOR FEMALE ENDURANCE ATHLETES, SPECIFIC VITAMIN AND MINERAL DEFICIENCIES MATTER MORE THAN IN THEIR MALE COUNTERPARTS BECAUSE OF MENSTRUAL-CYCLE FLUCTUATIONS AND HORMONAL CHANGES WITH AGING.

Bu hikaye Trail Runner dergisinin Summer 2021 sayısından alınmıştır.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

Bu hikaye Trail Runner dergisinin Summer 2021 sayısından alınmıştır.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

TRAIL RUNNER DERGISINDEN DAHA FAZLA HIKAYETümünü görüntüle
You Cannot Erase us
Trail Runner

You Cannot Erase us

Over the years and through thousands of miles of running, I have thought about the words that marked the beginning of colonialism on the land and the end of Indigenous sovereignty.

time-read
2 dak  |
Fall 2021
Inside The Adaptable Mind
Trail Runner

Inside The Adaptable Mind

How Courtney Dauwalter uses adaptability to stay cool, calm and collected when the going gets tough.

time-read
4 dak  |
Fall 2021
Take it Easy
Trail Runner

Take it Easy

How to stay at aerobic pace when you live in the hills

time-read
4 dak  |
Fall 2021
Here Comes the Sun
Trail Runner

Here Comes the Sun

Where pessimism meets its match

time-read
3 dak  |
Fall 2021
Connecting the Dots
Trail Runner

Connecting the Dots

How Laura Cortez uses her passion for trails to build community.

time-read
4 dak  |
Fall 2021
Carbohydrate Confusion
Trail Runner

Carbohydrate Confusion

When it comes to food and nutrition, we tend to overcomplicate things. Eat this, not that. Run fasted, restrict sugar. Unfortunately, much of the controversy stems from observations and sensationalized media headlines vs. actual data, leaving the consumer more confused from their Google search than they were before.

time-read
2 dak  |
Fall 2021
This Wild Life
Trail Runner

This Wild Life

ONE MAN’S 92-MILE RUN OF GRIEF AND SELF-DISCOVERY.

time-read
5 dak  |
Fall 2021
Our Town
Trail Runner

Our Town

Trail running is all about the community it fosters and the beauty and diversity within the community. Here’s a look at seven places, and the faces that call them home.

time-read
10+ dak  |
Fall 2021
Fueling for Females
Trail Runner

Fueling for Females

Here’s how female runners can use recent research findings for performance breakthroughs

time-read
4 dak  |
Summer 2021
Lose Weight with a Shake
Trail Runner

Lose Weight with a Shake

Being a health and nutrition correspondent means that companies frequently send me their products, and ask for my stamp of approval.

time-read
3 dak  |
Summer 2021