Essential Pre- and Post-Workout Nutrition Tips for Female Athletes

It’s not just what you eat that matters, but when.

As the saying goes, timing is everything!

Female’s nutrition needs are already different from males, with more complex considerations such as your menstruation cycle, your age (perimenopause and beyond), and your activity level.

The bottom line is that proper pre- and post-fueling prevents your body from having to resort to drawing energy from your own muscles to produce power. It also helps with your recovery afterward.

This video is a must-watch, and I encourage you to be ready to take notes! Along with discussing the points below, I also address some common myths and misperceptions about carbohydrates and calories, and I give quick meal ideas for busy female athletes.

Pre-Workout Fueling:

When to eat before your workout, depending on your stomach sensitivity, and examples of the amount of protein needed.
Examples of carbohydrates needed, considering your age and the type of training you’ll be doing (endurance versus strength training).
The importance of hydration, and the amount you need per day.
Sources of protein before your workout.
When to have less, or more fiber and why.

Prost-Workout Fueling:

When to eat after your workout, and why this timing is different for females than men! (*and why you want to bring a snack with you).
Why you really need Leucine.
Examples of what to eat, with the ideal amount of carbohydrates and protein.
What not to eat and why.
Options and considerations for vegetarians and vegans.

See below for additional resources!