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Sports Nutrition and Exercise Physiology for Women

Women are not small men.

It is very common for practitioners working with women athletes to apply the same training and nutrition strategies as for men. As they were completely alike, only smaller. Commonly intentionally forgotten fact is that women’s reproductive system involves a menstrual cycle within which concentrations of various hormones change and cause a myriad of changes in how body functions. Coaches and sports directors want results. That is only what matters for them. Understanding women exercise physiology is the key to success, as it not only enables athletes to prevent very common deficiencies that ultimately lead into severe health problems such as amenorrhea, osteoporosis, stress fractures, red blood cell deficiency etc, but also enables them to perform best when that is required.

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How can we help?

  • Discuss the lifestyle, training regimen and give advice on how to improve
  • Discuss and explain “unusual” observations such as increased body weight before the period
  • Optimise the dietary choices based on the menstrual cycle
  • Optimise your macronutrient (carbohydrates, fats, protein) intake on a daily basis
  • Evaluate the usage of supplements and recommend those that really work
  • Help you improve your body composition
  • Help you prevent gastrointestinal problems during competition
  • Optimise race day nutrition

Nutritional periodisation

We are very proud on our carbohydrate periodisation model we have been working on for years and it has already helped numerous athletes. It is well documented that a high carbohydrate availability before and during competitions is a key to success. However, there is an emerging evidence showing that performing certain training sessions with reduced carbohydrate availability could potentiate training adaptations. However, because of fluctuations of the hormones throughout the menstrual cycle, carbohydrate periodisation has to be adapted. For example, it is well known that in the luteal phase it is crucial to ingest carbohydrates before high intensity exercise sessions.

Fuel for the work required

This is an approach commonly used by professional athletes and used by our team. We strive to make sure that athletes have enough energy to fulfil training requirements set by the endurance coach, but at the same time prevent overloading with carbohydrates not only to prevent weight gain but also to enhance long term adaptations.

Female Athlete Triad and Relative Energy Deficiency in Sport

Unfortunately, a prevalence of problems arising from poor planning of nutrition and training is very high. Although some coaches and athletes do not bother if a women athlete does not have regular periods, this could be a very serious problem for long term health. Not only is there a risk for stress fractures but also for other problems such as infertility. This has to be prevented and IT CAN BE PREVENTED.

Science based

Our team of experts consists of both scientists and practicioners so we know what is supported by science and what is not.

Video call consultations

Most athletes have numerous questions about sports nutrition. About the supplements, types of carbohydrates, avoidance of certain foods etc. The list is usually almost endless. We offer 1 to 1 video calls with our experts that can answer all your questions. Usually you get to know things that you did not even considered asking. We find this way the most effective way of learning about sports nutrition.

Bespoke services

In case you do not find yourself in one of the above described packages, you can always request a custom made quote for a required service.
We will do our best to meet your expectations!

Get in touch!

Let us know how we can help you!