How to Fuel for Female Performance: Tips for Hormone Health and Recovery

Introduction:

After experiencing RED-S myself, I learned just how important proper fuelling is for female athletes. Eating enough—and eating the right types of food—doesn’t just prevent injuries. It also boosts performance, mood, and long-term health. Here’s how you can fuel your body for success.

Step 1: Understand Your Energy Needs

Every female athlete is different. Your energy requirements depend on your sport, training volume, and lifestyle. Undereating can lead to lost periods, bone density loss, chronic fatigue, and slower recovery.

Step 2: Focus on Balanced Meals

Aim for meals that combine:

• Protein: Eggs, lean meat, fish, lentils

• Healthy fats: Avocado, nuts, olive oil

• Carbohydrates: Potato, oats, brown rice, and around training: white pasta, white bread, and cereal

• Vegetables: Include a variety of colourful vegetables to provide fibre, vitamins, and minerals

Including all three macronutrients stabilises blood sugar, supports recovery, and helps keep hormones balanced.

Step 3: Don’t Fear Carbohydrates

Carbohydrates are essential, especially around training. They provide energy for your workouts and play a key role in regulating menstrual hormones. Avoiding carbs can contribute to RED-S and disrupt your cycle. Enjoy wholegrain options most of the time, but include white pasta, bread, or cereal around training sessions—your body will thank you.

Step 4: Prioritise Recovery

Nutrition alone isn’t enough. Sleep, hydration, and rest days are essential for muscle repair, bone health, and hormone balance. Recovery is part of training—it’s not a weakness.

Step 5: Listen to Your Body

Track your cycles, mood, and energy levels. Missing periods, low mood, or frequent injuries are warning signs that you may need to reassess your nutrition and training. Paying attention early can prevent longer-term issues.

Conclusion:

Proper fuelling is the foundation of female performance. By eating enough to support your body and combining it with rest and recovery, you can prevent RED-S, protect your hormones and unlock your full potential.