FERNWOOD FITNESS - PULSE eMagazine - Issue#13 - Flipbook - Page 21
THE LINK BETWEEN NUTRITION
AND EXERCISE FOR WOMEN
SUPPORTING
PERFORMANCE AND
RECOVERY
Protein Timing:
Consuming 20–30g of
high-quality protein
within 30 minutes after
resistance training
can optimise muscle
protein synthesis, which
is crucial for women
seeking to maintain lean
mass, especially during
perimenopause.
Carbohydrate Needs:
Endurance-focused
women may require
5–7g carb/kg body weight
on training days. A mix
of low-GI complex carbs
(oats, wholegrain rice)
and simple carbs (fruits)
around workouts supports
energy and recovery.
Hydration and
Electrolytes:
Women are prone to
hyponatremia (low
sodium) during prolonged
exercise. Electrolyte-rich
drinks (coconut water,
electrolyte tablets) and
attention to 昀氀uid intake
relative to body weight
losses during exercise
(0.5–1 L per hour) help
sustain performance.
HORMONAL BALANCE
AND EXERCISE
Menstrual Cycle
Considerations:
During the luteal phase
(post-ovulation), women
may experience elevated
core temperature and
blood 昀氀ow, possibly
affecting endurance
performance. Nutritional
strategies such as
iron-rich meals to
offset menstrual losses
support consistency.
Bone Health:
Weight-bearing and
resistance exercises
promote bone density,
but adequate calcium
and vitamin D intake is
necessary to maximise
these bene昀椀ts. Aim for
800–1,000 IU vitamin D
daily (through sunlight
or supplements) and
1,000–1,300 mg calcium.
