There is a well-established principle in general nutrition that nutrient intake needs vary by age and activity level and are influenced by pregnancy and lactation (1) but did you know that your menstrual cycle may also play a role in your nutritional needs?

While nutritional research related to menstrual cycle phases and life stages (pre-menopause, perimenopause and post-menopause) is somewhat sparse and further research is necessary, the underlying physiological and metabolic changes that occur in response to changes in sex hormones warrant some consideration in the development of comprehensive nutrition plans for female athletes.

For example, as sex hormones rise and fall throughout a normal menstrual cycle in a pre-menopausal woman, her body utilizes carbohydrates, fat and protein differently and energy intake needs may change (2-4). And as women approach menopause, reductions in sex hormones can further influence metabolism and nutrition requirements. Small changes such as increasing post-exercise protein can be useful for post-menopausal women to help offset the decline in the anabolic effects of estrogen and its impacts on insulin sensitivity (5-6).

Nutrify Performance Nutrition for Women can help you navigate your unique nutritional needs as a female athlete. Set up your complementary 15′ consultation today to see if sports nutrition coaching is right for you.