Guidelines matter. They are grounded in research and offer a useful starting point for performance, recovery, and body composition goals.

But they are written for populations, not individuals.

Take protein as an example. Current position stands suggest intakes of 1.6–2.2 g/kg of body weight per day for active women. That evidence informs our protein calculator.

For a 150 lb woman, even the lower end works out to roughly 110 grams per day. Achievable, yes. Effortless, no. Appetite, schedule, food preferences, budget, and digestive tolerance all shape what is realistic and sustainable. And if you are an endurance athlete, increasing protein does not mean reducing carbohydrates. Carbohydrates still drive performance. Protein supports adaptation and recovery. Both matter.

A recent 2025 review in Nutrients examining carbohydrate supplementation strategies reinforces this same principle. The authors highlight substantial individual differences in glycogen storage, carbohydrate tolerance, and fuel utilization among endurance athletes, along with documented sex-based differences in metabolism.

For some athletes, insufficient carbohydrate intake contributes to low energy availability. For others, aggressive fueling strategies can lead to gastrointestinal distress. The intake recommendations may look similar on paper. The application is not.

Guidelines tell you what may be beneficial. They do not tell you how to implement it in a way that fits your training load, your schedule, and your preferences. For most women, progress does not require a complete overhaul. It may mean adding 10–15 grams of protein to a meal, increasing carbohydrates around key training sessions, or being more consistent with daily fueling. Small, repeatable changes are often more sustainable than sweeping resets.

Hitting a number once is not the goal. Building a pattern you can maintain is. Coaching helps you move from knowing the guidelines to applying them with confidence.

Learn more about coaching with us and stay tuned. Coaching opens for new clients later this month.