In recent years, sports nutrition has evolved from one-size-fits-all approaches to personalized strategies that take into account the biological, hormonal, and metabolic particularities of each individual. An aspect increasingly recognized by researchers and practitioners is that women and men do not respond in the same way to diets, supplements, or training, which makes it necessary to adapt nutritional plans according to biological sex, as well as age, hormonal phase, athletic goals, and associated health risks.
Physiological and hormonal differences: the foundation of differentiated nutrition
Until puberty, girls and boys have similar nutritional needs. However, with the onset of hormonal changes—an increase in testosterone levels in boys and estrogen in girls—significant differences emerge in body composition, metabolic rate, and response to physical effort.
Boys develop greater muscle mass, with higher caloric and protein requirements.
Girls accumulate more body fat, a biological mechanism linked to reproductive function, which influences energy metabolism and the risk of nutritional deficiencies, especially in sports where body weight is a critical factor.
Low energy availability and RED-S syndrome
One of the greatest challenges for female athletes is low energy availability (LEA), often encountered in disciplines such as gymnastics, dance, athletics, or combat sports. If energy needs are not met through diet, RED-S syndrome (Relative Energy Deficiency in Sport) may occur, a complex condition that affects:
- Athletic performance
- Menstrual health
- Bone density
- Immune function
In adolescent girls, pressure to conform to certain body ideals, combined with unhealthy dietary practices, can promote disordered eating behaviors, with long-term consequences for health.
Protein: the same nutrient, different needs
Protein plays a central role in muscle repair and post-training recovery. Although both sexes benefit from adequate intake, women may require specific adjustments:
- Estrogen and progesterone influence protein synthesis and amino acid metabolism.
- Supplementation with essential amino acids (such as leucine, glutamine, or BCAAs) can support not only muscle regeneration but also immune function and energy production.
- Timing of intake and protein quality are essential for effective muscle recovery, particularly in women.
Fat metabolism: an advantage for women in endurance sports
Women appear to utilize lipids more efficiently than men in endurance sports, which may give them an advantage in prolonged efforts. Fats:
- Are an essential energy source during long-duration exercise
- Contribute to cell membrane composition, influencing oxygen transport
- Have anti-inflammatory effects when sourced from healthy fats (omega-3, omega-6)
Optimizing the lipid profile through diet is essential for performance and recovery in female athletes.
Iron, calcium, and vitamin D: critical micronutrients for women
Female athletes are at increased risk of iron deficiency due to menstrual losses. Iron is vital for:
- Oxygen transport
- Energy production
- Prevention of chronic fatigue
Recommended daily intake:
- Women aged 19–50: 18 mg/day
- Men aged 19–70+: 8 mg/day
- After menopause, women also return to 8 mg/day
Calcium and vitamin D are equally important, especially for osteoporosis prevention and bone health. Recommended doses are similar for both sexes, but women over 50 require increased attention.
Supplements: gender-specific responses
Although many supplements are marketed universally, responses may differ by sex. One example is creatine:
- In men, positive effects on muscle mass and strength are more pronounced, partly due to higher testosterone levels.
- In women, creatine can be effective in high-intensity sports, but side effects such as water retention or muscle discomfort may occur, requiring adjusted doses.
Estrogen has a protective effect against muscle damage but also an inhibitory influence on muscle hypertrophy compared to testosterone.
The female athlete triad and the risks of undernutrition
A specific concern in female sports nutrition is the female athlete triad:
- Insufficient caloric intake
- Menstrual disturbances
- Loss of bone mass
This triad particularly affects adolescents and young women practicing sports that emphasize physical appearance. Warning signs include rapid weight loss, fatigue, stress fractures, and amenorrhea. Prevention involves:
- A personalized nutrition plan
- Nutrition education
- Multidisciplinary support (nutritionist, physician, psychologist)
Hydration: essential for all, but more challenging for women
Both women and men should consume around 3 liters of water per day, especially on days with intense physical effort or high temperatures. However, women tend to experience dehydration more quickly due to lower body mass and different body composition, which can affect athletic performance.
Personalized nutritional strategies: the key to success
Sports nutrition can no longer rely on general rules. An effective plan must consider:
- Biological gender and hormonal phases
- Type of sport practiced
- Personal goals
- Psychological risks (e.g., disordered eating)
For female athletes, this means more than simple calorie calculations: it means actively and responsibly recognizing and supporting physiological differences. For male athletes, adjusting supplement dosages and timing can optimize results while preventing side effects.
Conclusion
Optimal athletic performance is achieved not only through training, but through personalized nutrition adapted to the biological differences between women and men. Understanding hormonal, metabolic, and behavioral influences is essential for building effective, safe, and sustainable dietary strategies. By respecting these specificities, we can not only improve performance but also contribute to the long-term health of every athlete.
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