Optimising Health for Female Athletes Across the Lifespan

I recently had the privilege of attending the Institute of Functional Medicine Annual International Conference in Las Vegas, where one of the standout talks was by Dr. Stacy Sims on "The Female Athlete: Exercise and Nutrition Across the Lifespan." Dr. Sims' insights were not only fascinating but also incredibly relevant to everyday living and optimal health for women. Here, I’d like to share some of the key takeaways and practical suggestions for women looking to optimise their health and fitness at any age.?

Understanding the Unique Needs of Female Athletes

Dr. Sims emphasised that female athletes are often underrepresented in sports science research, leading to a significant gap in our understanding of their specific needs. Only 35% of participants in studies published in the British Journal of Sports Medicine are female, and a mere 3% focus on sport performance optimisation, training, recovery, and injury prevention for women. This lack of representation can lead to misconceptions about how women should train, fuel their bodies, and recover.

Key Takeaways for Everyday Health and Fitness

Sex Differences in Metabolism and Hormonal Influences:

Women have greater metabolic flexibility than men due to insulin-stimulated glucose oxidation and insulin suppression of non-esterified fatty acids (NEFAs). This flexibility is crucial for optimising muscle oxygen uptake and fatty acid use during exercise. Understanding these differences can help tailor nutrition and training plans that align with hormonal cycles.

Strength Training Across the Lifespan:

Strength training offers numerous benefits, including improved bone density, metabolic control, joint stability, and brain health. Women, particularly those in peri- and post-menopausal stages, should focus on heavy resistance training and high-intensity interval training (HIIT) for cardiovascular and brain health. This type of training helps maintain neuromuscular integrity and bone health, which are critical as women age.

?Optimising Nutrition:

Adequate protein intake is essential, especially considering the hormonal fluctuations throughout a woman’s life. Dr. Sims highlighted that pre-menopausal women need around 1.6-2.0 g/kg/day of protein, while peri- and post-menopausal women may require 1.8-2.0 g/kg/day due to anabolic resistance. Additionally, understanding carbohydrate needs based on activity levels and hormonal phases can help maintain energy and performance.

Injury Prevention and Recovery:

Women are at a higher risk of certain injuries, such as ACL tears, due to anatomical and hormonal differences. Proper training modifications, focusing on technique and neuromuscular training, can help mitigate these risks. Additionally, recovery protocols should consider hormonal influences, ensuring adequate protein and nutrient intake to support muscle repair and overall recovery.

Practical Suggestions for Everyday Living

Tailor Your Workouts: Adjust your training intensity and type according to your menstrual cycle phases. For example, incorporate more high-intensity workouts during the follicular phase and focus on recovery and lighter activities during the luteal phase.

Prioritise Strength Training: Incorporate heavy resistance training at least two to three times a week. Focus on compound movements like squats, deadlifts, and presses to build overall strength and support bone health.

Optimise Protein Intake: Ensure you are consuming enough protein daily, aiming for the higher end of the recommended range if you are in peri- or post-menopausal stages. Consider supplementing with essential amino acids post-workout for optimal recovery.

Fuel Smartly: Pay attention to your carbohydrate intake, especially around training sessions. Increase carbohydrate consumption during the luteal phase to counteract reduced carbohydrate kinetics and support energy levels.

Monitor and Adjust: Keep track of your energy levels, performance, and recovery. Adjust your nutrition and training plans based on how you feel and any changes in your hormonal cycle.

Attending this conference has reinforced the importance of personalised approaches to exercise and nutrition for women. By understanding and addressing the unique needs of female athletes, we can help women achieve optimal health and performance at every stage of life. Let’s continue to share knowledge and empower women to take charge of their health through informed, evidence-based practices.