Female athletes need solid nutrition to boost athletic performance and build lean muscle mass. But should female athletes carb load before events? This idea is popular, but it isn’t ideal. In fact, it might do more harm than good. Instead, the keto diet may deliver all the fat, protein, and micronutrients that you need to stay strong and perform your best.
Find out how the ketogenic diet can boost athletic performance in women.
If you’re working out a few times each week, are you an athlete? If you’re competing regularly, are you an athlete? The term athlete is not limited to professionals or even those who compete in sports competitions regularly.
An athlete is any person who engages regularly in both anaerobic and aerobic exercise. [1] This includes marathoners (or 5K-ers), hobbyists (who are part of a racquetball club or ski club), and even those who just love a good time at the gym.
Even if you’re not a professional basketball (or any other sport) player, the definition of an athlete still matters. If you’re an athlete, your nutritional needs are different from the average person’s. Depending on how active you are, you may need more calories, more protein, more fat, or even more vitamins/minerals to fuel your workout and assist with recovery.
Your body is a fat-burning machine, and it needs fuel to power your activity and get through a workout. The two options for fuel are glucose and fat, but many athletes focus on glucose. Because carbs are metabolized into sugar and are used for energy, some athletes will carb-load before events. They hope that they are loading up on their body’s preferred energy source, but this method of fueling up is outdated. Keto can help you get the fuel source you need without resorting to carb-loading.
When you focus on the other fuel source – fat – your performance won’t suffer. When you cut out carbs, you won’t lose energy or decrease your performance as long as you’re getting enough fat into your diet. Studies show that athletes – in this case, cyclists – performed just as good on a high-fat diet. [2] This means that high-carb isn’t your only option.
The bottom line: High-fat won’t make you sacrifice energy or endurance.
While the above study highlighted that high-fat diets won’t compromise your performance, there’s another reason to skip the carb-loading: carb-loading only boosts performance by a maximum of 2%… which means all the carbs create just a minimal difference. Carb loading can cause spikes in blood sugar, fat gain, and it can kick you out of ketosis. It’s not worth it. [3]
All athletes, regardless of sex, need to follow a well-balanced diet filled with whole foods to stay healthy and energized. Female athletes, however, have a few additional needs. For example, women need a slightly higher intake of iron to keep energy levels high. Pre-menopausal women (aged 19-50) should consume about 18mg of iron each day. Men only need about 8mg of iron. Female athletes also need to focus on folate (especially during the child-bearing years) and calcium (to prevent osteoporosis).
Keto-friendly dishes can supply both the macronutrients as well as the micronutrients that female athletes need.
Here’s a quick peek at how these macros and micros impact a female athlete:
Exercise can impact menstrual cycles, especially when the workouts are intense, and the caloric intake is slashed. [8]Too much intense exercise can cause your body to not ovulate, which affects your entire menstrual cycle. On the flip side, light exercise can help reduce PMS symptoms like cramping.
Exercise and keto work well together to help improve your athletic performance, but also your overall health. Specifically, the ketogenic diet can support female health. For example, it can balance hormones and improve menstrual cycles. [9]
If you notice your period is changing, it may not be because of keto. It could be tied to intense workouts, fatigue, or even not getting in enough calories.
If you’re a female athlete, take your performance to the next level by keeping these tips in mind:
No matter what diet you’re following, all athletes need top-notch nutrition and adequate recovery. Are you a female athlete? Have you noticed that keto improves your performance? Share your experience with us!
“FastStats – Exercise or Physical Activity.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 20 Jan. 2017.
Phinney, S D, et al. “The Human Metabolic Response to Chronic Ketosis without Caloric Restriction: Preservation of Submaximal Exercise Capability with Reduced Carbohydrate Oxidation.” Metabolism: Clinical and Experimental, U.S. National Library of Medicine, Aug. 1983.
Hawley, J A, et al. “Carbohydrate-Loading and Exercise Performance. An Update.” Sports Medicine (Auckland, N.Z.), U.S. National Library of Medicine, Aug. 1997.
Phinney, S D, et al. “The Human Metabolic Response to Chronic Ketosis without Caloric Restriction: Preservation of Submaximal Exercise Capability with Reduced Carbohydrate Oxidation.” Metabolism: Clinical and Experimental, U.S. National Library of Medicine, Aug. 1983.
Peechakara, Basil V. “Vitamin B3.” StatPearls [Internet]., U.S. National Library of Medicine, 30 Sept. 2019.
Zhang, Yijia, et al. “Can Magnesium Enhance Exercise Performance?” Nutrients, MDPI, 28 Aug. 2017.
Sharp, Rick L. “Role of Sodium in Fluid Homeostasis with Exercise.” Journal of the American College of Nutrition, U.S. National Library of Medicine, June 2006.
Cho, Geum Joon, et al. “Effects of Intensive Training on Menstrual Function and Certain Serum Hormones and Peptides Related to the Female Reproductive System.” Medicine, Wolters Kluwer Health, May 2017.
Mavropoulos, John C, et al. “The Effects of a Low-Carbohydrate, Ketogenic Diet on the Polycystic Ovary Syndrome: a Pilot Study.” Nutrition & Metabolism, BioMed Central, 16 Dec. 2005.