The Role of Carbohydrates in Female Athletes' Performance

Carbohydrates play a crucial role in fueling the bodies of female athletes. As a primary energy source, they support both physical performance and overall health. However, many female athletes struggle to meet their daily carbohydrate needs, often due to misconceptions about weight gain, negative perceptions from social media, or lack of education on their importance.

Why Carbohydrates Matter

Carbohydrates provide energy to muscles, the brain, and the nervous system. When consumed, they break down into glucose, which the body either uses immediately or stores as glycogen in the liver and muscles. Glycogen reserves are essential for high-intensity endurance and sprint-type exercises, where carbohydrates become the dominant fuel source.

If glycogen stores become depleted, fatigue sets in, impairing both physical and cognitive performance. The body can store approximately 500g of glycogen—with about 100g in the liver and 400g in the muscles.

Daily Carbohydrate Recommendations for Female Athletes

Carbohydrate intake should be adjusted based on an athlete’s training load:

• Light activity (1 hour/day): 3-5 g/kg body mass (180-300g for a 60kg athlete)

• Moderate activity (1-3 hours/day): 5-7 g/kg body mass (300-420g)

• Endurance training (>4 hours/day): 6-10 g/kg body mass (360-600g)

• Extreme activity levels: 8-12 g/kg body mass (480-720g)

For example, a 132 lb (60 kg) female athlete training at a high intensity should consume between 360-600g of carbohydrates daily to maintain optimal performance.

Sources of Carbohydrates

To meet these requirements, athletes should consume a variety of carbohydrate-rich foods, including:

• Complex Carbs: Oats, whole wheat pasta, brown rice, wholegrain bread

• Simple Carbs: Bananas, sweet potatoes, standard potatoes

• Sports Drinks: Can provide quick energy during prolonged exercise

Barriers to Proper Carbohydrate Intake

Many female athletes fail to meet their carbohydrate needs due to:

• Fears of weight gain

• Negative social media influence

• Lack of awareness about the importance of carbs

• Avoidance of sugar

As a result, some athletes avoid essential post-workout nutrition, believing even small amounts of carbohydrates (such as those in a protein shake) could lead to weight gain. However, inadequate carbohydrate intake can lead to premature fatigue, impaired performance, poor recovery, and cognitive decline.

Should Carbohydrate Intake Change with the Menstrual Cycle?

Despite popular claims, current research does not support altering carbohydrate intake based on the menstrual cycle. While some studies suggest glycogen storage may be reduced during the follicular phase, as long as carbohydrate intake meets exercise demands, performance should not be affected.

Final Thoughts

To maximize endurance, recovery, and cognitive function, female athletes should ensure they consume enough carbohydrates based on their activity levels. Education is key—understanding the importance of carbs can help dispel myths and improve performance. Consulting a sports dietitian can also help athletes tailor their carbohydrate intake to fit their specific training and competition needs.

Article source:

Gatorade Performance Partner. Dietary Carbohydrate for Female Athletes. Sports Nutrition and Hydration for Female Athletes, Chapter 1.