Nutrition for Women: Fueling Fitness, Strength, and Health

Women's nutrition gets overcomplicated by magazines pushing endless diets and detoxes. The basics are simpler than you're told—but there are some female-specific considerations worth understanding.

Here's what you actually need to know about eating for fitness as a woman.

The Foundation (Same as Men)

The fundamentals of nutrition don't change based on gender:

• Calorie balance determines weight change
• Protein supports muscle building and retention
• Carbs fuel performance
• Fats support hormones and health
• Whole foods should form the base of your diet

Where Women Differ

Lower Calorie Needs

Women have lower average calorie needs than men due to:

• Smaller body size
• Less muscle mass
• Lower testosterone

Maintenance calories (rough estimate):

• Sedentary women: ~1,600-1,800 calories
• Moderately active: ~1,800-2,200 calories
• Very active: ~2,200-2,600+ calories

This means women have less "room" for discretionary foods. Each calorie matters more for getting adequate nutrients.

Iron

Women need more iron than men, primarily due to menstrual blood loss:

• RDA for women 19-50: 18mg (vs 8mg for men)
• Iron deficiency is common in active women
• Low iron causes fatigue and impairs performance

Good iron sources:

• Red meat (most bioavailable)
• Poultry and fish
• Beans and lentils
• Fortified cereals
• Spinach and dark leafy greens

Tip: Pair iron-rich foods with vitamin C to improve absorption.

Calcium and Vitamin D

Bone health is crucial for women, especially as they age:

• Calcium: 1,000mg daily (1,200mg after 50)
• Vitamin D: 600-2,000 IU daily

Sources:

• Dairy products
• Fortified plant milks
• Leafy greens
• Fish with bones (sardines)
• Sunlight exposure (vitamin D)

Menstrual Cycle and Nutrition

Nutritional needs fluctuate with your cycle:

Follicular phase: Normal eating; good time for harder training
Luteal phase: May benefit from slightly higher carbs and calories; cravings are normal

If you experience severe PMS symptoms, ensuring adequate magnesium, B vitamins, and omega-3s may help.

Protein for Active Women

Protein builds muscle, supports recovery, and keeps you full.

Targets:

• General fitness: 0.7-0.8g per pound bodyweight
• Serious training: 0.8-1.0g per pound bodyweight
• During fat loss: 1.0-1.2g per pound bodyweight

For a 140-lb woman: 100-140g protein daily

Example day:

• Breakfast: Greek yogurt (20g)
• Lunch: Chicken breast (35g)
• Snack: Protein shake (25g)
• Dinner: Salmon (30g)
• Total: 110g

Fat: Don't Fear It

Women need adequate fat for hormonal health, including:

• Menstrual cycle regulation
• Estrogen production
• Fertility

Very low-fat diets can cause:

• Irregular periods
• Hormonal disruption
• Dry skin and hair
• Mood changes

Target: At least 0.3-0.4g per pound bodyweight, or 25-35% of calories

Good sources: Avocados, nuts, olive oil, fatty fish, eggs

Carbohydrates and Performance

Carbs fuel training. Don't fear them.

Active women need adequate carbs for:

• Energy during workouts
• Recovery and glycogen replenishment
• Mood and brain function
• Hormonal health

Low-carb diets can work for some women but may cause:

• Energy crashes
• Mood issues
• Hormonal disruption
• Performance decrease

If you train hard, include carbs around workouts.

The Undereating Problem

Many women chronically underfeed in pursuit of thinness:

• Eating 1,200 calories while exercising intensely
• Fearing food groups
• Chronic restriction → binge cycles

Undereating consequences:

• Hormonal disruption (period loss)
• Metabolic adaptation
• Poor training performance
• Hair loss, brittle nails
• Decreased bone density
• Muscle loss

If you're exercising regularly, you likely need more food than you think. Eating adequately is not "overeating."

Relative Energy Deficiency in Sport (RED-S)

RED-S (formerly Female Athlete Triad) occurs when energy intake doesn't match energy expenditure.

Signs:

• Irregular or lost periods
• Stress fractures or frequent injuries
• Fatigue beyond normal training fatigue
• Decreased performance
• Feeling cold all the time

Solution: Eat more. Period. Work with a sports dietitian if needed.

Sample Day of Eating (Active Woman, ~1,900 calories)

Breakfast (400 cal, 30g protein):

• 3 eggs scrambled with spinach
• Whole grain toast
• Berries

Lunch (500 cal, 40g protein):

• Large salad with grilled chicken
• Quinoa
• Avocado
• Olive oil dressing

Snack (200 cal, 25g protein):

• Greek yogurt with nuts

Dinner (550 cal, 35g protein):

• Salmon
• Roasted vegetables
• Rice

Post-workout (250 cal, 25g protein):

• Protein shake
• Banana

Total: ~1,900 calories, ~155g protein

Supplements for Women

Worth considering:

• Vitamin D (if deficient—common)
• Iron (if deficient—get tested)
• Omega-3s (if not eating fatty fish regularly)
• Creatine (yes, it works for women too)
• Protein powder (for convenience)

Skip:

• Women's-specific fat burners
• Detox products
• Most expensive "women's" supplements

The Bottom Line

Women's nutrition fundamentals are the same as men's: adequate protein, balanced macros, mostly whole foods. Female-specific considerations include lower calorie needs, higher iron requirements, bone health support, and avoiding chronic undereating. Eat enough to fuel your training, get adequate protein, and don't fear carbs or fats. Your body needs food to perform, build muscle, and maintain hormonal health.