Part 1: Fuelling female athletes through Puberty

Nutrition isn’t one-size-fits-all, especially when it comes to female athletes. Fuelling well is essential not only for performance but also for overall health and recovery post training. At key life stages like puberty, post-pregnancy, and menopause, the body goes through significant hormonal and physical changes that directly impact energy needs, muscle mass, bone health, and recovery. Understanding how to adapt your nutrition during these phases can make all the difference in how you feel, train, and perform. Here are some simple, science-backed tips to help you fuel right at every stage.

FUELLING FOR PUBERTY

Supporting growth, performance and recovery during teen years.

1. Don’t fear calories or carbs – you need them!

During puberty, the body’s energy demands increase significantly due to rapid growth, development, and physical training. It’s essential to consume enough calories to support these needs. Carbohydrates are the body’s primary source of fuel, especially important for training and competition. To meet these demands, maintain a well-balanced diet that prioritises carbohydrates from sources such as whole grains, fruits, potatoes, pasta, rice, legumes, dairy and other starchy vegetables.

2. Protein equals power

During puberty, your body goes through rapid changes, including a noticeable increase in muscle growth. To fuel this development and maintain your performance, it is essential to get enough high-quality protein in your diet. Protein is the key nutrient your muscles use to grow, repair, and recover.Aim to include a source of complete protein approximately every four hours throughout the day. This means making protein a staple in all your meals and snacks. Good choices include lean meats, fish, eggs, dairy products, tofu, and legumes.Consistent protein intake helps support your body’s growth and recovery needs and ensures you’re strong and ready to perform at your best.

3. Strengthen your bones with calcium and Vitamin D

Puberty is a crucial time for building strong, healthy bones which can help reduce injury risk during training and competition. Focus on calcium-rich foods like milk, cheese, yogurt, leafy green vegetables, and fortified cereals. Make sure to get enough vitamin D too, through safe sun exposure and consider a supplement if needed, especially during months with limited sunlight. A strong start now sets the stage for lifelong bone health.

4. Monitor Iron intake

Iron is essential for supporting increased blood volume and maintaining energy levels, especially during growth spurts. Adolescent girls are at greater risk of deficiency due to menstruation. To support healthy iron levels, include iron-rich foods such as lean red meat, poultry, spinach, lentils, and fortified cereals. Pair these with vitamin C sources like citrus fruits, strawberries, or bell peppers to enhance iron absorption.