Part 3: Fuelling female athletes through the menopause

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 MENOPAUSE

Supporting strength, bone health, and energy during hormonal changes.

1. Support bone health with calcium and Vitamin D

Bone-supporting nutrients become essential during menopause, as the natural decline in oestrogen can significantly impact bone density. Prioritise 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.

2. Focus on protein with every meal

As women transition through menopause, a natural decline in muscle mass can make it more challenging to maintain strength and recover from physical activity. Protein becomes especially important during this time not only for supporting tissue repair and muscle recovery, but also for rebuilding strength as you return to training. To optimise muscle health and performance, aim to include a source of high-quality, complete protein every three to four hours throughout the day. This means making protein a consistent feature in meals and snacks alike. Excellent options include lean meats, poultry, fish, eggs, dairy products, tofu, and legumes. Regular, well-distributed protein intake helps maintain lean muscle, supports training recovery, and ensures you’re physically prepared to perform at your best ability.

3. Include anti-inflammatory foods

Incorporating healthy fats particularly omega-3 fatty acids can help reduce joint stiffness, support recovery, and positively influence mood, all of which are important during and after menopause. Aim to include sources such as oily fish (e.g., salmon, sardines, mackerel) at least twice per week. Plant-based options like chia seeds, ground flaxseed, and walnuts are also excellent additions to smoothies, breakfasts, or snacks. Science in sport Super Strength Omega 3 supplement is a great addition to a healthy diet.  

4. Stay consistent with fuelling around training

Maintaining consistent nutrition around training sessions is essential especially during menopause, when hormonal changes can increase the risk of fatigue, delayed recovery, and muscle loss. Skipping meals may amplify these effects, undermining both performance and progress. To support energy and stamina during training, aim to consume a balanced snack or meal containing quality carbohydrates beforehand. After training, prioritise a combination of carbohydrates and protein to replenish energy stores, promote muscle repair, and optimise recovery.

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