Flourish Health & Wellbeing eMag - Sept25 - Flipbook - Page 9
THE LINK BETWEEN NUTRITION
AND EXERCISE FOR WOMEN
SUPPORTING
PERFORMANCE AND
RECOVERY
Protein Timing:
Consuming 20–30g of
high-quality protein
within 30 minutes after
resistance training
can optimise muscle
protein synthesis, which
is crucial for women
seeking to maintain lean
mass, especially during
perimenopause.
Carbohydrate Needs:
Endurance-focused
women may require
5–7g carb/kg body weight
on training days. A mix
of low-GI complex carbs
(oats, wholegrain rice)
and simple carbs (fruits)
around workouts supports
energy and recovery.
Hydration and
Electrolytes:
Women are prone to
hyponatremia (low
sodium) during prolonged
exercise. Electrolyte-rich
drinks (coconut water,
electrolyte tablets) and
attention to 昀氀uid intake
relative to body weight
losses during exercise
(0.5–1L per hour) help
sustain performance.
HORMONAL BALANCE
AND EXERCISE
Menstrual Cycle
Considerations:
During the luteal phase
(post-ovulation), women
may experience elevated
core temperature and
blood 昀氀ow, possibly
affecting endurance
performance. Nutritional
strategies such as
iron-rich meals to
offset menstrual losses
support consistency.
Bone Health:
Weight-bearing and
resistance exercises
promote bone density,
but adequate calcium
and vitamin D intake is
necessary to maximise
these bene昀椀ts. Aim for
800–1,000 IU vitamin D
daily (through sunlight
or supplements) and
1,000–1,300 mg calcium.
