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Women Need Carbs. Period.
However, many women may have a complicated relationship with carbs as they’re often blamed for weight gain, fatigue, or poor health. While overconsuming any nutrient can be harmful, vilifying entire food groups usually does more harm than good. Psychologically, it fosters unnecessary food rules and restrictions. Physiologically, it can lead to nutrient deficiencies as carb-rich foods provide key sources of fiber, vitamins, and minerals.
For active women, carbohydrates are not the enemy. In fact, they’re a cornerstone of sustainable performance and health. As with most aspects of nutrition, context matters. This is not an argument for either excess carbs or complete avoidance. The goal is appropriate carbohydrate intake, one that matches the demands of a female athlete’s training, lifestyle, and physiologic needs. One that’s matched to an athlete’s requirements. As a female athlete’s training changes, so should her carb intake. The higher the expected energy expenditure, the higher the carb requirements. Meaning, athletes with higher outputs will require higher carbohydrates than athletes pushing less power. This is why personalized recommendations are essential, and why we don’t advocate for all women to aim for 120g of carbs per hour when it’s not warranted.
So, what do women need to know? Let’s discuss what the science says about carbohydrates, women, and performance, and what practical insights female athletes can use right now.
What Are Carbohydrates and Why Do They Matter?
Carbohydrates are one of the three macronutrients (alongside protein and fat) that supply energy. They come from a range of foods, such as fruits, vegetables, grains, legumes, and dairy, as well as sports nutrition products like gels, chews, and sports drinks. When consumed, carbs are broken down and absorbed as simple sugars, then circulated in the body as glucose. Glucose is used immediately for energy or can be stored as glycogen in the liver and muscles for future use. During exercise, particularly moderate to high intensity, carbohydrates become the preferred energy source. Adequate carbohydrate intake also has several essential physiological functions:
- It’s protein sparing: when carbohydrate availability is sufficient, the body preserves protein for its primary roles (repair, growth, enzyme function) instead of using it for energy.
- It’s energy for the brain: the brain relies exclusively on glucose (except during periods of ketosis); insufficient carb intake can lead to fatigue, irritability, and cognitive decline.
- It's an essential contributor to normal physiological functioning: chronic low carbohydrate availability can negatively influence reproductive hormones and contribute to low energy availability (LEA), a key concern for many female athletes.
Do Carbohydrate Needs Change Across the Menstrual Cycle?
This is one of the most common questions in female athlete nutrition, and one that deserves nuance. Throughout the menstrual cycle, fluctuations in estradiol (estrogen) and progesterone influence energy metabolism. During the follicular phase (FP), also known as the first half of the menstrual cycle, estrogen levels are relatively low, and women may be better able to use carbohydrates for energy. During the luteal phase (LP), the second half, when progesterone and estrogen are high, fat oxidation increases, and carbohydrates are better conserved.
Studies have shown that carbohydrate oxidation rates may be lower and fat oxidation rates higher during exercise in the luteal phase. However, it seems that exercise intensity will always take precedence over fuel utilization. As intensity increases, carbohydrate demand rapidly increases, overriding any hormonal influences. In other words, when you’re pushing hard, your body needs carbs, no matter what cycle phase a woman is in.
Interestingly, some research suggests that glycogen stores may actually be higher in the luteal phase. This may be due to estrogen directly improving storage, but it could also be the result of behavioural shifts related to hormonal changes. Many women experience increased hunger and carbohydrate cravings in the luteal phase, which, in turn, can increase glycogen stores.
So, Should Female Athletes Adjust Their Carbs Based On Their Menstrual Cycle?
While we acknowledge that hormonal fluctuations exist and may affect fuel utilisation, current evidence suggests that women should not make significant changes based on their cycle phase. Instead, the focus should remain on fueling appropriately for an athlete’s training intensity, duration, and recovery needs. Hormonal fluctuations are one variable among many, and energy availability —not the menstrual phase —remains the most significant determinant of performance and health.
Carbohydrates, Hormonal Contraceptives, and Performance
Another vital consideration is hormonal contraceptive use. Combined oral contraceptives (COCs) and intrauterine devices (IUDs) are common among female athletes for various reasons, including cycle control, contraception, or symptom management. However, research on how these exogenous hormones affect metabolism and nutrition is still limited. COCs contain synthetic versions of estrogen and progesterone, which may modulate physiological adaptations differently than natural ovarian hormones.
Crucially, because of the wide variety of contraceptive types and formulations, results from one study cannot be generalized to all users. Some evidence suggests that contraceptive use can mask early signs of low energy availability (LEA), delaying detection and intervention. Therefore, female athletes using hormonal contraception should monitor training response, recovery, and overall well-being.
What About Menopause?
Menopause is another stage where women can experience immense physiological changes—Estrogen and Progesterone production decline, which affects a wide array of physiological and psychological systems. The most significant body composition changes typically occur in the four to five years leading up to menopause, rather than after it. Once menopause is reached (defined as 12 months without menstruation), changes in muscle mass tend to reflect age-related shifts rather than purely hormonal effects. For postmenopausal athletes, carbohydrates remain vital for performance and recovery, particularly around training sessions. However, outside of training, women should prioritise fibre-rich foods such as whole grains, legumes, fruits, and vegetables. Adequate fibre, which is defined as roughly 14g fibre per 1000 kcal consumed, supports gut health, blood sugar control, and satiety.
The takeaway: menopausal women don’t need to “cut carbs.” They need to time and choose their carbs strategically, matching intake to activity, and focus on getting enough fibre to support their overall health and performance.
Carbohydrate Loading: Does It Work for Women?
Carbohydrate loading is the practice of increasing carbohydrate intake in the days before an endurance event. The purpose is to maximize glycogen stores, delaying fatigue, and improving endurance performance. There have been questions regarding whether women should carb using the same protocols as men. Specifically, a study by Tarnopolsky et al. (1995) showed that women did not increase muscle glycogen in response to a 4-day carbohydrate regimen as men did. However, there was one major caveat in the experimental design. This study examined increasing carbohydrates as a percentage of total calories (75% of total calories), but fell short of the established guidelines for grams of carbs per kilogram of body weight. When energy intake and carbohydrate intake are appropriately matched, research shows that women can achieve the same glycogen supercompensation as men. This seems to be true regardless of the menstrual cycle phase. When it comes to women using hormonal contraceptives, more work needs to be done. The evidence on carb loading in women using hormonal contraceptives is still unclear.
Key Takeaways for Female Athletes
1 Energy availability is everything.
The primary nutritional consideration for all athletes, and especially female athletes, is achieving adequate energy intake. Without sufficient fuel, performance, adaptation, and hormonal health all suffer.
2 Carbohydrates are essential.
They support high-intensity performance, recovery, brain function, and overall health. The goal is appropriate carb intake, not maximal or minimal.
3 Fuel for the work required.
Match carbohydrate intake to training intensity and volume.
4. Menstrual cycle awareness is essential on a personal level.
While current research doesn’t warrant significant cycle-based dietary changes, tracking your cycle alongside training and recovery metrics can reveal patterns unique to each female athlete.
5 Hormonal Contraceptives can mask LEA.
Research on their effects is still evolving. COCs may mask signs of low energy availability. Female athletes should closely track their energy levels, performance markers, and mood.
6 Menopausal and postmenopausal athletes still need carbs.
Carbs spare protein and support recovery. Focus on nutrient-dense, fiber-rich sources and time them strategically around training. Carbs will always play a key role in performance and recovery.
Final Thoughts
Female athletes deserve clear messaging on menstrual health and performance. Whether you’re in the follicular phase, using hormonal contraception, or training through menopause, the fundamental principle remains the same: fuel appropriately for your body’s needs. At Fuelin, the message is appropriate-carb, strategically aligning your nutrition with your training demands and goals. The primary nutritional consideration for female athletes should consistently be achieving adequate energy intake with particular focus on carbohydrate availability around exercise. When female athletes fuel their bodies properly, they perform better, recover faster, and stay healthier regardless of their menstrual or life phase.
REFERENCES;
Hackney AC. Menstrual Cycle Hormonal Changes and Energy Substrate Metabolism in Exercising Women: A Perspective. Int J Environ Res Public Health. 2021 Sep 24;18(19):10024. doi: 10.3390/ijerph181910024. PMID: 34639326; PMCID: PMC8508274.
James AP, Lorraine M, Cullen D, Goodman C, Dawson B, Palmer TN, Fournier PA. Muscle glycogen supercompensation: absence of a gender-related difference. Eur J Appl Physiol. 2001 Oct;85(6):533-8. doi: 10.1007/s004210100499. PMID: 11718281.
Tarnopolsky MA, Atkinson SA, Phillips SM, MacDougall JD. Carbohydrate loading and metabolism during exercise in men and women. J Appl Physiol (1985). 1995 Apr;78(4):1360-8. doi: 10.1152/jappl.1995.78.4.1360. PMID: 7615443.