PART 2: Female Nutrition: Carbohydrates & the Menstrual Cycle with Megan Foley

Scott Tindal and RD Megan Foley torch the trend of “fueling by cycle.” Yes, hormones shift across the month, but the actionable rule is simpler: match carbohydrates to the work. High intensity? Use more carbs. Low intensity? Use less. That principle beats rigid follicular/luteal hacks—and it holds for perimenopause and menopause, too.

Their playbook is brutally practical: use in-session fueling to protect performance (think ~30–60 g/h for easy aerobic, 60–90+ g/h as intensity climbs; elite outputs may justify 90–120 g/h). Carb-load by need, not gender: practice 8–12 g/kg the day before races >90 minutes. Outside training, favor fiber-rich carbs (fruit, veg, whole grains, beans) and keep protein high so you’re satisfied and not raiding the snack drawer. If you choose to tweak training around your cycle, fine—just adjust fueling to the training, not the calendar. Contraceptives? Important life tools, but still understudied for sport—don’t let hype outrun evidence.

Bottom line: stop fearing carbs and start programming them. Want the exact how-to and numbers? Listen to Fuelin Sessions.

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