PART 1: Female Athlete Nutrition 101 - let's get it straight to start

Confused by the noise on “female-specific fueling”? Scott Tindal sits down with Fuelin RD Megan Foley to cut through it. Their verdict: most female endurance athletes aren’t eating enough protein and aren’t matching carbs to the work. The fix is refreshingly simple—build the foundation first. Hit protein daily, periodize carbs to training (not to the calendar), and use in-session fueling to protect performance even when body comp is a goal.

They also tackle the hot topics: menstrual cycle effects (real physiology, but mixed performance data), why blanket “fuel by cycle phase” rules often backfire unless training is also reprogrammed, and how low energy availability bites women harder and sooner. Practical watch-outs include iron, vitamin D, calcium, and honest conversations about hormonal contraception—useful in life, understudied in sport.

Expect clear principles, not gimmicks: train dictates fuel; consistency beats hacks; evidence over Instagram. If you coach women, train with women, or are one—this is the playbook Fuelin actually sees working across thousands of athletes.

Want the specifics (carb targets, protein ranges, lab markers to check, and how Fuelin’s traffic-light system makes this easy without food obsession)? Listen now to Fuelin Sessions.

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