Fueling Female Athletes: Training Nutrition for Peak Performance

By Dr. Nikole MacLellan, ND (Dr. Kokes)

Nutrition around training is one of the most powerful and often overlooked tools for performance, recovery, and long-term health. Whether you’re preparing for a short workout, a long-distance race, or a full tournament day, fueling properly can make the difference between thriving and struggling. Here’s what the science says about pre-, during, and post-training nutrition.

Pregame Fuel

If your workout is less than an hour, you don’t need much fuel beforehand; often a light snack will do. However, if training lasts longer than an hour, pre-event fueling becomes critical.

• Carbohydrates: Aim for 1–4 g of carbohydrate per kg of body weight in the hours before exercise to maximize glycogen stores.
• Protein: Consuming 15–25 g of protein 3–4 hours before training supports muscle protein synthesis and helps maintain lean mass.
• Timing matters: Those with digestive issues may benefit from eating 2–3 hours before exercise, giving the stomach time to settle.

Pro tip: Everyone digests differently. Test your pregame meals/snacks in training — not on game day.

During Training

For shorter sessions (<60 minutes), additional fuel usually isn’t necessary. But for long-duration or high-intensity exercise (>90 minutes), intra-training nutrition supports sustained energy and performance.

• Carbohydrates: Endurance athletes should aim for 30–60 g per hour, and in ultra-endurance events, up to 90 g/hr may be beneficial.
• Portable options: Snacks like fruit, pretzels, rice cakes, or sports gels/bars are practical, fast-digesting options.
• Amino acids: Supplementing with essential amino acids or branched-chain amino acids (BCAAs) during long training may help reduce muscle protein breakdown, though benefits are context-dependent.

The key is to experiment with different foods during training to find what makes you feel best and keeps you energized.

Post-Training Recovery

The post-training window is when the body is most primed to absorb nutrients and kickstart recovery.

• Protein + Carbs: Aim to consume a recovery snack or meal within 30 minutes. This combination replenishes glycogen and stimulates muscle repair. Research supports 20–40 g of protein combined with carbs (0.8–1.2 g/kg) after exercise.
• Tournament play: If you have <8 hours between events, recovery nutrition becomes even more critical. Target 40–50 g of carbs every 4–6 hours along with quality protein to maximize glycogen restoration.

If you consistently lack appetite after workouts, this is something that needs to be addressed — your body needs fuel to adapt and improve.

Final Thoughts

Training nutrition is not one-size-fits-all. It depends on the length, type, and intensity of your session, as well as your personal digestion and preferences. By following these evidence-based guidelines, fueling up before, maintaining energy during, and prioritizing recovery after, you can take your performance to the next level.

Remember: food is not just fuel for sport, but also the foundation of your daily performance in life.

About the Author

Dr. Nikole MacLellan, ND (better known as Dr. Kokes), is a former national and varsity athlete turned naturopathic doctor specializing in sports medicine, pain management, and performance optimization. With a background in human nutrition, advanced training through the International Society of Sports Nutrition, and sport medicine training at Harvard, she helps athletes and everyday performers recover, thrive, and reach their full potential.

Learn more

You can follow Dr. Kokes on Instagram at @sportsdockokes or learn more about her practice at Proactive Performance.