Many elite women athletes don’t eat enough carbs, which can affect their performance and health
- Written by Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, University of South Australia
Just as a Formula 1 team wouldn’t use shoddy fuel for their cars, elite athletes shouldn’t eat poorly as they try to get the best out of themselves.
Nutrition is crucial for fuelling athletes for training, performance and recovery.
The two most important macronutrients[1] for athletes are carbohydrates and protein.
Carbohydrates provide energy – they fuel the body for exercise and help to sustain performance, and then aid recovery after exercise. Protein is important to repair and build muscles after exercise.
Athletes’ nutrient requirements for carbohydrates and protein will depend on the type, intensity, and duration of the exercise they complete and their body weight.
How much do athletes need?
Reflecting their importance for performance, there are specific carbohydrate and protein guidelines[2] for athletes.
There are also guidelines to promote high carbohydrate availability for training sessions and competition[3].
Individual requirements vary: athletes will need more carbs through the day if they exercise at greater intensities for longer periods. Also, the more the athlete weighs, the more carbs and protein they will require.
Although research in this area has grown and there is increased focus on education, it seems many elite athletes still find it difficult to fuel their bodies.
What did we look at?
The AFLW is an emerging sport, and we were interested to see if these elite women footballers met the recommendations for daily protein and carbohydrate intake as well as during competition.
We asked AFLW players from one team to tell us what they ate across the season[4] by filling out electronic food diaries.
We were also interested in what they ate on match days[5].
In addition to filling out a diary at home, we videoed and directly observed what they ate when they were at the football ground.
What did we find?
We found more than 80% of these athletes did not consume enough carbohydrates across pre-season and in-season competition.
On match days, only 18% met their daily carbohydrate requirements.
We also found they did not eat carbohydrates at the right time to fuel their performance – which is before (pre-game) and during a game. Interestingly, when the games were scheduled later in the day, athletes were more likely to meet the pre-game recommendations.
All athletes ate enough carbohydrates after a game.
When it came to protein, all the athletes in our study met their requirements across the season, including on match days.
This isn’t new
Unfortunately, these findings are not unusual for women athletes.
In a systematic review[6] that combined 20 studies of field-based women athletes across different sports, many athletes had low energy and carbohydrate intakes. This was also found in women soccer and volleyball players[7], and individual sport athletes such as gymnasts[8].
On average across these studies, less than 50% of the women athletes typically met the recommended daily amount of carbohydrates.
Why is this a problem?
While low energy and carbohydrate intakes can negatively impact an athlete’s performance, it also impacts on their general health.
Athletes who consistently fail to eat enough energy and carbohydrates over a long period of time may be at risk of low energy availability[9]. This can result in physical and mental health problems, a syndrome known as relative energy deficiency in sport REDs[10].
In addition to poor sports performance outcomes, REDs can result in mood disturbances, reduced sleep quality, impaired growth and development, reduced cardiovascular function and impaired bone health.
Reduced performance during exercise could include decreased muscle strength, endurance, power, ability to recover and reduced motivation.
Why do women athletes avoid carbohydrates?
It’s hard to know exactly why an athlete would consume so few carbs but one reason could be due to the messaging on social media spruiking low-carb and keto diets[11].
It may also be due to the increased time demands for semi-professional athletes: many AFLW athletes are still working while training[12].
Athletes often report gut discomfort and suppressed appetite[13], which may also affect their food choices before training and competition.
How to boost your carb intake
Sports dietitians promote a food-first[14] approach, which focuses on using everyday foods to meet athletes’ daily energy and nutrient needs before considering sports foods.
Sports foods are convenient alternatives to everyday foods[15] to fuel performance (such as energy gels or protein bars). There are, however, some potential downsides[16] to consuming them.
While our research focused on elite women athletes, it is relevant for all women involved in sport.
Regardless of your level of competition, or even if you are a weekend warrior, it is important to meet your energy goals with adequate carbohydrate intake for your activity.
Here are some examples of foods and drinks[17] you can eat to help increase your carbohydrate (and energy) intake for improved performance:
References
- ^ two most important macronutrients (www.taylorfrancis.com)
- ^ specific carbohydrate and protein guidelines (www.sciencedirect.com)
- ^ training sessions and competition (www.sciencedirect.com)
- ^ across the season (www.tandfonline.com)
- ^ on match days (onlinelibrary.wiley.com)
- ^ a systematic review (pmc.ncbi.nlm.nih.gov)
- ^ women soccer and volleyball players (www.mdpi.com)
- ^ gymnasts (www.tandfonline.com)
- ^ low energy availability (pmc.ncbi.nlm.nih.gov)
- ^ REDs (bjsm.bmj.com)
- ^ keto diets (www.healthline.com)
- ^ are still working while training (www.abc.net.au)
- ^ gut discomfort and suppressed appetite (journals.lww.com)
- ^ food-first (journals.humankinetics.com)
- ^ convenient alternatives to everyday foods (www.specialisednutritioneurope.eu)
- ^ some potential downsides (journals.humankinetics.com)
- ^ examples of foods and drinks (www.ais.gov.au)
