Looking for clear advice on female athlete nutrition in Ireland? Whether you’re training for a marathon, your first Hyrox, a long-distance cycle, or just looking to level up your stamina, your fuel is what bridges the gap between a “good” session and a great one. In this article, our CORU Registered Dietitians break down what female endurance athletes actually need, and what’s just marketing hype, so you can train smarter and stay healthy for the long run.
It’s brilliant to see more women than ever taking over the endurance scene in Ireland. From local half marathons and triathlons to competitive cycling and high-intensity strength events, female participation is at an all-time high.
However, there’s a catch: most traditional sports nutrition research was originally built around male athletes. Female physiology is different, particularly when you factor in hormonal shifts throughout the menstrual cycle and life stages. This means female athletes often face a higher risk of under-fuelling and conditions like Relative Energy Deficiency in Sport (RED-S). Supporting your performance isn’t just about speed, but about protecting your bone health and hormonal balance.
The biggest hurdle we see in active women is chronic low energy intake. Most of the time, this isn’t intentional, it happens when your training volume ramps up but your plate doesn’t grow to match it. When you don’t eat enough, your body switches to “survival mode,” de-prioritising things like menstrual health, bone density, and immune function. Before you worry about expensive supplements or perfect “macros,” your first priority is simply making sure you’re eating enough total energy to support your lifestyle.
Carbohydrates have a bad reputation, with claims that they are harmful to health. Time and again, high-quality studies have shown that a moderate intake of carbohydrate is most beneficial for health (1). Females, in particular, tend not get enough carbohydrates into their diet! Without enough carbohydrate to support your training, your bone health, immune health, and iron levels can suffer (2).
Carbohydrates can be broken down into two main types: starchy/ complex carbohydrates and sugary/ simple carbohydrates. All carbohydrates are broken down into sugar in the body, but starchy types take longer to be broken down, providing a steadier supply of energy. Starchy carbs include bread, pasta, potatoes, rice, noodles, etc. Sugary, fast-release carbs (such as sweets, syrup, jam,s etc.) should generally be avoided, but they can be useful when fast energy is required (see below).
Fibre is essential for gut health and keeping your blood sugar steady, yet most women in Ireland aren’t hitting the recommended 25g a day. While you should absolutely aim for more beans, veggies, and seeds, timing is everything. A high-fibre bowl of lentils right before a long run is a recipe for disaster. Aim to increase your fibre gradually and keep the high-fibre meals away from your immediate training window to avoid the “runner’s stomach.”
Fibre is so important for your gut health and general health. Women should aim for 25g/day. This, however, is easier said than done – up to 80% of the Irish population are not getting enough fibre!
Protein is considered the ‘building block’ of the body – it is what our muscles are made of, but also has a huge role in hormone signalling and immune function. In addition to this, it plays a huge role in satiety, i.e. telling your brain when you are full. Protein comes from things such as meat, poultry, fish, eggs, dairy (excluding butter & cream), soy products, nuts and seeds, and legumes. Again, requirements differ depending on what type of exercise you are doing.
The most effective way to take your protein is spread throughout the day – this means every 2-4 hours. Your muscles are also most sensitive to protein intake in the hour after exercise – this means you should take a source of protein as soon as possible to support recovery and muscle maintenance/growth. Getting enough protein is really important when building muscle or aiming for weight loss. Protein powders and products can be helpful, especially if you have a high protein target. However, they are by no means necessary if you want to avoid them. It is important when choosing any supplements that the ‘informed sport’ logo is present to ensure that the product is safe.
Protein is your repair kit. For women, it’s much more effective to eat moderate amounts of protein throughout the day rather than saving it all for one big dinner. Your muscles are most “hungry” for protein in the hour after a hard session. While protein powders are handy when you’re on the go, whole foods like eggs, dairy, fish, poultry, and soy are perfect.
If you’re out for less than an hour, water is usually enough if you ate well beforehand. Once you push past that, your strategy changes:
Generally, if you’re exercising for up to an hour, no extra fuel is needed. Make sure you are taking enough fluid!
For endurance exercise (e.g. running, cycling, swimming), you can aim for 30-60g of carbohydrate per hour. For example, if you were going on a 90-minute run, you would aim for 45-90g of carbohydrates. In terms of carbohydrate type, you would aim for quick-release, simple carbohydrates in this context. This would include things such as bananas, energy gels, jellies, or square bars. Whether you aim for the lower end (i.e., 30g/hour) or the higher end (i.e., 60 g/hour) depends on the intensity of your exercise.
Let’s break this down:
For a 90-minute, moderate intensity run, you could aim for:
For endurance exercise over two hours, more thought and preparation are likely needed to hit your target carbohydrate intake. You will likely aim for 60-90g of carbohydrate per hour, sometimes up to 120g per hour in very high-intensity conditions. When aiming to get over 60g of carbohydrate per hour during exercise, it is important to ‘train the gut’. The body can only absorb so much carbohydrate in any one go, but by increasing your carbohydrate intake in the run-up to an event, you can improve your ability to absorb carbohydrate without gut discomfort.
The Pro Tip: You have to “train your gut” just like your legs. Start with small amounts during training so your stomach knows how to handle fuel on race day.
Tummy trouble is common in endurance sports, and unfortunately, it tends to hit women harder. Hormonal shifts can change how fast food moves through your system, leading to anything from bloating to emergency bathroom stops. Intensity, stress, and even travel play a part. A great way to manage this is to keep a simple log of your symptoms alongside your training. If things aren’t settling, a Registered Dietitian can help you find a bespoke strategy that works for your body.
Management of gut issues is highly individualised: keeping a symptom diary can help identify triggers, and if you need more support, a Registered Dietitian can help you manage these symptoms. Book an Appointment here.
Recovery isn’t “time off”, it’s part of the work. As soon as you finish, your body is looking to restock its energy and fix muscle tissue. Don’t overcomplicate it. A balanced recovery snack should have carbs, protein, and fluid. Good staples include:
It’s easy to forget to drink until you’re already thirsty, but even mild dehydration makes your run feel twice as hard. A good baseline is roughly 35ml of fluid per kilo of body weight, but you’ll need more if it’s a rare humid day in Ireland or a particularly long session. Check your urine colour; if it looks like pale straw, you’re doing well.
“Cycle syncing” is a huge trend right now, but the science doesn’t quite support rigid rules for training based on your period. While your performance might stay the same throughout the month, your perceived effort might feel much higher on certain days. The best approach is awareness, not restriction. Track your cycle, listen to your body, and adjust your intensity based on how you actually feel, rather than what an app tells you to do.
A recent study (3) shows that although physical ability does not differ across the cycle, it can feel more difficult to perform intense exercise or training at certain cycle stages. In the absence of stronger evidence, the main thing is to be aware of your own cycle and tailor your approach to what works best for you!
Female athletes benefit from:
It depends on your size and training load, but “eating like a bird” is a recipe for injury. If you’re consistently tired or losing your period, you likely need more fuel.
Absolutely. They are your body’s preferred fuel and are vital for keeping your hormones happy and your recovery fast.
It’s what happens when you aren’t eating enough to cover both your training and your body’s basic needs. It can lead to weak bones and hormonal issues if left unchecked.
There’s no “one size fits all” rule here. The best thing you can do is track your own symptoms and be kind to yourself on the days you feel less powerful.
Anything with a mix of carbs and protein, like a yoghurt pot or even a glass of milk, ideally within an hour of finishing.
In most cases, yes! By training your gut to handle carbs and staying hydrated, you can significantly lower the risk of race-day disasters.
Endurance is about more than just how many kilometres you put in; it’s about how well you support the body doing the work. If you want a personalised plan that cuts through the noise and fits your specific Irish training schedule, the team at Inside Out Nutrition is here to help. Let’s build an evidence-based strategy that keeps you performing at your best.
This article provides general nutrition information only and does not replace personalised advice. For tailored support, please contact Inside Out Nutrition.
At Inside Out Nutrition Ltd., we are proud to partner with the Rose Clinic in Bray, Co. Wicklow, to provide specialised women’s nutrition services. Working alongside medical experts Dr Aoife Nic Shamhráin and Dr Ciara McKenna, we offer personalised nutrition support tailored to women’s health needs, from fertility and PCOS to menopause and overall wellness. Our clinic is dedicated to supporting women in taking control of their health through evidence-based nutrition and psychological support.
