Perimenopause Nutritional needs for Female Athletes

Kasia Chichon
Feb 20, 2025
2 min read

Understanding Perimenopause

Perimenopause refers to the transitional phase leading up to menopause, characterized by hormonal fluctuations that can affect various aspects of health, including metabolism, energy levels, and overall well-being. For female athletes, proper nutrition during this time is crucial to maintain performance and support overall health.

Key Nutritional Considerations

1. Macronutrient Balance

Protein: Essential for muscle repair and recovery. Aim for lean sources such as chicken, fish, legumes, and dairy.
Carbohydrates: Important for energy. Focus on complex carbohydrates like whole grains, fruits, and vegetables.
Fats: Healthy fats support hormone production. Include sources like avocados, nuts, seeds, and olive oil.

2. Micronutrients

Calcium: Important for bone health. Sources include dairy products, leafy greens, and fortified foods.
Vitamin D: Supports calcium absorption and bone health. Obtain through sunlight exposure and fortified foods or supplements.
Iron: Essential for energy levels, especially for athletes. Include red meat, beans, lentils, and spinach.
B Vitamins: Aid in energy metabolism. Found in whole grains, meat, eggs, and dairy products.

3. Hydration

Staying hydrated is vital, particularly during physical activity. Consider electrolyte-rich beverages if engaging in prolonged exercise to replenish lost minerals.

Managing Symptoms Through Nutrition

1. Hot Flashes and Night Sweats

Incorporate phytoestrogens found in soy products, flaxseeds, and whole grains.
Avoid spicy foods, caffeine, and alcohol, which may exacerbate symptoms.

2. Mood Swings and Fatigue

Focus on a balanced diet to stabilize blood sugar levels.
Include omega-3 fatty acids from fish or flaxseed to support brain health.
Plan meals and snacks with a combination of protein and carbohydrates for recovery.

Nutrition during perimenopause is especially important for female athletes to support their performance and overall health. By focusing on a balanced intake of macronutrients and micronutrients, staying hydrated, and managing symptoms through dietary choices, athletes can navigate this transition more effectively.