Nutrition for Female Athletes: Key Strategies for Performance & Recovery

This review examined 71 studies on nutrition for female athletes. High-carbohydrate diets improve performance in activities that drain glycogen, and high-GI or carb-rich pre-exercise meals boost energy use. Eating 5–6 protein-rich meals (25 g+ each) supports muscle building. Supplements like caffeine, nitric-oxide boosters, beta-alanine, carbs, proteins, and micronutrients (when deficient) can enhance performance and health.

Source : https://pubmed.ncbi.nlm.nih.gov/38994896/