Female Specific Nutrition

So many products and services today are specialised for genders like clothing or hair products or make-up, etc.

Shouldn’t nutrition and training regimens be tailored as well?

The differences in hormones, metabolism, skeletal structure and muscle mass, to name just some, make men and women completely different in physiology. And while the majority of research is conducted on male subjects, there are several studies that support the fact that females should tailor their regimen to fit their needs differently than males.

Research suggests that women should utilise a diet higher in calories from fat than carbs compared to what is required by males. According to one study, women burn more fat at the same exercise intensity than men (who burn more carbohydrates). (Tarnololsky, 2008).

This could be due to differences in hormones and the different mechanisms in which the body metabolises nutrients. Regardless of how this exactly works, it does appear that higher fat diets can be more beneficial for women over the long term.

In one study, women who ate a higher fat, lower carb diet were able to burn more calories during each of their workouts, increase their strength and decrease body fat percentage better than those who utilised a lower fat, higher carb diet (Trexler et al., 2014).

And although some females utilise carbs very efficiently, and some studies even suggest that females have better insulin sensitivity than males (Crop et al., 2003), women do have slower metabolisms, require less protein intake and have less muscle and therefore less available space for stored carbs in the form of glycogen. All of these factors still indicate the importance for females to tailor their nutrition to their own individual needs.

This is what we educate our clients during our renowned 6 Week Challenge. Check out some of their meals below as examples. 

When creating your meals, you want to start with a protein source

  • Egg whites*
  • Lean red meat - 5% minced beef, diced beef or steak
  • Fish - cod, hake, plaice, tuna, tuna steak, salmon
  • Quorn products
  • Tofu
  • Whey protein
  • 0% Fat Greek Yoghurt

The next step is to add some healthy fats to that meal

  • Extra Virgin Olive Oil or Coconut oil for cooking
  • Untreated nuts - cashews, hazelnuts, walnuts, almonds, pistachios 
  • Avocado 
  • Seeds - pumpkin seeds, chia seeds, flaxseeds
  • Egg yolk*

To finish off the meal, we advise our clients add 100-200g of veg, preferably green fibrous veg

  • Broccoli
  • Spinach
  • Kale
  • Rocket
  • Cucumber
  • Asparagus

*eggs are a great food source as they are filled with protein and healthy fats as well as lots of nutrients

 

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