Conversation: Busting the Top 5 Myths in Female Training and Nutrition

Key Points:

• Energy needs are individual, not gender-specific; under-fuelling risks RED-S.

• Protein is vital for women, supporting recovery, strength, and health.

• Training needn’t rigidly follow menstrual phases; personalization reigns.

• **Resistance training is essential for women—**not to bulk up, but to build strength, bone, and metabolic health.

• Female-specific nutrition matters, recognizing hormonal, metabolic, and nutrient unique needs—not just scaled-down male norms.

In an inspiring exchange, Dr. Crionna Tobin, Head Nutritionist at Optimum Nutrition sits down with Professor Kirsty Elliott-Sale to debunk prevailing myths around female training and nutrition. This conversation aims to clarify misconceptions, inspire optimism, and encourage evidence-based practices to help women unlock their full performance potential.

Dr. Crionna Tobin (CT): Professor Elliott-Sale, it’s an honour to have you with us. Let’s start with Myth #1: Women must eat less and train easier than men. What do you say?

Prof Kirsty: That’s a common one. In fact, energy needs depend on individual metabolism, training load, and goals—not gender. Under-fuelling can lead to Relative Energy Deficiency in Sport (RED-S), compromising bone health, hormonal balance, and performance. Women absolutely need robust nutrition just like male athletes.

CT: Myth #2: Women don’t need to worry about protein—it’s only for men. Is that true?

Prof: Absolutely not. Adequate protein supports muscle repair, recovery, and lean mass—critical for women too. Women, especially during periods like postpartum or in training phases, need sufficient protein per body weight and training volume.

CT: Now, Myth #3: Female training should follow the menstrual cycle—only light workouts in some phases. Thoughts?

Prof: Menstrual cycle phases can influence strength, endurance, and recovery, yet responses vary widely across individuals. Some research shows slight performance variation across phases; others observe negligible effects. Instead of rigid prescribing, we advocate for adaptable programming that respects an athlete’s experience and workload—not blanket cycle-based rules.

CT: Myth #4: Women must focus on cardio, not resistance training, to stay lean. Is that still floating around?

Prof: Sadly, yes. Resistance training is essential for women—for fat loss, metabolic health, bone density, and functional strength. It doesn’t make women bulky—that’s a myth. The combination of resistance work and good nutrition delivers powerful adaptations.

CT: Last myth—#5: Women’s nutrition advice is just miniaturised versions of men’s guidelines. What’s the deal?

Prof: That generalisation misses key differences. For instance, women may respond differently to energy availability, micronutrient needs (like iron and calcium), and hormonal fluctuations. Tailored nutrition strategies should account for those unique female physiology factors—far more than shrunken male models.

Conclusion

This lively conversation between Crionna and Kirsty dismantles five entrenched myths—reminding us that female athletes are not small men. Instead, they require empowered, evidence-based, and individualized training and nutrition strategies to thrive. By understanding differences and supporting them intelligently, everyone can unlock their true performance potential.

References

• Elliott-Sale, K. et al., (2025). Why we must stop assuming and estimating menstrual cycle phases in laboratory and field-based sport-related research. Sports Medicine.

• McNulty, K. L., Elliott-Sale, et al., (2020). The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysis. Sports Medicine.

Meet the Experts Behind This Conversation