Fueling Her Game: Nutrition
Nutrition is crucial for female athletes, with specific needs influenced by menstrual cycles and energy availability. Key points include the importance of carbohydrates, protein, and hydration, as well as the risks of underfueling, which can lead to health issues like RED-S.
From menstrual cycles to under fueling myths, Nutrition Coach Danielle breaks down what women in sport really need to eat to perform, recover, and stay strong season after season.
Introduction
Meet Board Certified Nutrition Coach Danielle Lafata, MA, RD, CSSD, CLT, IFNCP, one of the top performance nutrition voices in elite sports — and now, a trusted expert on the PlayersOnly platform. As the Director of Basketball Nutrition at BYU and former Director of Performance Nutrition for the Phoenix Suns and Mercury, Coach Danielle has spent over a decade fueling the world’s top athletes — from the NBA to the MLB to the World Cup. With a master’s degree in nutrition, a board certification in sports dietetics, and a practitioner’s certification through The Integrative and Functional Nutrition Academy, Coach Danielle not only has hands-on experience in every major locker room, she brings both science and strategy to the table. In her PlayersOnly series Fuel Rules with Coach D, she’s here to break down the myths, mistakes, and must-haves of athlete nutrition — starting with what every female athlete needs to know to nourish, perform, and thrive.
In this first edition, we asked Coach Danielle to dive into one of the most important (and most misunderstood) topics in athlete development: how female athletes should be fueling their bodies. From managing energy during intense training weeks to navigating social pressures around food, Danielle shares what really matters when it comes to performance nutrition. Below, she answers our top questions — no fluff, just practical advice from someone who's coached athletes at every level.
Interview
Q: What are the biggest nutritional differences between female and male athletes, and why do they matter?
Coach Danielle:
The primary differences are rooted in physiology. Female athletes are more likely to experience low iron levels due to menstruation, which can impair oxygen transport, reduce endurance, and affect cognitive performance. They’re also at a higher risk for Low Energy Availability (LEA), especially because of their menstrual cycles, body composition demands, and increased iron needs.
The most important difference, though, is how hormonal fluctuations impact metabolism, recovery, and energy needs. Estrogen and progesterone fluctuate across the menstrual cycle and directly affect carbohydrate utilization, fluid balance, and protein turnover.
Q: How does the menstrual cycle impact energy levels, performance, and nutrition strategy? What should athletes—and coaches—keep in mind?
Coach Danielle:
The menstrual cycle has four phases, each influencing energy, mood, and nutrient needs. While the average cycle is 28 days, it can range from 21–40.
Menstruation (Days 1–4): Estrogen and progesterone are at their lowest. Athletes may feel tired or low-energy. Focus on iron-rich, anti-inflammatory foods and recovery.Follicular Phase (Days 4–14): Estrogen rises, improving insulin sensitivity and increasing carbohydrate use for fuel. Energy tends to be more stable, and recovery is usually more efficient.Ovulation (around Day 14): Estrogen peaks. Athletes might feel stronger and more powerful, but ligament laxity increases, raising the risk of injury.Luteal Phase (Days 15–28): Progesterone dominates. This increases core temperature, raises resting energy expenditure (by about 100–300 calories), and can reduce sleep quality. Cravings and GI symptoms are more common here.
What to keep in mind:
Track the cycle and adjust training/nutrition accordingly. Keep in mind that this might not always be practical for team sports.Increase carb and protein intake during the luteal phase.Watch for signs of LEA—especially in athletes who underfuel during the second half of their cycle.
Q: Can you break down what to eat during different phases of the cycle?
Coach Danielle:
Here’s a sample day for each phase. Of course, amounts will vary depending on age, size, and activity level.
Follicular Phase Sample Meal Plan
Breakfast: Scrambled eggs with spinach and tomatoes; oatmeal with blueberries, chia seeds, almond butterSnack: Greek yogurt with honey and walnuts; orange slicesLunch: Grilled chicken quinoa bowl, roasted carrots, beets, kale, tahini drizzleSnack: Hummus with veggies; rice cakes with almond butterDinner: Baked salmon, wild rice, sautéed zucchini, salad with olive oil and pumpkin seeds
Ovulation Phase Sample Meal Plan
Breakfast: Protein smoothie (banana, spinach, collagen, flaxseeds, almond milk); hard-boiled eggSnack: Trail mix with almonds, dried tart cherries, and dark chocolateLunch: Turkey burger or tofu wrap with avocado and greens; sweet potato wedgesSnack: Cottage cheese with pineapple; roasted chickpeasDinner: Shrimp stir-fry with brown rice and mixed vegetables; side of edamame
Luteal Phase Sample Meal Plan
Breakfast: Overnight oats with pumpkin seeds, banana, protein powderSnack: Apple with almond butter; small square of dark chocolateLunch: Ground turkey lettuce wraps, avocado, brown rice, black beans; roasted Brussels sproutsSnack: Protein smoothie with berries, spinach, and flaxseedDinner: Baked cod or tempeh with roasted squash and green beans; quinoa pilaf
Q: What’s a common misconception about fueling for women—especially around energy, weight, or hormones?
Coach Danielle:
That cutting calories—especially carbs—is the key to performance or weight loss. It almost always leads to negative consequences: fatigue, poor recovery, muscle soreness, and disrupted sleep. Restricting calories and continuing to train hard causes the body to downregulate metabolism, reproductive hormones, and bone turnover in order to preserve energy. That puts health and performance at serious risk.
Q: What are your top three nutrition essentials for female athletes?
Coach Danielle:
Carbohydrates. They fuel high-intensity movements and full-game energy.Protein. Prioritize it at every meal and snack to support muscle recovery and growth.Hydration. It affects digestion, focus, temperature regulation, and performance.
Q: What does a strong, balanced day of eating look like during a heavy training period?
Coach Danielle:
Start with a solid breakfast including carbs and protein. Eat every 2-3 hours, including snacks. Fuel before and after practices or games. Don’t skip meals, and make post-training nutrition a priority—especially when recovery time is short.
Q: What do you recommend for pre-workout and recovery snacks?
Coach Danielle:
30 minutes before:
BananaOutplay bar8–12 oz of a sports drink (with sugar—it helps here)
60–90 minutes before:
PB&J sandwichBagel with almond butterCheese or hummus with whole grain crackersClif Bar
Q: Are there any key nutrients or supplements that female athletes tend to overlook?
Coach Danielle:
Iron: Essential for endurance and brain function. Most female athletes need more due to menstruation. But don’t just start to take iron just to take it. Make sure you are testing your serum Ferritin levels with your physician.Vitamin D: Crucial for bone health and immune function. Especially important for indoor athletes.Omega-3s (EPA/DHA): Help reduce inflammation and support hormonal balance and brain health.
Q: What’s one habit or trend that female athletes should stop—even if it’s popular?
Coach Danielle:
Fasted training. Especially in the morning, it can spike cortisol, disrupt hormones, impair recovery, and increase injury risk. Even something small—like a banana or piece of toast—makes a huge difference.
Q: Why is underfueling such a serious risk for female athletes? What are the signs?
Coach Danielle:
Underfueling leads to RED-S—Relative Energy Deficiency in Sport. It affects the entire body, from metabolism to mood to immune function. Some of the early red flags include:
Physical symptoms:
Menstrual disturbancesGI issuesLow heart ratePoor sleepFatigue
Performance symptoms:
Plateauing or declining performanceIncreased irritabilityConstant sorenessDifficulty focusing
Q: How can athletes tell the difference between healthy discipline and dangerous restriction?
Coach Danielle:
Discipline supports performance and well-being: eating enough, including all food groups, fueling around training, and maintaining energy throughout the day. Restriction looks like obsessing over “clean” eating, skipping meals, ignoring hunger, or feeling anxious around food. One fuels growth—the other chips away at it.
Q: As someone who used to feel pressure to look a certain way while competing, what would you say to athletes stuck between “eating clean” and eating enough?
Coach Danielle:
You didn’t come here to look the part. You came here to play the part. Clean eating might look good on social media, but it often leaves athletes low on energy, fixated on food, and underperforming. Fueling appropriately isn’t weakness—it’s maturity. And it’s your competitive advantage.
Q: What are the long-term risks of RED-S that many athletes don’t realize?
Coach Danielle:
RED-S affects everything: bone density, fertility, immune function, and mental health. Female athletes in their teens and twenties are building peak bone mass. If they lose their period from underfueling, they’re also losing the hormonal support needed to protect their bones, mood, heart, and long-term health. It’s not just “missing a period”—it’s missing your body’s internal safety signals.
Q: Can you explain the role of carbohydrates using that queen bee analogy you like?
Coach Danielle:
Think of the hypothalamus—the brain’s control center—as the queen bee of your body. If carbs and nutrients (the worker bees) stop showing up, she assumes the hive is under threat. She’ll shut down hormone signals, halt ovulation, lower libido, and conserve energy. But when the hive is fed and supported, she thrives—and so do you. Carbs tell your body it’s safe to grow, recover, and perform.
Q: How has your work with pro athletes like the Phoenix Sun and Mercury has shaped your approach at the college level?
Coach Danielle:
Working with the Suns showed me how far smart nutrition can take an athlete—physically and mentally. At BYU, my focus is helping athletes get ahead of common issues. Every interaction is a chance to teach them how to fuel with intention, avoid burnout, and take care of their bodies—whether they go pro or not.
Q: Do you have a personal nutrition non-negotiable?
Coach Danielle:
Something is always better than nothing. A fried sandwich might not be ideal, but it’s still protein, carbs, and fat. That’s fuel. Fuel keeps the body running.
Q: If you had to sum up your female athlete nutrition philosophy in one sentence, what would it be?
Coach Danielle:
Fuel isn’t optional—it’s power. Strong female athletes eat to perform, thrive, and lead.
Q: What’s one takeaway you hope every athlete remembers from this conversation?
Coach Danielle:
Fueling isn’t about perfection. It’s about consistency, confidence, and learning to trust what your body needs to feel and perform its best.
Conclusion
For female athletes, nutrition isn’t a background detail—it’s a central part of performance, health, and longevity. From cycle-aware fueling strategies to embracing carbohydrates as a foundation rather than a fear, this edition of Fuel Rules proves that smart fueling isn’t restrictive—it’s resilient. The strongest athletes aren’t the ones who eat the least or train the hardest without support. They’re the ones who understand their bodies, nourish them accordingly, and lead with power.
Stay tuned for the next edition of Fuel Rules with Coach Danielle—where we’ll keep helping athletes fuel the way they train: with purpose.
