Food to Fuel : Nutrition for Active Women
Optimizing Health, Performance, and Longevity Through Smart Nutrition
For active women at every stage of life, nutrition is more than just fuel—it’s a foundation for strong bones, healthy hormones, mental clarity, muscle development, and long-term wellness. In a recent webinar hosted by the HSS Women’s Sports Medicine Center and the HSS Education Institute, experts Heidi Skolnik, MS, CDN, FACSM, and Dr. Meghan McKenna, MD, offered vital insights into how women can best support their active lifestyles with thoughtful, evidence-based nutrition. Here are some of the key takeaways from that rich discussion.
Know Your Nutrients: The Power of Testing First
While supplements can play a supportive role, they’re not a one-size-fits-all solution. Both Skolnik and Dr. McKenna emphasized the importance of understanding individual nutritional needs—especially for nutrients like iron and vitamin D, which are frequently low in active women.
“You wouldn’t go ahead and supplement without knowing [your levels],” Skolnik advises. “You don’t need more iron than you need.”
For adolescents, menstruating women, vegans, vegetarians, and anyone dieting or training intensely, annual iron and vitamin D screenings are smart practice. Iron, in particular, should be evaluated with a full panel that includes ferritin, as women can be deficient even without showing signs of anemia.
Smart Supplementing: Fill Gaps, Don’t Replace Meals
While supplements won’t fix a poor diet, they can support a good one. A daily multivitamin isn’t essential for everyone, but it can help cover nutritional bases—especially for nutrients like vitamin B12, calcium, and omega-3 fatty acids. However, caution is key.
“Take name-brand supplements,” Skolnik warns, “some of these things could be out of someone’s garage.”
Cost, quality, and dietary patterns should all guide whether supplementation is necessary—and always in tandem with professional guidance.
Building and Protecting Bone Health Early On
Bone density reaches its peak in the mid-20s, making adolescence and early adulthood critical windows for prevention. If women don’t reach optimal peak bone mass during this time, their risk of osteoporosis increases dramatically later in life.
Dr. McKenna explains, “It’s like starting high and trying to slow the decline. If you don’t build up enough in your early years, you’re already behind.”
DEXA scans (which measure bone density) are recommended for average-risk women starting at age 65, but earlier testing is advised for those with risk factors—like irregular menstrual cycles, low body weight, or a history of disordered eating.
The Athlete Triad and RED-S: When Fueling Falls Short
Many active women unknowingly fall into patterns of underfueling, whether due to diet culture, busy lifestyles, or intentional calorie restriction. This can result in Relative Energy Deficiency in Sport (RED-S) or the Female Athlete Triad, which links:
- Low energy availability
- Menstrual dysfunction
- Decreased bone density
“Young girls should be getting their period,” Skolnik stresses. “It is not a badge of honor that they’re working hard if they lose it—it means their body doesn’t have enough fuel.”
RED-S doesn’t just impact periods and bones—it can also blunt muscle development, slow digestion, alter hormone function, and delay recovery. Even performance in strength training and cardio can plateau without adequate nutrition.
Nutrition in Injury Recovery: Fueling to Heal
Injury recovery demands strategic eating, not restriction. Contrary to the common urge to cut calories when physical activity decreases, healing requires adequate—and sometimes increased—nutrition.
“Especially if you’re non-weight bearing or on crutches,” says Skolnik, “you may need more calories than you think.”
Vitamin C supports wound healing, while calcium and vitamin D are essential for bone repair. Lean proteins and healthy fats also contribute to maintaining and rebuilding muscle tissue. Ultimately, a well-balanced diet rich in whole foods supports faster and more complete recovery.
Ditch Diet Culture: Focus on Function and Satisfaction
Perhaps the most resonant message of the webinar was to reject diet culture and instead embrace an approach to eating that supports your function, performance, health, and satisfaction. Nutrition doesn’t need to be perfect to be effective—but it does need to be intentional and adequate.
“Ditch the diet culture, focus on function and satisfaction,” Skolnik encourages. “You’ll get more pleasure from food, and your healthy weight will be more stable.”
Final Thoughts: Small Changes, Big Impact
Improving your nutrition doesn’t have to be overwhelming. Even small, consistent changes—like eating more frequently, including a protein source with every meal, or prioritizing breakfast—can lead to long-term benefits.
“Just one or two changes that feel realistic can make a big difference,” Dr.McKenna concludes.
For active women of all ages, honoring your body’s needs with adequate and quality nutrition isn’t just about staying fit—it’s about thriving through every life stage.
💡Takeaway Tips
- Get your labs checked yearly, especially iron and vitamin D.
- Eat enough to support both performance and recovery.
- Supplement wisely—not excessively—and go for reputable brands.
- Don’t fear food. Nutrition is not about perfection; it’s about consistency and care.
Conclusion
Proper nutrition is a cornerstone of success for active women, whether they’re professional athletes or fitness enthusiasts. A well-balanced diet, rich in essential nutrients, supports not only athletic performance but also long-term health, including bone density, muscle recovery, and injury prevention. By focusing on fueling the body with the right nutrients, such as iron, vitamin D, protein, and calcium, active women can optimize their physical performance and recovery while ensuring they maintain a healthy weight and energy balance.
Equally important is the need to address any underlying issues such as RED-S (Relative Energy Deficiency in Sport) and the Athlete Triad, both of which can disrupt hormonal health and hinder performance. By ditching diet culture and focusing on function, health, and satisfaction, active women can foster a healthier relationship with food, leading to more consistent and sustainable results.
Incorporating smart supplementation, including calcium, omega-3 fatty acids, and B vitamins, can further support the nutritional needs of active women. However, these should always be used in conjunction with a healthy, balanced diet, ideally under the guidance of a healthcare provider. Ultimately, when nutrition is prioritized, active women can fuel their bodies for both peak performance and lasting wellness.
