When it comes to fuelling endurance sports like running, triathlon, and strength training, understanding macronutrients—protein, carbohydrates, and fats—is a game-changer.

You might be training hard, eating ‘healthy,’ and still not seeing the performance gains, energy levels, or fat loss results you expect. That’s because what you eat—and in what proportions—matters just as much as how much you train.

For female athletes juggling work, family, and training, proper nutrition doesn’t have to be complicated, but it does need to be intentional. This guide will walk you through:

What macronutrients are and why they matter
How to balance protein, carbs, and fats for endurance training
Why female athletes need a slightly different approach to macros
Practical strategies to fuel properly without obsessing over numbers

1. What Are Macros and Why Do They Matter?

Macros (short for macronutrients) are the three primary nutrients that provide energy:

Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Fats = 9 calories per gram

Every meal you eat contains a mix of these macronutrients. Balancing them correctly can support energy levels, optimise recovery, and help you feel stronger in training and daily life.

Why Female Athletes Should Pay Attention to Macros

For women, hormonal fluctuations, energy demands, and muscle recovery make getting the right mix of macros crucial. An imbalance (too little protein, too few carbs, or too much fat) can lead to:

Low energy & burnout
Poor workout performance & slow recovery
Disrupted menstrual cycles & hormonal imbalances
Unintentional muscle loss

Instead of focusing on calories alone, looking at macros ensures you’re getting the right fuel for your body’s needs.

2. Protein: The Building Block for Strength & Recovery

Protein is essential for:

Muscle repair & growth after training
Supporting immune function (especially for high-mileage runners)
Preventing muscle loss during endurance training
Keeping you fuller for longer, helping with fat loss goals

How Much Protein Do Female Athletes Need?

Endurance training (running, triathlon): 1.2-1.6g per kg of body weight
Strength & hybrid training: 1.6-2.2g per kg of body weight

💡 Example: If you weigh 60kg, aim for 72-96g of protein per day depending on your training volume.

Best Sources of Protein for Active Women

Lean meats: Chicken, turkey, lean beef
Fish & seafood: Salmon, tuna, prawns
Dairy: Greek yoghurt, cottage cheese
Plant-based options: Tofu, tempeh, lentils, chickpeas, quinoa
Protein supplements: Whey, pea, or soy protein

💡 Tip: To optimise muscle recovery, aim for 20-30g of protein per meal and prioritise protein post-workout.

3. Carbohydrates: Your Primary Fuel Source

Carbohydrates are the main energy source for endurance training. Skimping on carbs can lead to:

Sluggish workouts & early fatigue
Brain fog & poor focus
Slower recovery & higher injury risk

How Many Carbs Do Female Athletes Need?

Light training days: 3-5g per kg body weight
Moderate training (1 hour/day): 5-7g per kg
Intense endurance training (2+ hours): 7-10g per kg

💡 Example: A 60kg athlete doing moderate endurance training should aim for 300-420g of carbs per day.

Best Carbohydrate Sources for Female Athletes

Whole grains: Oats, brown rice, quinoa, wholemeal bread
Fruits & vegetables: Bananas, sweet potatoes, berries
Legumes: Lentils, beans, chickpeas
Dairy: Milk, yoghurt
Simple carbs for training: Energy gels, honey, rice cakes

💡 Tip: Eat carb-rich meals 2-3 hours before training and refuel within 30 minutes post-workout with carbs + protein.

4. Fats: Essential for Hormone Health & Endurance

Fat is crucial for:

Hormonal balance (especially for active women)
Joint & brain health
Sustained energy for long endurance sessions

How Much Fat Do Female Athletes Need?

General guideline: 1-1.5g per kg body weight

💡 Example: A 60kg athlete should aim for 60-90g of fat per day.

Best Sources of Healthy Fats

Avocados
Nuts & seeds: Almonds, walnuts, chia, flaxseeds
Fatty fish: Salmon, mackerel, sardines
Olive oil & coconut oil
Dark chocolate (85%+ cocoa)

💡 Tip: Don’t cut fats too low—hormonal imbalances, poor recovery, and low energy can result from under-eating fat.

5. Putting It All Together: A Balanced Macro Approach

Instead of overcomplicating macros, a simple plate method can help:

½ plate carbs (fuel for training)
¼ plate protein (muscle repair & recovery)
¼ plate healthy fats (hormonal health & energy)

💡 Pre-Run Fuel Example:

Oats + banana + nut butter
Greek yoghurt + berries + granola

💡 Post-Run Recovery Example:

Chicken + rice + avocado
Protein smoothie with banana & peanut butter

💡 Everyday Balanced Meal:

Salmon + quinoa + roasted veg
Tofu stir-fry with rice & sesame oil

Final Thoughts: Macros for Performance & Longevity

Understanding macros isn’t about tracking every gram—it’s about ensuring your nutrition supports your training, energy, and recovery.

Key Takeaways:

Protein fuels recovery & muscle repair (aim for 1.2-2.2g per kg)
Carbs power performance & endurance (adjust based on training)
Fats support hormones & sustained energy (don’t cut too low!)
Balanced nutrition > restrictive diets—fuel your body for strength & performance