Macro partitioning
Female elite football players should consume carbohydrates in the range of 7-10 g/kg body weight per day to optimize glycogen stores, with adjustments based on training load.
To perform well, female footballers need high carbohydrate intake, typically 7-10 grams per kilogram of body weight daily, especially during heavy training. Adjust this down to 3-6 g/kg on lighter days. Prioritize carbohydrate-rich foods like bread, rice, and fruits, and ensure you tolerate these amounts during training before using them in matches.
Available data suggest that a carbohydrate intake in the range of 7– 10 g kg−1 BW day−1 may be necessary to ensure optimal glycogen stores in periods with high training volume and frequency.
Why this rating
Based on consensus statements and physiological principles of glycogen storage.
Source
Nutritional optimization for female elite football players—topical review
Maysa Vieira de Sousa et al. · Scandinavian Journal of Medicine and Science in Sports · 2021
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