Macro partitioning
Female athletes should consume 1 g of carbohydrates per kg of body weight in the hours prior to aerobic exercise to maximize carbohydrate availability, as pre-exercise feeding is likely more important during the follicular phase when carbohydrate oxidation rates are elevated.
One to four hours before your aerobic workout or race, eat carbohydrates equal to 1 gram per kilogram of your body weight. For example, if you weigh 60 kg, eat 60 grams of carbs (e.g., a banana and a small bowl of oatmeal). This helps ensure you have enough fuel for your muscles, especially if you are in the first half of your menstrual cycle.
Operationally, women participating in aerobic exercise should consume at least 1 g/kg of carbohydrates in the hours leading up to an exercise bout to maximize carbohydrate availability.
Why this rating
Based on narrative review of studies on pre-exercise carbohydrate feeding in women.
Source
Sex differences and considerations for female specific nutritional strategies: a narrative review
Kealey J. Wohlgemuth et al. · Journal of the International Society of Sports Nutrition · 2021
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