Resetting the Narrative: How Carbs Recharge Performance in Active Women

In the world of nutrition, trends come and go, but one thing remains constant: the importance of a balanced diet. Particularly for women in peri and menopause, maintaining a balanced diet is crucial for overall health and wellbeing. Yet, amidst the myriad of dietary advice, there's often confusion and fear surrounding certain food groups, particularly carbohydrates. Let's have a look at why a balanced diet, inclusive of carbohydrates, is essential for women, particularly in this stage of life.
The Carbohydrate Conundrum
Women perform at their best when their bodies are adequately fuelled, and carbohydrates play a pivotal role in this process. Despite being the preferred fuel source for our brains and necessary for sustaining high-intensity efforts, carbohydrates have faced unwarranted scrutiny and demonisation in recent years.
The Fallout of Carb-Phobia
The roots of carb-phobia can be traced back to the misguided low-fat craze, where fat was vilified and replaced with sugar in many processed foods. This led to detrimental health consequences, including weight gain and metabolic issues. Unfortunately, this trend spurred a swing in the opposite direction, with many individuals becoming overly cautious of carbohydrates.
Understanding Hormonal Sensitivity
For women, especially those in peri and menopause, hormonal fluctuations can exacerbate the effects of extreme dietary restrictions. Hormones designed for our survival make women more sensitive to dramatic dietary changes. Intermittent fasting and low-carb diets, popular among men, may not yield the same benefits for women and can disrupt hormonal balance, leading to increased stress and difficulty in managing body composition.

The Importance of Carbohydrates
Carbohydrates are not only essential for fuelling exercise and supporting performance but also play a crucial role in maintaining hormonal balance and overall health. When carbohydrate intake falls short, there's a marked reduction in the production of kisspeptin, a neuropeptide responsible for regulating sex hormones and reproductive function. Additionally, inadequate carbohydrate intake can impair immune function, stress response, and iron regulation, particularly in women.
Research Insights
Recent studies have shed light on the negative impacts of low-carb diets on athletes, revealing elevated inflammation, impaired immune function, and decreased performance. Women, in particular, may experience greater physiological disruptions in response to low carbohydrate intake compared to men. And if you are thinking... “But I’m not an athlete…” Well if you are training purposefully then you are!

Practical Recommendations
To avoid the detrimental effects of low carbohydrate availability, it's essential for women to prioritise carbohydrate intake, especially around exercise and training sessions. Aim for a balanced diet that includes 40% carbohydrates, 30% protein, and 30% fats at every meal, ensuring adequate fuel for physical activity and recovery. But remember to prioritise high quality macronutrients e.g carbs from wholegrains and fruit and veg rather than processed food, and good quality fats such as oily fish, nuts and seeds. And as we enter peri and menopause the role of protein becomes even more important - see my separate blog on that one!
Also remember that a little treat never did anyone any harm, so have your choice of indulgence every now and then, it's good for the soul!
In a landscape inundated with dietary trends and quick fixes, it's crucial for women in peri and menopause to prioritise a balanced diet that includes carbohydrates. Restricting or demonising any food group, including carbohydrates, is not conducive to optimal health and performance. By embracing a balanced approach to nutrition, women can support their hormonal health, enhance their performance, and safeguard against potential health risks associated with extreme dietary practices. Remember, fuelling your body adequately is key to thriving during all life stages.