Being a female athlete is powerful, demanding, and inspiring — your nutrition should match your ambition. This all-in-one fuelling guide is designed to help female athletes unlock peak performance, protect long-term health, and take charge of their fuelling with confidence.

Whether you’re training, competing, or recovering, this 35+ page booklet simplifies what you need to know about nutrition so you can thrive in your sport and in life.

Inside, you’ll find:

✨ Fuelling for Female Athletes
Understand why women have unique fueling needs and how to eat to support strength, energy, and recovery.

✨ RED-S & The Female Athlete Triad
Spot the warning signs of underfuelling, protect your health, and learn strategies to keep hormones, bones, and performance strong.

✨ Iron & The Female Athlete
Discover why iron is a game-changer for female athletes, how to recognize low iron symptoms, and the best food strategies to stay energized.

✨ Calcium & Vitamin D3
Build stronger bones and lower your injury risk with the key nutrients every female athlete needs but often overlooks.

✨ Vegetarian & Vegan Considerations
Learn how to build balanced plant-based performance meals that deliver the right mix of protein, iron, and B-vitamins, and more.

✨ Nutrition & The Menstrual Cycle
Understand hormonal changes that may impact your appetite during the different phases of your menstrual cycle.

✨ Female Athlete Case Studies
Real-life fueling stories that show how athletes overcame nutrition struggles to achieve peak performance.

✨ Performance Plates for Women
Easy, visual guides that show you how to fuel for light, moderate, and heavy training days.

✨ Understanding Portions
A simple, no-math way to build meals and snacks that match your goals and training demands.

✨ Athlete Grocery List
Stock your fridge and pantry with female-focused essentials to make quick, high-performance meals anytime.