🏔️ Fuel Her Greatness: A Parent’s Guide to Nutrition for Girl Athletes
As a parent, you want the best for your daughter—on and off the field. Whether she’s sprinting down the soccer field, flipping on a gymnastics mat, or throwing kicks in Taekwondo, her performance, energy, and recovery all hinge on one thing: proper nutrition.
At She Moves Wellness, we know that female athletes have unique nutritional needs. That’s why we created our Pyramid of Nutritional Needs for Female Athletes—a simple yet powerful tool to help you understand what really fuels her potential.
Let’s break it down from the ground up! 🧱
🔻 1. Energy Availability & Hydration – The Foundation of It All
Without enough energy (aka calories) and water, everything else crumbles.
Why it matters: Female athletes are especially vulnerable to low energy availability, which can lead to fatigue, poor performance, mood swings, and even disruptions in menstrual cycles.
What to do: Make sure she’s eating enough overall, especially on busy training days. Keep water bottles full and snacks handy. Hydration starts in the morning—not just during practice!
🍳 2. Macro & Micronutrients – The Building Blocks
Your girl needs the right mix of carbs, protein, fats, and essential vitamins/minerals to thrive.
Carbs = energy, especially important before and after practice.
Protein = muscle repair and growth, key for recovery.
Healthy fats = hormone health, especially during puberty.
Micronutrients like calcium, vitamin D, and iron are critical during growth spurts.
Tip: Make meals colorful and varied. Smoothies, yogurt bowls, wraps, and fun bento boxes are all great choices.
🥪 3. Pre-, Intra-, and Post-Exercise Fueling – The Performance Edge
Just like a car needs gas before a trip, your daughter needs fuel to perform.
Pre-exercise: A snack 30–60 minutes before training boosts energy (think banana + nut butter).
Intra-exercise: Water or electrolyte drinks help during long or intense sessions.
Post-exercise: A combo of protein + carbs within 30–60 minutes helps her bounce back stronger.
🤸♀️ 4. Type of Exercise/Training – Not All Sports Are the Same
A dancer has different needs than a swimmer.
Endurance sports may require more carbs and hydration.
Power sports benefit from protein for muscle recovery.
Team sports combine both!
Make sure her nutrition plan matches her activity type and volume.
🌀 5. Hormones – The Female Athlete Factor
Hormonal shifts—especially during puberty—can impact energy levels, metabolism, recovery, and mood.
Nutrition supports hormone balance.
Consistent fueling can help regulate cycles and avoid issues like Relative Energy Deficiency in Sport (RED-S).
This is where awareness and education matter. Normalize body changes and support her with understanding, not pressure.
🎂 6. Age – Because a 10-Year-Old Isn’t a 16-Year-Old
Nutrition must grow with her.
Younger athletes need more guidance and structure.
Teens may begin making their own food choices—make sure they’re informed and positive.
Check in regularly and encourage questions and curiosity about food and wellness.
🌟 7. Individualization – One Size Does NOT Fit All
This is the top of our pyramid for a reason. Every girl is different.
Some girls may need more support emotionally around food.
Others may need help with meal prep or managing nutrition on competition days.
What works for one athlete may not work for another. That’s why She Moves Wellness focuses on tailored guidance, built around her needs, her sport, and her personality.
❤️ Parents, You’re Her First Coach
You play a huge role in shaping how your daughter views food, her body, and self-care.
✨ Model balance.
✨ Celebrate her strength, not her size.
✨ Focus on how food fuels her dreams—not restricts them.
When we nourish her body and her mindset, we unlock her power to Move. Heal. Play.
💬 Want help building a nutrition plan for your daughter?
Check out our resources, workshops, and personalized coaching at
Let’s raise strong, smart, healthy girls—together. 💪🌸