What sports nutrition is best for women?

For decades, sports science has operated under a reductive and fundamentally flawed assumption: that female athletes are simply smaller versions of men. The nutrition protocols, hydration strategies, and macronutrient recommendations that still dominate physiology textbooks today were largely established using male cohorts. This approach, while simplifying for researchers wishing to avoid the complexities of hormonal fluctuations, has left women navigating their nutritional preparation blindly. However, the question "What sports nutrition is best for women?" demands an answer that goes beyond mere gendered marketing or arbitrary calorie reduction.

This article aims to become the definitive reference on the subject. We will analyze in depth the biochemical mechanisms that differentiate the sexes, the impact of the menstrual cycle on energy needs, and the dangers of chronic calorie deficit. We will also demonstrate, through a competitive and technical analysis, why nutritional solutions based on natural ingredients such as fruit purees, brown rice syrup, and plant-based proteins are the most suitable response to the physiological challenges of the modern female athlete, whether she is aiming for an Olympic podium finish or simply enjoying herself.

Women's physiology requires a specific nutritional approach.

Today, scientific research and field experience converge on an undeniable reality: female physiology has metabolic, hormonal and gastrointestinal specificities that require a tailored nutritional approach. From the unique management of glycogen stores to the profound impact of ovarian hormones on lipid oxidation, and including increased susceptibility to digestive issues during exercise, female athletes must contend with a complex "bio-machinery." It is in this context that the natural nutrition approach, championed by brands like Mulebar, becomes truly meaningful. By prioritizing raw, easily digestible ingredients free from chemical additives, we not only address the need for performance but also the requirement for superior physiological tolerance.

Sexual dimorphism and energy metabolism: The physiological basis

To develop a relevant nutritional strategy, it is essential to understand the mechanisms by which the female body produces and uses energy. These fundamental differences, or sexual dimorphism, dictate the type of fuel to prioritize before, during, and after exercise.

Metabolic flexibility and lipid oxidation

One of the most marked differences between the sexes lies in the selection of energy sources for exertion. Studies consistently show that women have a greater capacity to oxidize lipids (fats) compared to carbohydrates during submaximal intensity endurance exercise. This characteristic is intrinsically linked to the female hormonal environment, specifically the presence of estrogen. Estradiol promotes the expression of genes involved in lipolysis and the transport of fatty acids to the mitochondria, the cell's energy powerhouses.

In practical terms, this means that for the same relative intensity of exercise (for example, running at 65% of one's maximum aerobic speed), a woman will draw more heavily on her intramuscular triglyceride reserves (fat droplets stored directly in the muscle) than a man, who will more quickly deplete his glycogen stores (sugar reserves). This "glycogen sparing" gives women a natural, "diesel-like" endurance, theoretically allowing them to sustain long efforts with less reliance on the massive carbohydrate intake that often characterizes men's strategies.

However, this increased ability to burn fat should not lead to the strategic error of eliminating carbohydrates. On the contrary, it suggests that the nature of the carbohydrates consumed should be adapted. Rather than saturating the body with sugars with a high glycemic index that cause insulin spikes and block fat oxidation, the active woman benefits more from slow-release energy sources. This is where the formulation of Mulebar products becomes strategically relevant. The use of brown rice syrup as the carbohydrate base in our energy bars, gels, and compotes... It offers a moderate absorption profile. Unlike industrial glucose-fructose syrups, brown rice syrup helps maintain stable blood sugar levels, thus supporting a woman's natural lipid metabolism while providing the glucose needed for the brain and high-intensity exercise.

Glycogen management and high intensity

While women are efficient fat burners at low-intensity exercise, glycogen management becomes critical as the intensity increases. Research indicates that women store proportionally as much glycogen as men, but that the key enzyme responsible for its breakdown (glycogen phosphorylase) is less active under the influence of estrogen.

It has been observed that during high-intensity training, women manage to conserve up to 50% more glycogen than men. This might seem like an advantage, but it also implies a potential difficulty in quickly accessing these sugars during explosive efforts (sprints, steep climbs). This underscores the importance of an external supply of "fast" but digestible carbohydrates during critical phases of the race.

Mulebar energy gels, formulated with rice syrup and agave syrup, or energy fruit compotes, provide this readily available fuel. The presence of natural fructose from fruits (apricot, orange, strawberry) allows the body to utilize different intestinal transporters than glucose, thus optimizing the overall absorption of carbohydrates without overloading the digestive system, which is often slower in women.

Protein metabolism: myths and realities of muscle mass

Sports nutrition marketing has long perpetuated the myth that protein is only for men looking to "bulk up," while women should stick to salads to "slim down." Physiologically, this is nonsense. Women have high structural protein requirements to support tissue repair, hormone synthesis, and immune health.

It is true that women oxidize fewer amino acids (such as leucine) during exercise than men. The female body is therefore more efficient at using muscle protein during exercise, which limits catabolism (muscle breakdown). However, post-exercise recovery requires special attention. Due to significantly lower testosterone levels (approximately 15 to 20 times lower than in men), women do not benefit from the same natural anabolic stimulus. The post-exercise nutritional or metabolic window is therefore crucial for triggering protein synthesis.

Current recommendations place the needs of sporty women between 1.6 and 1.8g of protein per kg of body weight per day. For a 60 kg athlete, this represents a daily intake of 96 to 108g of protein. Reaching this total with a typical diet can be difficult, especially for those who limit red meat. Therefore, incorporating high-quality protein snacks is essential. Mulebar protein bars, using a blend of pea and soy proteins , perfectly meet this need. This choice of plant-based proteins is doubly beneficial for women:

• Complete profile: The pea/soy combination guarantees a complete profile of essential amino acids, including the BCAAs needed for muscle recovery.

• Digestion and Acidity: Plant proteins are less acidifying for the body than dairy proteins (Whey) and do not contain lactose, a common allergen causing bloating in many women.

Comparative table: sexual dimorphism and nutritional implications

Nutritional chronobiology: adapting diet to the menstrual cycle

One of the most significant blind spots in traditional sports nutrition is the ignorance of monthly hormonal fluctuations. A woman's hormonal physiology is not the same on day 1, day 14, and day 24 of her cycle. These variations influence body temperature, hydration, insulin sensitivity, and mood. Ignoring these phases is like training "against the grain" half the time.

Follicular phase (Days 1 to 14): the window of high performance

This phase begins on the first day of menstruation and extends until ovulation. It is characterized by initially low levels of hormones (estrogen and progesterone), followed by a gradual rise in estrogen.

• Metabolic profile: During this phase, a woman's physiology most closely resembles that of a man in terms of energy metabolism. Insulin sensitivity is optimal, meaning that ingested carbohydrates are efficiently transported to the muscles to be stored as glycogen.

• Nutritional strategy: This is the ideal time to schedule the most intense training sessions (VMA, threshold, strength) and to maximize glycogen stores.

  • Carbohydrates: Carbohydrate intake is highly utilized. A "carbohydrate loading" strategy will be more effective during this pre-competition phase.

  • Iron: The menstrual period (days 1-5) leads to significant iron loss. It is crucial to increase iron intake, whether heme (animal-based) or non-heme (plant-based + Vitamin C). Mulebar bars, containing oats (rich in iron) and fruits rich in Vitamin C (such as goji berries or lemon), are valuable allies in supporting erythropoiesis (red blood cell production) from the beginning of the cycle.

Ovulation and the anabolic window

Around day 14, an estrogen surge occurs, often accompanied by a testosterone surge (the only one of the cycle). This is often when maximum strength is at its peak. However, elevated estrogen can also increase ligament laxity (increasing the risk of knee injury). Nutritionally, this strength capacity must be supported by adequate protein intake.

Luteal phase (Days 15 to 28): the physiological challenge

After ovulation, the corpus luteum produces progesterone, which becomes the dominant hormone, while estrogen levels remain high before declining. This is the most critical phase for performance.

• Insulin resistance and metabolic shift: Insulin sensitivity decreases. The body has more difficulty getting glucose into muscle cells and preferentially uses lipids as fuel. Consuming large quantities of fast-acting sugars during this phase can lead to more pronounced blood sugar fluctuations and "energy crashes".

• Catabolism and recovery: Progesterone has a catabolic effect: it accelerates the breakdown of amino acids. Protein requirements therefore physiologically increase during this phase to maintain muscle mass. In addition, the basal metabolic rate increases (you burn more calories at rest, from 100 to 300 kcal/day), which can cause cravings, often wrongly interpreted as gluttony when they respond to a real energy need.

• Hydration and thermoregulation: Body temperature increases by 0.3 to 0.5°C under the influence of progesterone. This means that the threshold for triggering sweating is delayed: the woman begins to sweat later, when she is already warmer. The risk of heatstroke is increased. Paradoxically, water retention associated with Premenstrual Syndrome (PMS) gives a feeling of bloating, but the water is trapped in the tissues (edema) and less available for blood cooling.

• "Mulebar" strategy for the luteal phase:

  • Opt for moderate glycemic index (GI) foods: Avoid pure glucose gels during training. Mulebar energy bars made with oats and fruit are preferable as they smooth out the glycemic curve.

  • Boost your protein and healthy fat intake: Now's the time to incorporate bars like the Mulebar Peanut & Raspberry bar. Peanuts provide quality protein and fats for satiety and muscle protection, helping to support an increased basal metabolic rate.

• • Magnesium content: Essential for reducing abdominal cramps and PMS irritability. The cocoa (rich in magnesium) present in the Chocolate/Orange and Chocolate Protein bars offers a functional benefit in addition to its delicious taste.

The danger of RED-S syndrome (Relative Energy Deficiency in Sport)

A nutritional analysis for women cannot ignore the scourge of RED-S, formerly known as the "Female Athlete Triad." It occurs when energy intake is insufficient to cover the energy expenditure related to training and basic vital functions.

The critical threshold is often estimated to be around 30 kcal per kg of lean mass per day. Below this threshold, the body shuts down functions "not essential" for immediate survival: reproduction (cessation of menstruation or amenorrhea) and bone density.

The consequences are disastrous: stress fractures, decreased metabolism, depression, and stagnation of performance.

Many "fitness" diets marketed to women (1200 kcal/day) are highways to RED-S. An active woman needs 2200 to 2500 kcal, or even 4000 kcal for a triathlete.

Macronutrients, the cornerstones of female performance

Nutritional architecture rests on three pillars: Carbohydrates, Proteins, and Fats. While general recommendations (50/30/20) exist, they need to be refined for the female athlete.

Carbohydrates: The fuel to modulate

Although women oxidize fats well, carbohydrates remain the limiting factor in high-intensity performance.

• Quantity: Requirements vary from 5g/kg/day (light training) to 10g/kg/day (pre-marathon training load). Carbophobia is common among women concerned about their weight, but it is incompatible with performance. Without sufficient carbohydrates, training intensity drops.

• Quality: The choice of brown rice syrup. This is a major differentiating factor for Mulebar products. Most competing brands use glucose syrup, dextrose, or maltodextrin. These sugars are very effective but cause sharp spikes in blood sugar. Mulebar favors brown rice syrup. This complex sugar, derived from rice fermentation, contains longer carbohydrate chains.

  • Benefit for women: It provides stable energy, preventing reactive hypoglycemia. This is particularly crucial for women who, during the luteal phase, can experience sudden drops in energy if their blood sugar levels fluctuate wildly.

  • Optimal blend: In compotes, Mulebar combines this syrup with the natural sugars of the fruit (fructose). This glucose/fructose ratio utilizes two different intestinal transporters (SGLT1 and GLUT5), maximizing energy absorption of up to 90g of carbohydrates per hour without digestive saturation.

Proteins: building blocks and immunity

We have established the need for an intake of 1.6 to 1.8 g/kg. The quality of the sources is paramount.

• The problem with whey protein: Although an industry standard, whey protein often poses problems for women. It can be inflammatory (acne, joint pain) and difficult to digest (bloating) for those who are lactose intolerant. Furthermore, it generates a significant acid load.

• The Mulebar plant-based solution: The use of pea and soy proteins offers specific advantages.

  • Peas : Rich in iron (crucial for women) and arginine (promotes blood circulation). Hypoallergenic.

  • Soy : The only complete plant-based protein equivalent to meat in terms of amino acid profile. Contains phytoestrogens which, contrary to popular belief, can have a protective and hormonally balancing effect in female athletes (antioxidant).

  • Timing: Consuming 20g of protein within 30 minutes post-exercise is imperative to reverse the cortisol curve (stress hormone, catabolic) which remains elevated longer in women after endurance exercise.

Lipids: the essential forgotten ones

Lipids are often demonized, yet they are the substrate for steroid hormones. A lipid deficiency (<20% of total intake) mechanically leads to a drop in estrogen and progesterone production, resulting directly in amenorrhea and bone density loss.

• Fat quality: It is important to favor unsaturated fatty acids ( Omega-3, Omega-9) which have an anti-inflammatory effect. Chronic inflammation (tendinitis) is common among female athletes.

• Mulebar and Functional Fats: Mulebar bars incorporate ingredients rich in good fats such as cashews, almonds and sunflower seeds. In ultra-endurance efforts (Ultra-Trail > 6h), these lipids become a fuel of choice, offering an energy density twice that of carbohydrates (9 kcal/g versus 4 kcal/g), allowing a reduction in the volume of food ingested.

Critical micronutrients: the battle of the invisible

Beyond calories, female performance often hinges on microscopic factors. Three micronutrients deserve obsessive attention: Iron, Calcium, and Sodium.

Iron: The Achilles' heel

Iron deficiency anemia is the most common nutritional pathology in female athletes.

• Loss mechanisms:

  1. Menstruation: monthly loss of blood.

  2. Impact hemolysis: each stride in running crushes the capillaries in the soles of the feet, destroying red blood cells.

  3. Sweating and urine: increased mineral losses.

  4. Hepcidin: this hormone, secreted in response to the inflammation of exertion, blocks the absorption of iron in the intestine for 3 to 6 hours after training.

• Consequences: Iron transports oxygen (via hemoglobin), so a deficiency (ferritin < 20 µg/L) leads to immediate shortness of breath, a high heart rate during exertion, and chronic fatigue.

• Absorption Strategy: Eating iron is not enough; it must be absorbed. Plant-based (non-heme) iron is poorly absorbed (2-5%), unless it is combined with Vitamin C, which transforms ferric iron into absorbable ferrous iron.

  • Mulebar Synergy: Mulebar recipes are formulated with this biochemical intelligence. For example, the Chocolate & Orange bar combines the plant-based iron from cocoa and oats with the Vitamin C from orange peel. This natural combination boosts absorption much more effectively than a poorly dosed chemical supplement taken at the wrong time.

Calcium and vitamin D: bone strength

Peak bone mass is reached around age 25. After that, the goal is to maintain it. Female athletes who participate in weight-bearing sports (cycling, swimming) or who are amenorrheic are at risk of osteopenia.

• Requirements: 1000 to 1200 mg/day.

• Vitamin D: Essential for calcium absorption. A large portion of the population is deficient, especially in winter. Mulebar Red Fruits or Citrus hydration drinks are enriched with Vitamin D (3.1µg/serving), a rare feature on the market that contributes to the bone and immune health of athletes.

Sodium and hydration: the risk of hyponatremia

Women often have a lighter build and less muscle mass (containing water) than men. They are statistically more affected by dilutional hyponatremia (drinking too much pure, salt-free water), which can be fatal (cerebral edema).

• Signs: Headache, confusion, nausea (often mistaken for dehydration/heatstroke).

• Solution: Never drink pure water during exercise lasting more than 1 hour 30 minutes. Always consume electrolytes. Mulebar citrus or red fruit isotonic drink provides the four major salts (sodium, potassium, magnesium, and calcium) to maintain blood osmolarity without overloading the stomach. The slightly sweet taste encourages regular consumption without nausea, a key factor for female hydration often disrupted by overly chemical tastes.

Digestion and microbiota: the advantage of 100% natural

Why do women suffer more from digestive problems during exercise? Statistics show that female runners are twice as likely as male runners to experience intestinal ischemia, bloating, and exercise-induced diarrhea.

Digestive Anatomy and Physiology

• Mechanics: The geometry of the female pelvis and the proximity of the reproductive and digestive organs create a zone of mechanical "conflict" during repeated impacts (running).

• Hormonal: Prostaglandins released during menstruation stimulate uterine contractions as well as intestinal contractions, accelerating transit (diarrhea). In the luteal phase, progesterone has the opposite effect: it relaxes smooth muscles, slowing gastric emptying (nausea, bloating).

• Ischemia: During exertion, blood leaves the digestive tract for the muscles (-80% flow). The intestinal barrier becomes permeable ("Leaky Gut"), allowing toxins and poorly digested food fragments to pass through, triggering inflammation and pain.

The Crucial Importance of Natural Ingredients

This is where Mulebar's 100% natural positioning is not just a marketing argument, but a "therapeutic" response.

• Avoid the chemical cocktail: The colorings, preservatives (potassium sorbate), artificial flavorings, and intense sweeteners (sucralose, aspartame) found in low-quality gels are major irritants to an intestinal lining already weakened by ischemia. They alter osmolarity and ferment.

• The Mulebar philosophy: By using only natural ingredients (fruits, plant and fruit syrups, cereals, seeds), Mulebar drastically reduces the xenobiotic (foreign) load. Numerous customer reviews overwhelmingly confirm this high digestibility: "No stomach aches," "Peaceful digestion," "Intestinal comfort."

• Energy compote as an alternative: For many women, the viscous, highly concentrated texture of traditional gels triggers nausea, especially towards the end of a race. Mulebar energy compotes offer a "real food" texture—smoother, fruitier, less sugary, and much easier to digest.

Nutrition and maternity (pregnancy and breastfeeding)

Sport doesn't stop with motherhood. More and more women maintain appropriate physical activity during pregnancy and breastfeeding. Nutrition must then serve two bodies: the mother and the child.

Pregnancy: absolute safety required

During pregnancy, the placental barrier allows nutrients and toxins to pass through. The consumption of "chemical" sports nutrition products packed with synthetic caffeine, taurine, or sweeteners should be avoided.

• Mulebar as a healthy snack: Since Mulebar products are organic and additive-free, they are perfectly safe for pregnant women (with the exception of gels containing added caffeine).

• Managing hypoglycemia: Pregnant women are prone to hypoglycemia. Carrying applesauce or a Mulebar in your bag allows you to "re-sweeten" healthily with quality carbohydrates and fruit, rather than with a processed chocolate bar full of saturated fats. Compotes also provide gentle fibers to regulate digestion, which is often slowed down during pregnancy.

Breastfeeding and galactogenesis

Breastfeeding requires an additional energy expenditure of 500 kcal/day.

• Galactogenic Ingredients: Certain foods are known to promote lactation. Oats and almonds, which are the main ingredients in Mulebar bars, are among them. The essential fatty acids in nuts also enrich the lipid quality of breast milk.

• Practicality: For an active mom, the bar is a convenient format for one-handed eating while breastfeeding or pushing a stroller, ensuring that she does not neglect her own nutrition in favor of that of the baby.

Nutrition and menopause

Perimenopause and menopause profoundly alter female physiology, and these hormonal changes have a direct impact on sports nutrition.

The gradual decline in oestrogen alters the way the body uses energy: there is a decrease in fat oxidation, reduced insulin sensitivity and an increased tendency to store carbohydrates as fat. As a result, to maintain performance, it becomes essential to adjust intake, particularly by favouring moderate glycaemic index carbohydrates, high-quality proteins (20 to 30g after exercise to limit muscle loss) and anti-inflammatory fats.

The drop in oestrogen also increases oxidative stress and bone fragility, which reinforces the importance of micronutrients such as magnesium, vitamin D, calcium and omega-3.

Finally, as thermoregulation is less effective and recovery is slower, more structured hydration and an adequate intake of electrolytes become key levers for continuing to perform comfortably and confidently.

Practical protocols

Here's how to integrate this knowledge into supply plans, compared with standard practices.

Mulebar refueling protocols by profile

Profile A: The marathon runner (4-hour goal)

• Challenge: Hitting the wall at the 30km mark (glycogen depletion) + digestive problems.

• Before (D-3): Carbohydrate replenishment (pasta, rice).

• Race morning: Light breakfast (sports cake or sourdough bread + honey). 1 hour before: 1/2 Mulebar Pineapple-Coconut bar (Sustained energy without insulin spike).

• During the race:

  • Km 10: Mulebar Lemon Ginger Gel (Ginger prevents early nausea, the resealable cap allows it to be taken in 3 doses over 2km).

  • Km 20: Mulebar Apricot Compote (Change in texture, freshness, breaking the cloying sweetness).

  • Km 30: Mulebar Salted Caramel Gel (Salt prevents cramps, sugar boosts the brain).

  • Hydration: 500ml/h of Mulebar electrolyte drink for sodium.

Profile B: The triathlete (Olympic distance M)

• Challenge: Combining and digesting in an aerodynamic position on the bike.

• Cycling (40km): It's time for a solid meal. 1 Mulebar Peanut Raspberry Bar (protein + salt + fat) cut into small pieces. Chewing calms stress.

• Running (10km): Switching to liquids. 1 Coffee-flavored Caffeine Gel at km 5 for the final "Kick".

Profile C: The yoga/fitness/wellness practitioner

• Challenge: Muscle recovery and tone without excess calories.

• After your workout: a vegan protein bar in cocoa or almond-strawberry flavor . Provides the 10g of protein needed to tone muscles without feeling heavy. Perfect afternoon snack at the office.

The story of the cap on Mulebar gels

Mulebar gels are the only ones to offer a truly resealable tube with a cap, just like toothpaste tubes. This addresses a demand from female athletes who repeatedly told us at trade shows that the gels on the market, including our Mulebar gels in flexible pouches, weren't suitable for their needs because they were too large and too sugary to consume all at once. The cap allows for more frequent, segmented consumption, which completely changes the nutritional approach by preventing a sudden spike in carbohydrate intake and providing a more consistent supply, thus avoiding the "yo-yo" effect. This approach also applies to men.

Since the tube doesn't leak once empty (a little gel always remains inside), there's no reason to discard it in nature, as some athletes unfortunately do with other brands. Just look along roadsides and trails. Finally, Mulebar gel tubes are reusable. After rinsing with hot water, they can be refilled using their eco-refills. Eco-friendly and economical!

High standards in the service of performance

Sports nutrition for women is not just about pink packaging. It's a precise science that must respect a cyclical physiology, a unique fat metabolism, and heightened digestive sensitivity.

Analyzing the market and physiology, it appears that the "chemical" approach of some brands has its limitations for women (digestive issues, unsuitable ingredients). The natural approach advocated by Mulebar stands out as the most coherent response to the identified needs.

1. Maximum digestibility: Thanks to the absence of preservatives and the use of 100% natural premium ingredients.

2. Energy stability: Thanks to moderate glycemic indexes (agave syrup, oats) which respect the female lipid metabolism.

3. Overall health: Thanks to the supply of real micronutrients (Iron, Vitamin C, Magnesium) from fruits and nuts, and not synthetic powders.

For the female athlete, choosing her nutrition is an act of respect for her body. It's about refusing to treat it like a standardized machine and recognizing its complexity and unique strength. With the right strategies and fuels, every phase of the cycle, every kilometer, and every challenge becomes an opportunity for performance.