Nutrition for women

As proud sponsors of the Parramatta Eels NRLW team, we've teamed up with their Head of Nutrition, Alice Sharples, to talk about women’s nutrition.^~ 

Ever wondered whether elite athletes eat differently to the rest of us? Or if your hormones really change what your body needs? You're not alone. In this Q&A, Alice clears up some of the biggest myths around fuelling your body — and shares practical tips. 

Do women need to fuel their bodies differently to men? 

Not as differently as you might expect.  

Energy and macronutrient needs, body size, training load, and goals are the biggest factors that influence the fuel your body needs – more so than your gender.  

The main differences are about - 

• Iron = menstrual blood loss puts women at meaningfully higher risk of iron deficiency, which can quietly undermine endurance and recovery long before it becomes obvious.
• Bone health = calcium and vitamin D intake matter more for women, given the higher prevalence of low energy availability, and stress fracture risk in female athletes.
• Under-fuelling risk = women are far more likely than men to chronically under-eat relative to their training demands, often driven by diet culture and body image rather than performance goals.  

Do a woman's hormones or menstrual cycle affect energy levels? Do NRLW player diets change during this time? 

This varies from woman to woman. In my experience: 

• Some women notice increased appetite, fatigue, or a slight rise in energy needs in the days before their period. Others notice nothing at all.
• Rather than applying a generic "eat this on day 14" protocol, it's more useful to track your own patterns over a few cycles, and adjust based on what you experience.
• There's no need to overhaul your diet monthly. Small, symptom-driven tweaks, more iron-rich food around a heavy period, a little more food if hunger genuinely increases, beat a rigid calendar-based plan. 

Are there any essential foods that you recommend to players during the NRLW season? 

It's rarely about one "essential" food and more about a consistent pattern. That said, here are the food groups I believe are worth prioritising: 

• Iron and vitamin C paired together: think red meat, legumes, and leafy greens alongside citrus or capsicum) to help protect against iron deficiency.
• Calcium and vitamin D sources: dairy (or fortified alternatives), plus adequate sun exposure or supplementation to support bone health.
• Carbohydrate-rich staples: rice, oats, potatoes, and fruit, sized to match training load.
• Protein spread across the day: not just after training.
• Electrolyte-containing fluids or foods: especially around heavy training sessions or in hot conditions. 

This is a whole-diet approach rather than a superfood list. Individuals chasing "magic" foods often miss the bigger lever: eating enough, consistently. 

Do NRLW players need to carb up the night before a game? 

Not in the dramatic "carb-loading pasta party" sense most people picture. What matters most is that energy stores are already well-stocked from consistent carbohydrate intake over the 1-2 days prior, not one big meal the night before. 

• The pre-game dinner should be carbohydrate-based and easy to digest (rice, pasta, potatoes), but remember it’s only one part of a 1–2-day pattern rather than a single meal.
• Overloading on carbohydrate foods the night before could cause gastrointestinal discomfort rather than help performance. 

What's one nutrition habit from elite women's sport that everyday women could benefit from adopting? 

If I must pick one, it’s eating consistently and enough, especially when training. Elite programs have moved hard in this direction over the last decade because under-fuelling has cost athletes bone injuries, hormonal disruption, and performance.  

For everyday women, the principle is the same: match intake to activity level rather than chronically under-eating, a common pattern outside elite sport too. 

^~This article is for general informational purposes and does not replace individualised advice from a registered dietitian or healthcare provider.