Optimising Performance Through Gender-Specific Sports Nutrition: A Systematic Review

Sports nutrition has often emphasised generalised dietary strategies, yet important biological and physiological differences between male and female athletes are frequently overlooked. Gender-specific approaches may optimise performance, recovery, and long-term health. This systematic review evaluates evidence on nutrition strategies tailored to male and female athletes.

A comprehensive search of PubMed, Scopus, and Web of Science was conducted for studies published between 2014 and 2024. Eligible articles included randomised controlled trials, cohort studies, and systematic reviews reporting outcomes separately by gender. Data extraction focused on macronutrient utilisation, micronutrient requirements, supplementation practices, and recovery strategies.

The results highlight clear gender-related differences. Female athletes demonstrate greater reliance on lipid oxidation during endurance exercise and may benefit from carbohydrate periodisation aligned with hormonal fluctuations. Iron, calcium, and vitamin D are critical nutrients for women due to higher deficiency risks, especially in weight-sensitive sports. Male athletes, with higher lean body mass, require greater absolute protein intake, and show stronger responses to creatine and beta-alanine supplementation. Evidence also indicates menstrual cycle phases influence hydration, carbohydrate metabolism, and recovery, reinforcing the need for individualised timing of nutrient intake.

In conclusion, gender-specific sports nutrition strategies can enhance performance and mitigate health risks by addressing differences in metabolism, hormonal status, and nutrient demands. The current findings support tailored interventions, but further longitudinal and intervention-based studies are required to develop robust, evidence-based guidelines for both male and female athletes across diverse sporting contexts.