Stanford Female Athlete Science and Translational Research Program

Powered by the Wu Tsai Human Performance Alliance

Innovating ways to improve the health of female athletes of all abilities through athletic participation and performance.

FASTR is a research program at Stanford University that is committed to addressing the gender gap in sports science research. Our research focuses on early identification and intervention of injury to support health and performance for all female athletes.

A key aspect of our mission is translating cutting-edge research into practical insights for athletes, coaches, and practitioners. By empowering them with this knowledge, we aim to strengthen the bond between female athletes and their bodies, promoting lifelong athletes.

Females Are Underrepresented in Current Research

Our Vision

The FASTR Program at Stanford is a university-wide research initiative in collaboration with the Female Athlete Program at the Women’s Health, Sports & Performance Institute with support from the Wu Tsai Human Performance Alliance at Stanford. Both efforts are part of a multi-institution alliance focused on uncovering the biological principles that govern human performance.

Through our research, we seek to better understand the female athlete and provide the resources to make optimal health and performance more accessible to female athletes of all ages and abilities.

More about our vision →

FASTR - Female Athlete Science & Translational Research Program

stanfordfastr

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Dec 6

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Same athlete. Same day. Different approach to fueling. Completely different outcomes.

One fuels intentionally throughout the day → feels pumped, recovers properly, and ends the day energized instead of depleted. 🔋💪

The other fuels as an afterthought and holds a rigid mindset about her meal times → drags through workouts, takes longer to recover, and collapses into bed exhausted. 🪫🫩

The difference wasn't grit nor discipline at training. It was about supplying her body with the energy it needs to perform, recover, and adapt!

Planning and preparing your fueling ahead of time can go a long way to support your performance needs!

Next week, we're diving deep into Low Energy Availability and REDs; what they are, how to recognize the signs, and why adequate fueling is a key non-negotiable for female athletes.

💬 Save this and follow along for the full series to come
📖 Check our bio for more resources

And as always, thank you so much for your interest in female athlete research. We are so grateful you're here!

– The FASTR Team

Nov 28

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Just a few of my favorite things... and of course, all of you 🫶

Nov 27

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Patience Through Puberty ✨

As a teen female athlete, it’s normal — and healthy — for your body to change! These shifts are your body growing, adapting, and building the strength and resilience you’ll rely on as a lifelong athlete. 🌱💪

Even if things feel unfamiliar/uncomfortable or your performance fluctuates, stay focused on your long-term development, and prioritize your health over short-term results.

A few stats to keep in mind:
→ 90% of peak bone density is built by age 20 — with ~25% gained during the growth spurt years.
→ Only 54% of World Junior medalists compete at the senior international level.
→ ~95% of junior champions do not become senior champions.
→ Peak performance ages for women range from ~26 in middle distances to ~29 in the marathon.

So fuel well, stay patient, keep showing up, keeping your long-term goals in mind — your body is leveling up even when it doesn’t feel like it. ✨

Puberty isn’t a setback. It’s a performance investment!

Trust the process and keep chasing your goals — your future self will thank you 💪🔥

Source:
Stellingwerff T. Patience Through Puberty. How She Did It. https://howshediditbook.com/f/patience-through-puberty

Comment 'Transition' to receive more resources straight to your DMs! 📨

Nov 24

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You put in the work during training—now it’s time to give your body what it needs to benefit from it. 💪✨

Post-exercise fueling is a key opportunity to support recovery, drive adaptation, and set yourself up to feel strong in your next session.

After training, your muscles are primed to:
• Replenish glycogen stores
• Kick-start muscle protein synthesis (MPS)
• Repair, rebuild, and come back stronger

To support this recovery window, aim for:
✔️ 1.2 g/kg (or 0.54 g/lb) bodyweight of carbohydrates
✔️ 20–40 g of protein
✔️Within 4 hours post-practice.

To illustrate, here’s an example using an athlete weighing 70 kg (154lb):
Carb needs: 1.2 × 70 = 84 g (0.54 x 154 = 83 g)

Pro tip: Eating within 2 hours maximizes glycogen resynthesis and speeds recovery—especially important on double-session days or competition with multiple rounds!

Swipe for easy snack ideas to help you hit these targets.

Your recovery is where adaptations happen—leverage fuel to reap the gains your training set up for you!

💬 Save + share this with a teammate
📖 Explore more fueling resources in our bio

Thanks for being here—follow @StanfordFASTR for more research-backed insights for female athletes! – The FASTR Team

Nov 23

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Fueling during exercise can feel confusing—how much, how often, and does it even matter?
🤝 Here’s a quick guide to keep your energy steady from start to finish.

For workouts <45 minutes, you typically don't need to worry too much about fueling during exercise because your body has sufficient glycogen stores to cover demands (assuming you're adequately fueled pre-workout!).

Similar applies to exercise <75 minutes — although small sips of sports drink or even mouth rinsing can give your brain and body a boost! ⚡️

But once training extends beyond 60-75 minutes, your body benefits from carb top-ups to support your energy need and performance! As a rule of thumb:

• 30–60g carbs/hour for sessions ≤2.5 hours
• 90–120g carbs/hour for longer endurance efforts (≥2.5 hours)

And here’s a pro tip for these longer sessions:
Start fueling around 30 minutes into your workout—before fatigue hits—to stay ahead of your glucose needs!

Think gummies, gels, sports drinks, or other simple carbs that are easily-digestible and quick energy!

Swipe through for:
✔️ Simple guidelines based on workout duration
✔️ Easy, portable carb options to take on the go

💬 Save + share with a teammate Explore more fueling resources in our bio
📖 Thanks for being here—follow @StanfordFASTR for more science-backed nutrition guidance for female athletes! – The FASTR Team

Nov 22

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You wouldn't start a road trip without gas in your car, so why start training without fueling your body?

Consuming 30-60g of carbohydrates about 60 minutes before training provides quick energy to support high-intensity effort and spares muscle glycogen stores to delay fatigue!

Struggle to eat before a workout? You're not alone and that's exactly why we recommend easy-to-digest options like smoothies, toast, or oatmeal that won't weigh you down.

Swipe through for:
✔️ Strategies to support your training
✔️ Simple snack ideas with 30-60g carbs

Remember: your body performs its best when you set it up to do so—don’t miss out on the performance-enhancing benefits of adequate fueling!

💬 Save + share this with a teammate or friend
📖 Explore more fueling resources in our bio

Thank you for being here—and don't forget to follow @StanfordFASTR for more research-backed insights for female athletes! – The FASTR Team

Nov 13

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the lioness values her recovery rides 🫶🏼

Oct 27

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“She’s not performing because of her body — she’s performing with it.”

Research shows that while women receive < 5% of total sports media coverage (Cooky et al., 2021), when they are covered, a striking proportion—approximately 38–40%—of commentary still emphasizes their appearance, body shape or personal life over athletic achievement (Kane and Maxwell, 2011; Ponterotto, 2014).

This “body talk” isn’t harmless. Pressure on appearance rather than fueling for performance can contribute to low energy availability, which is a primary driver of REDs (Relative Energy Deficiency in Sport).

The consequences? Compromised bone health, hormonal dysfunction, impaired recovery, and increased injury risk.

We can do better. Let’s shift the conversation to training, recovery, resilience, and how athletes thrive — not how they look.

Hats off to change-makers like @ilonamaher and the incredible women who challenge harmful narratives and promote strength, health and performance over appearance. 💪

#FASTR #FemaleAthlete #BodyTalk #REDsAwareness #WomenInSport #PerformanceOverAppearance

References
Vai A., Setiawan C., Ngatman, Lardika R.A., et al. Analysis of the representation of female athletes in sports media: a systematic literature review. Retos, 63:918-927 (2025). DOI: 10.47197/retos.v63.109449.

Cooky, C., Council, L. D., Mears, M. A., & Messner, M. A. (2021). One and Done: The Long Eclipse of Women’s Televised Sports, 1989–2019. Communication & Sport, 9(3), 347-371. https://doi.org/10.1177/21674795211003524 (Original work published 2021)

Kane MJ & Maxwell H. “Televised Sports Coverage: More of the Same?” Journal of Sport Management (2011); Ponterotto D. “Trivializing the Female Body: Media Representations of Sportswomen.” Journal of International Women’s Studies (2014).

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