Female Athlete Education

Empowering female athletes to understand their unique physiology

We want to give all female athletes the information and tools to better understand their bodies in order to maximize health and performance.

Understanding the importance of getting a menstrual cycle and how hormones affect overall health and well-being can help athletes to better understand the importance of proper fueling.

Team Talks

Community Outreach and High School Talks

We offer talks and webinars to the greater Bay Area community, bringing science-backed education to high school and recreational athletes. These events aim to spark conversations about health, wellness, and performance and equip athletes of all levels with the information they need to remain lifelong athletes.

Stanford Varsity and Cardinal Club Talks

We also deliver dynamic, athlete-driven talks to Stanford varsity and club sports teams, focusing on the female athlete health and performance topics that matter most to them. Each session is thoughtfully tailored based on athlete feedback, ensuring relevant and engaging insights that meet the unique needs of every team.

Interested? Complete this form to inquire about scheduling a talk for your team!

Education Topics

Click on any of the icons below to explore our handouts, videos, and blog posts breaking down key female athlete topics!

FASTR Team Talk: All About the High School Female Runner

Tune in to our talk from Wednesday April 24th, 2024 where we cover topics like the menstrual cycle, fueling for the female athlete, bone health, and more!

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Nov 28

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

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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! 📨

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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

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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

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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

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Nov 13

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the lioness values her recovery rides 🫶🏼

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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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Carbs have been given a bad rep, often resulting in a “fear of carbs” in female athletes (McHaffie et al., 2022). But the science is clear: carbs are essential fuel, not optional.

Here’s what the research shows:
🧠 Your brain needs them. Your brain alone uses about 120 grams of glucose daily - nearly 20% of your body’s total energy needs. Cutting carbs doesn’t just hurt your workouts; it impacts focus, decision-making, and cognitive performance.

💪 Your muscles need them. If daily carbohydrate intake is insufficient to fully replace the glycogen used during training, muscle glycogen concentration will fall progressively over days. Research shows this glycogen depletion is associated with reduced force during maximal contractions, altered muscle function, and increased muscle soreness—all of which directly impact your ability to train and perform.

⚡ Your performance needs them. Research with trained women shows that high-carbohydrate diets increased muscle glycogen content and improved endurance performance. Current recommendations suggest 5-7 g/kg body weight per day for moderate training, and up to 8-12 g/kg for high training loads. That’s a lot of carbs and they’re critical for recovery between sessions.

The bottom line: Your body isn’t asking for less. It’s asking for enough.

💬 Save + share this post with a teammate or friend
📖 Learn more about nutrition for female athletes through the link in our bio And as always, thank you so much for your interest in female athlete research. We are so grateful you’re here! – The FASTR Team

Sources:
https://pubmed.ncbi.nlm.nih.gov/35833724/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6019055/
https://pubmed.ncbi.nlm.nih.gov/10846030/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9989941/#R95

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Female Athlete Education

Empowering female athletes to understand their unique physiology

We want to give all female athletes the information and tools to better understand their bodies in order to maximize health and performance.

Understanding the importance of getting a menstrual cycle and how hormones affect overall health and well-being can help athletes to better understand the importance of proper fueling.

Team Talks

Community Outreach and High School Talks

Stanford Varsity and Cardinal Club Talks

Interested? Complete this form to inquire about scheduling a talk for your team!

Education Topics

Click on any of the icons below to explore our handouts, videos, and blog posts breaking down key female athlete topics!

FASTR Team Talk: All About the High School Female Runner

Tune in to our talk from Wednesday April 24th, 2024 where we cover topics like the menstrual cycle, fueling for the female athlete, bone health, and more!

stanfordfastr

News and Podcasts with the FASTR Team

Are you pregnant or postpartum?

The Wall Street Journal: “For These Women, ‘Biohacking’ Their Periods Gives Them Power”

“New Study Finds Connection Between Depression, Anxiety, and Underfueling”

Health Feature on the FASTR Program

“What Your Period Really Means for Your Workout”

Stanford Daily Article Feature

Podcast Interviews

Women’s Running Magazine Article Feature

Outside Magazine Article Feature

Follow Along with FASTR