A dietitian's guide for women on nutrition for strength training

Kiran Campbell, RDN - Registered Dietitian Nutritionist

If you are a woman new to strength training, it’s important to understand how your nutrition needs differ from those of men. Here’s expert advice from a dietitian on proper nutrition for women who strength train, including specifics on each of the macros for strength training to meet your needs and optimize health and fitness.

Why is understanding nutrition for strength training important?

Strength training is recommended for everyone and has many health benefits beyond maintaining muscle. For women specifically, it can help improve bone density, cardiovascular health, and metabolic rate while also achieving your weight goals.

Understanding proper nutrition for strength training is essential for maintaining energy and muscle mass. It is also crucial for the recovery process and repair of muscles after workouts.

Macronutrient needs of carbs, proteins, and fats vary from person to person and should be tailored to meet individual needs and goals.

How nutrient needs change with strength training

The nutrition your body needs changes when you perform strength training exercises. Your body requires more energy and specific nutrients, such as additional protein, to support muscle growth, repair, and overall performance during such workouts.

Carbohydrates are your body’s primary energy source, so maintaining an adequate intake of carbohydrates at meal and snack times will help power you through your workouts and maintain glycogen stores.

It’s also vital for women to include healthy fats, which are essential for hormone production and may prevent menstrual cycle disruptions sometimes caused by vigorous exercise. In time, you will see that maintaining a healthy balance of these macronutrients will help you feel better, look better, and perform better.

Need strength training workout suggestions? Check out some of our favorite kettlebell workouts!

Macros for women who strength train

The macronutrient ranges for women outlined below can help you calculate your specific macronutrient needs for strength training. Nevertheless, it’s always best to consult a registered dietitian for more personalized recommendations.

Protein

A woman's needs for strength training vary, depending on the frequency and intensity of the training and biological factors such as age, weight, and health status.

Estimated protein needs: 1.2- 1.7g per kg of body weight per day (or about 0.5-0.8g per lb) For a woman weighing 150 lbs., this is between 75-120g of protein daily.

High-quality animal protein sources include lean pork and beef, poultry, fish, eggs, and low-fat dairy products.

An exclusively plant-based diet may make it more challenging to meet your protein needs. Still, consuming various plant-based protein sources throughout your day can ensure ideal amounts.

Some excellent plant-based protein options include legumes; soy products (tofu, tempeh, soymilk); nuts, seeds, and nut butters; and certain grains, oats, and quinoa.

Although some research suggests that protein intake is more beneficial for women after strength training exercises, adequate consumption of high-quality protein sources during all meals and snacks maintains muscle mass and recovery the best.

Carbohydrates

Since carbohydrates are your primary energy source, it’s no wonder they help with endurance and performance during strength training. However, female athletes do not require as many carbohydrates as male athletes.

Estimated carbohydrate needs: 3-5g per kg body weight per day.
For a woman weighing 150 lbs., this is between 205-341g of carbohydrates daily.

Women who strength train may choose carbohydrate-rich food sources with a lower glycemic index. These foods contain fiber, B vitamins, and iron, which some female athletes may lack.

Examples of low-glycemic carbohydrates include:

Fruits
Vegetables
Brown rice
Enriched whole grain breads
Whole grain cereals or rolled oats
Beans and legumes
Sweet potatoes

The timing of carbohydrate intake for fueling strength training workouts and recovery also matters, but recommendations can vary greatly. Consistent amounts of carbohydrates should be included in all meals and snack times.

Research suggests eating a snack combining carbohydrates and protein within three hours before training. The amount increases if your strength training session includes more than ten sets per muscle group.

Healthy fats

Proper nutrition for strength training also requires a reasonable amount of fat. Women rely more on fat stores for energy during strength training than men, and many female athletes make the mistake of eating too little fat. Fat is crucial for maintaining energy balance, improving bone health, absorbing fat-soluble vitamins, and avoiding unhealthy changes in hormone levels.

Remember that fat is present in many protein sources and contributes to your daily fat intake.

For health reasons, it's best to limit saturated and trans fats in your diet.

Estimated fat needs: 20-35% of total daily calories.
For a woman consuming 2,000 calories daily, this is between 44 and 78g of total fat.

The best sources of healthy fats include nuts, seeds, and nut butters; eggs, fatty fish (salmon, trout, tuna); avocados; and olive and canola oils.

Use MyNetDiary to support your macro needs

Tracking your strength training activity and daily macronutrient intake with MyNetDiary is easy and convenient and available with Premium membership.

Tracking weight training exercise

There are two options for entering weight training exercises in MyNetDiary.

Manually record your weight training exercise on the Dashboard.
- Tap “Exercise” > Search and log exercises > type “weight training” to search for the appropriate entry and enter the number of minutes you performed your weight training activity.
- Alternatively, you can search the exercise catalog or create a custom exercise.
Connect a fitness tracker to record your weight training activity.
- Me > Apps & Devices > Connect your Apple Health, Google Fit app, Fitbit, Garmin Connect, or Withings device.

Note: Third-party fitness trackers are included only with a MyNetDiary Premium membership.

Tracking macronutrient intake

Tracking nutrition macros for strength training can be done directly from your Dashboard by configuring or customizing it.

For more guidance on tracking macronutrients and adjusting dashboard settings in MyNetDiary, check out this YouTube video.

Proper nutrition for strength training can improve your life!

As a woman, understanding and tracking your highly personalized macros for strength training can help you maximize your performance and recovery, avoid any nutrient deficiencies, and maintain lean muscle mass and metabolic health.

MyNetDiary can help you track your weight training exercises and macronutrient needs in many ways, promoting a nutritionally balanced lifestyle that supports your strength training goals.

Before starting any diet or exercise program, consult your doctor and visit a registered dietitian specializing in sports nutrition for more personalized nutrition advice.

A dietitian's guide for women on nutrition for strength training

Why is understanding nutrition for strength training important?

How nutrient needs change with strength training