Sport and physical activity are essential components of a healthy lifestyle. While both women and men benefit from training and nutrition, the physiological, hormonal and metabolic differences between the sexes are essential for shaping individual strategies. Although awareness is growing that women are not "little men", the research situation remains unbalanced: studies with exclusively male or mixed groups of subjects still dominate the literature on sports nutrition and performance, while women-specific studies, especially on subgroups, are underrepresented. This gap makes a comprehensive scientific assessment of the specific needs of women and men in sport difficult.
- Physiological and hormonal differences
The biological differences between men and women are profound and affect muscle mass, fat distribution, cardiovascular capacity and metabolism.
- Muscle mass and strength:
Men have significantly greater muscle mass due to their higher testosterone levels and are generally stronger. Women, on the other hand, have less muscle mass but greater muscular endurance and use fat stores more efficiently. This benefits their performance in endurance sports, while men often dominate in strength and explosive strength-oriented disciplines.
- Hormonal fluctuations in women:
The female menstrual cycle has a profound influence on metabolism, performance and regeneration:
- During the follicular phase (days 1–14), high estrogen levels promote improved insulin sensitivity and increased fat burning. Women often perform better during this phase, especially in cardiovascular and endurance-oriented activities.
- In the luteal phase (days 15–28), increased progesterone levels lead to an increase in core body temperature, increased fatigue, and reduced insulin sensitivity. Women can benefit from an adapted training and nutrition strategy here.
Men, on the other hand, have relatively stable hormone levels, which allows them to perform more consistently over time.
- energy requirements and macronutrients
Differences in muscle mass, body fat percentage and metabolic rate lead to specific requirements for energy expenditure and macronutrient intake.
- Calorie requirement:
Men have a higher basal metabolic rate due to their greater muscle mass and require more energy, especially during intense sporting activities. However, women must ensure that they have sufficient energy availability to avoid the risk of Low Energy Availability (LEA) , which can lead to hormonal disorders such as hypothalamic amenorrhea and bone weakness (eg osteopenia).
- Macronutrients:
- Protein: Women and men benefit equally from high protein intake, especially during intense exercise. However, studies suggest that women can use protein more efficiently. Recommendations for both sexes are 1.6-2.2 g/kg of body weight per day.
- Carbohydrates: Women have a better fat burning rate during exercise and rely less on carbohydrate stores. This slightly reduces the need for carbohydrate intake compared to men, especially during moderate exercise.
- Fats: Women benefit from increased fat intake because they can use fat efficiently as an energy source. This is especially relevant in the luteal phase when fat metabolism is stimulated.
- Micronutrients: Gender Differences
Micronutrient intake plays a crucial role in athletic performance and health, with women and men having specific requirements.
- Iron:
Women have a higher need for iron due to the menstrual cycle and are at greater risk of iron deficiency anemia. A deficiency can impair the oxygen supply to the muscles, which reduces performance. In men, however, excess iron can cause oxidative stress.
- Calcium and vitamin D:
Women, especially after menopause, are at higher risk of osteoporosis. Adequate intake of calcium and vitamin D is essential to maintain bone density, especially in high-impact sports such as running or jumping.
- Magnesium:
Magnesium is essential for muscle regeneration and energy production. Women benefit from increased magnesium intake during the luteal phase to counteract cramps and fatigue.
- regeneration and adaptation
Regeneration strategies must take gender differences into account:
Women have faster muscle recovery and a lower tendency to inflammation after intense exercise. This is attributed to better capillarization and more efficient oxygen supply to the muscles.
Men need longer recovery times, especially after strength-intensive sessions. The higher testosterone level promotes muscle building, but can lead to greater strain on the muscle fibers.
- Psychological and Social Aspects in Sport
Motivation and approach to sport can also vary depending on gender.
Women tend to associate sporting activities more strongly with health and aesthetic goals. They often place more value on social interaction and group training, which is perceived as motivating.
Men are often more competitive and tend to focus on performance-oriented goals. These differences should be taken into account when designing training programs and motivational strategies.
Conclusion: Scientific Perspective and Research Needs
The gender differences in sport are profound and affect both physiological and psychological aspects. While men benefit from a stable hormonal environment and high muscle mass, the hormonal fluctuations and specific needs of women require an adapted training and nutritional strategy.
Despite these findings, studies focusing exclusively on women or specific subgroups such as postmenopausal athletes or women with menstrual disorders are still underrepresented. It is crucial that future research takes more account of gender-specific approaches to expand knowledge and enable personalized recommendations for athletes.
By not only recognizing gender differences but also specifically taking them into account in practice, training and nutrition can be optimized to maximize performance and promote long-term health.
Source:
- Murphy, Molly J et al. “Dietary Supplements for Athletic Performance in Women: Beta-Alanine, Caffeine, and Nitrates.” International journal of sport nutrition and exercise metabolism vol. 32.4 311-323. February 23, 2022, doi:10.1123/ijsnem.2021-0176
- Kojić, Filip et al. “Resistance training induces similar adaptations of upper and lower-body muscles between sexes.” Scientific reports vol. 11.1 23449. 6 Dec. 2021, doi:10.1038/s41598-021-02867-y
- Jones, Matthew D et al. “Sex Differences in Adaptations in Muscle Strength and Size Following Resistance Training in Older Adults: A Systematic Review and Meta-analysis.” Sports medicine (Auckland, NZ) vol. 51.3 (2021): 503-517. doi:10.1007/s40279-020-01388-4
- Roberts, Brandon M et al. “Sex Differences in Resistance Training: A Systematic Review and Meta-Analysis.” Journal of strength and conditioning research vol. 34.5 (2020): 1448-1460. doi:10.1519/JSC.0000000000003521
