⸻ Female Performance NutritionFemale physiology is different -
and working with it changes how you perform.
Most sports nutrition advice isn't built for female physiology. This is.
For women’s teams, clubs, and individual athletes -
from recreational to competitive level.
For teams & clubs
WORKSHOP, SQUAD & GROUP SESSIONSFor individual athletes
Female Athlete Mapping Session
8+ years supporting female athletes through training, recovery & physiology.
Registered with
⸻ Why this mattersWomen's bodies don't follow a fixed, linear pattern - they change across the cycle.
Energy, recovery, and performance naturally fluctuate across the month. But most sports nutrition advice is built around a consistent, day-to-day model - which doesn't reflect how female physiology actually works.
This is where my approach is different. Nutrition is aligned with how your body is actually functioning - not the average male athlete it was modelled on.
Cycle-related changes in energy and performance
Conditions such as PCOS, endometriosis, or hypothalamic amenorrhea
Periods of higher stress or reduced recovery capacity
⸻ The Four PhasesYour physiology shifts across the cycle. Your nutrition should too.
A simplified view of how energy systems, recovery capacity, and metabolic demands change month to month - and where nutrition strategy meets each phase.
01
MenstrualDays 1–5
Iron, recovery, gentle reload.
Energy can dip and inflammation may rise. Nutritional focus shifts to iron status, anti-inflammatory intake, and allowing recovery to lead.
FocusReplenish & recover
02
FollicularDays 6–13
Strength, output, and capacity rise.
Estrogen climbs - alongside it, insulin sensitivity, recovery capacity, and tolerance for intensity. A natural window for higher load and performance work.
FocusTrain load & build
03
OvulatoryDays 14-16
Peak performance window.
Strength, speed, and coordination often peak. Nutrition supports the shift - adequate carbohydrate, protein timing, and hydration to capitalise on output.
FocusPerformance & competition
04
LutealDays 17–28
Higher metabolic demand.
Body temperature rises, calorie requirements increase, and recovery often takes longer. Carbohydrate, protein, and magnesium needs all shift upward.
FocusFuel & stabilise
This is the layer that most sports nutrition advice misses entirely.
⸻ Take the next stepIf this already feels different to what you've tried before
Choose the path that fits where you are right now.
For teams & clubsEnquire about a session for your team or club.
Workshops, live online sessions, small-group formats, or interactive Q&A's - tailored to your squad's training calendar and the specific questions your athletes are asking.
For individual athletesBook a Female Athlete Mapping Session.
A structured 1:1 session to understand your energy, performance, and physiology - and a clear, practical view of what to do next. Built around your training and goals.
⸻ What this helps withPractical, clear, and directly relevant to your training.
Designed to help athletes and teams operate with more consistency and less guesswork.
01
Fuel for more consistent energy
Stable output across training blocks - instead of the highs and crashes most athletes accept as normal.
02
Understand hormones & performance
How cycle phases, stress hormones, and recovery hormones shape what you can ask of your body.
03
Reduce dips, crashes, fluctuations
Smoother day-to-day energy without overcomplicating the food, the supplements, or the protocols.
04
Improve recovery, simply
Recovery built into how you fuel - not bolted on as another routine to manage on top of training.
05
Realistic strategies around competition
Practical fuelling and recovery decisions for the days that matter most - without overhauling your routine.
⸻ About EvaWhere sports nutrition meets a systems-based understanding of female physiology.
I work with women to understand how their bodies are functioning - not just at a surface level, but across the systems that influence energy, hormones, and performance.
My work combines sports nutrition with a systems-based understanding of female physiology - so recommendations are based on how the body actually functions, not generic guidelines.
8+
6
YEARS IN PRACTICE
REGISTERED BODIES
MSc
SPORTS NUTRITION
⸻ Session FormatFlexible support for teams and individual athletes.
Sessions can be tailored depending on your club, schedule, or individual needs.
For Teams & ClubsBring it into your squad, group, or coaching staff.
Built around how the team trains, not generic templates.
In-person workshops
Live online sessions
Small group or squad-based sessions
Interactive Q&A and discussion sessions
For Individual AthletesA focused 1:1 process built around your physiology.
Personalised to your training, recovery, and hormonal context.
1:1 consultations
Personalised nutrition & performance support
Ongoing programmes for training & recovery
Hormonal health integration
⸻ Personalised support & testingFor individual athletes, your data can be a key part of improving performance.
Where appropriate, I offer more in-depth support through functional testing - used selectively, not routinely.
Functional hormone testing
Blood work analysis
Review of existing test results
Targeted testing where needed
This level of support is typically used within 1:1 work.
WHY THIS MATTERS
This allows us to:
- Identify what's actually driving symptoms
- Avoid unnecessary or generic interventions
- Build a more precise, personalised approach
- Support performance, recovery, and long-term health
"Without this insight, support often becomes trial and error - and you're left chasing symptoms instead of understanding them."
⸻ Why this is differentHow this compares to generic sports nutrition.
Both approaches sound similar on the surface. They're built on different assumptions.
Most generic adviceBuilt on a male, linear physiology model.
Assumes day-to-day consistency
Treats hormones as background noise
Generic macros & calorie targets
Symptoms managed in isolation
Recovery treated the same all month
One protocol for all stages of training
This approachDesigned around female physiology and how it actually behaves.
Accounts for cyclical fluctuation
Hormones treated as central, not peripheral
Fuelling adapts to phase & training load
Symptoms read as system signals
Recovery strategy shifts with physiology
Considers stress load, gut, thyroid & metabolism together
⸻ For individual athletesIf you're looking for more personalised support…
Start with a focused 1:1 session to map what's actually going on - and what to do next.
A structured 1:1 session · Clear direction
⸻ Before working togetherQuestions female athletes often ask.
-
No - but it helps. If you don't already track, we'll start by gathering enough information to understand your patterns. The work doesn't depend on perfect data; it depends on us understanding what your body is actually doing.
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Yes. Workshops are routinely scheduled around pre-season, in-season, and competition phases. The content adapts too - pre-season focuses on capacity, in-season on consistency and recovery, and around competition we focus on practical fuelling decisions.
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Yes, but differently. Hormonal contraception changes the pattern, and we account for that. The approach is still about working with your physiology as it actually is - not as a textbook model assumes it should be.
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No. The work is for women who train - recreationally or competitively. The approach is the same; the application is personal. If you train with intent and want your body to respond to it properly, this is for you.
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A team workshop teaches the principles to a squad - practical, applied, and built around the questions your athletes are asking. A 1:1 mapping session is personalised, with deeper assessment and individual direction. Many athletes do both.
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No. The work is about understanding what your body actually needs - usually that means fuelling more intelligently, not less. Supplements are used selectively and only where there's a clear reason for them.
⸻ Choose the right next stepTwo ways to bring this work into your training.
Whether you're leading a team or training as an individual - the framework is the same. The format adapts.
For Teams & ClubsBring this into your club or team with a tailored session.
In-person workshops, live online sessions, and squad-based formats - built around how your athletes actually train.
For Individual AthletesUnderstand your energy, performance & physiology in detail.
A structured 1:1 session to assess what's actually happening in your body - and what to focus on next.