When it comes to optimizing performance during workouts, men and women have distinct nutritional needs. These differences stem from variations in hormones, genetics, and how their bodies respond to exercise stress. A holistic approach to fitness nutrition focuses on addressing these individualized needs, emphasizing not just the physical aspects but also balancing hormones, preventing stress on the adrenal system, and managing the body’s overall energy usage.
Let’s dive into some key nutrients and genetic factors that can support men and women in their workouts, along with specific imbalances that need attention for each.
Carnitine is an amino acid derivative that plays a vital role in fat metabolism, particularly in transporting fatty acids into the mitochondria for energy production. While both men and women can benefit from carnitine, its impact may vary based on body composition and hormonal levels.
For example, men typically have higher muscle mass and often rely more on carnitine for enhanced fat metabolism, which supports endurance and stamina.
Women, on the other hand, may experience fluctuations in energy production due to hormonal cycles, so their need for carnitine might increase during specific phases of their menstrual cycle, particularly when fat metabolism becomes more prominent during low estrogen periods.
One of my favorite ways to get carnitine is through my Everyday Essentials supplement from my Genetic Garden supplement line. A common tick-or mosquito borne bacteria, borrelia, can rob us of our dietary carnitine. Getting toxin tested and understanding needs is important for everyone, not just vegetarians + vegans.
Leucine, one of the three branched-chain amino acids (BCAAs), is critical for muscle protein synthesis, a process that is central to recovery and building lean muscle mass.
Men generally have higher baseline levels of testosterone, which naturally promotes muscle synthesis. Leucine, in their case, works in tandem with this hormonal environment to maximize gains from resistance training.
Women may have lower testosterone but higher estrogen levels, which can slow muscle recovery. Leucine is particularly beneficial for women to help boost muscle protein synthesis, particularly in the luteal phase (the second half of the menstrual cycle) when estrogen and progesterone are elevated, potentially hindering muscle repair.
Collagen is another essential nutrient, particularly for joint health, flexibility, lungs, and skin elasticity. It’s becoming more popular as both men and women realize the importance of injury prevention and recovery. Collagen is especially important if you have COL1A1 gene, which can increase your risk of tendon and ligament injuries due to low collagen production.
Men may focus more on collagen to support tendons and ligaments, especially if they engage in high-impact or strength-based workouts. It is also useful for overall tissue recovery.
Women tend to have higher rates of joint and connective tissue issues, particularly as estrogen levels drop during menopause. Collagen supplementation can be particularly beneficial during these transitions to support bone density and maintain joint health.
Certain genetic markers can significantly impact how individuals respond to exercise, and these can vary between men and women. These two genetic markers are ACTN3 and IL6.
ACTN3 (The “Sprinter’s Gene”): This gene is associated with fast-twitch muscle fibers, which are responsible for explosive movements like sprinting and weightlifting. Studies show that variations in this gene can affect athletic performance. Men, who typically have more fast-twitch muscle fibers, may benefit more from high-intensity, short-duration exercises.
Women may need to incorporate more resistance-based training to complement their genetic predisposition, especially if they have a version of the ACTN3 gene that favors endurance over strength. Resistance based training can help to prevent muscle loss and osteoporosis in women, whether they are menstruating or going through menopause.
IL6 (Interleukin-6): This gene is linked to inflammation and recovery. IL6 helps regulate the immune response to exercise-induced muscle damage. Women, due to hormonal fluctuations, might experience greater inflammation post-exercise, and thus need more nutrients (like antioxidants) to support recovery. Men, who often have less post-workout inflammation due to higher levels of anti-inflammatory hormones, may recover more quickly, but can still benefit from IL6-regulating strategies during intense training cycles.
Exercise intolerance occurs when the body’s response to physical activity is disproportionate to the level of exertion, resulting in excessive fatigue or discomfort. This can be due to mitochondrial dysfunction, hormonal imbalances, insulin imbalance, or adrenal fatigue/imbalance.
Women may be more prone to exercise intolerance, particularly during phases of hormonal shifts (like perimenopause or during the menstrual cycle). Addressing mitochondrial health with nutrients like carnitine, CoQ10, and B vitamins is essential.
Men, especially those under high stress or with inadequate recovery time, can also develop exercise intolerance. In these cases, focusing on inflammation-reducing strategies like omega-3 fatty acids and ensuring adequate protein intake can make a big difference.
Some other things that could make exercise intolerance occur can be due to an hyper stressed nervous system, underlying conditions like POTS, or possible pathogen infections like parasites.
Women, particularly those dealing with conditions like PCOS (Polycystic Ovary Syndrome), often struggle with insulin resistance. This can make fat loss and energy regulation challenging. Addressing insulin imbalances with a diet rich in fiber, healthy fats, and balanced proteins can help optimize workout performance. Men, while generally less prone to insulin resistance, still need to balance carbohydrates and protein to avoid energy crashes during long or intense exercise. For anyone that is dealing with insulin imbalances, HIIT and interval training is best.
Chronic stress, common in both men and women, can lead to adrenal fatigue, impacting energy levels, hormone balance, and workout recovery. For women, adrenal health is closely linked to cortisol and progesterone balance, while men’s adrenal function can affect testosterone production. Supporting adrenal health with adaptogens (like ashwagandha) and nutrients like magnesium is critical for both genders, especially those who engage in high-intensity training. For anyone that is dealing with adrenal imbalance, low intensity and low impact workouts are going to be your best friend!
If you were to continue to do HIIT (maybe it used to work for you, it works for your brother/dad/partner/friend, or you think it’s the only way to burn fat) while experiencing an adrenal imbalance (life of chronic stress) you’d exacerbate the imbalance, countering your goals with weight gain and low energy.
Understanding the different nutritional needs of men and women during workouts requires a holistic approach that factors in hormonal cycles, genetic predispositions, biochemical baselines, and specific nutrient requirements. By addressing these factors—through proper supplementation of key nutrients like carnitine, leucine, and collagen, and focusing on individual gene expression and hormonal imbalances—both men and women can optimize their workouts, prevent injury, and support long-term health and fitness goals.
Holistic nutrition doesn’t just enhance physical performance; it nurtures the body as a whole, ensuring that both men and women thrive in their fitness journeys. And if you aren’t sure where to start, schedule a FREE 15-minute discovery call with me.
