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Prioritize Big Post-Exercise Protein For Women
- Give women a larger immediate protein/leucine dose post-exercise to trigger muscle protein synthesis.
- Target the first 45 minutes recovery window since women's acute recovery timeline differs from men's.
Avoid Regular Fasted Training
- Avoid routine fasted training for athletes because it raises cortisol and risks hormone and thyroid downregulation.
- Stop fasted sessions for women especially, since low energy availability can cause amenorrhea and long-term harm.
Use Food Not Salt Tablets On Course
- Prefer salty real food (e.g., soft pretzels) and functional hydration over salt tablets during events.
- Reserve salt tablets for medical conditions like SIADH or prior hyponatremia only.