Empowering Women: Optimal Nutrition and Fitness Strategies for an Optimal You

In recognition of the importance of uplifting and empowering women in our community, we are excited to announce an article specifically tailored for our female tactical athletes. Reflecting our commitment to fostering inclusivity and honoring the unique contributions of women within the O2X community, this article aims to provide guidance in addressing the distinctive challenges and aspirations of female practitioners in the tactical field.

Nutrition Recommendations for Female Tactical Athletes by O2X Nutrition Specialist, Andrea Givens, MS, RD, CSSD

In the United States, approximately 5% of career firefighters are women, 12% of sworn law enforcement officers are women, and 19% of the military force (all branches) are women. If you’re reading this article, chances are you fall into this demographic, if not, please share it with a female tactical athlete in your life!

Females have unique nutrition needs due to general differences in size and muscle mass compared to males. There are also metabolic differences driven by the monthly fluctuations of hormones compared to males whose hormone levels repeat every 24 hours (versus every ~28 days).

While general nutrition advice, such as following a Mediterranean diet pattern, applies to the entire force or department, there are specific nutrition tactics you can apply to optimize your health and performance by making intentional food choices in favor of your physiology.

1. Protein should be on your plate at every meal.

Your protein needs as a tactical athlete are higher than the general population due to the importance of lean mass for the physical demands of your job like throwing a ladder or performing a casualty drag, as well as the critical role protein plays in immune function. Eat enough protein = less sick days. The benefits don’t stop there. Protein helps with blood sugar control and is very satiating, helping to keep your energy steady and keep you fuller for longer between meals while you’re busy running calls. If you’re looking to lean out and lose body fat, higher protein diets help preserve precious muscle while in a calorie deficit.

Total daily protein intake is the most important, aim for 0.7-1.0 g/lb bodyweight per day (1.5–2.2 g/kg), which for a 150 lbs female is around 100-150 g of protein per day, roughly 30-40 g at meals, and 10-20 g for a snack. Ladies, get at least 0.7 g/lb (1.5 g/kg), 100 g, during the first half (follicular phase) of your cycle when estrogen is high (anabolic) to support muscle. During the second half (luteal phase) of your cycle, aim for the upper end of the range, 1.0 g/lb (2.2 g/kg), 150g, to offset higher protein oxidation when progesterone rises, and overcome the threshold to induce muscle protein synthesis (MPS) aka building and maintaining muscle. A 2023 study in women found that 30 or 60 g of whey protein was effective in promoting MPS after resistance exercise, but 15 g of whey protein was not! Also, remember, protein is satiating—hitting your intake goal consistently can help manage cravings in the days leading up to your period. Post menopausal women should aim for the higher end of the range 1.0 g/lb (2.2 g/kg) as your hormone environment needs more protein to initiate MPS.

Intentionally plan to have protein at all meals and snacks. Animal based proteins provide all the essential amino acids, including leucine (trigger for MPS), and are excellent sources of vitamin B-12 and D, thiamine, riboflavin, calcium, phosphorus, iron, and zinc.

30 grams of protein:

• 2 large eggs and ½ cup egg whites combined
• 1 cup of cottage cheese or Greek yogurt (check labels)
• 4-6 oz (palm size) of chicken, turkey, beef, or fish
• 1 scoop protein powder (check for third party testing from NSF, Informed Choice, or USP)
• Ready-to-drink protein drink such as Fairlife, Muscle Milk, or Premiere Protein – add to your coffee in place of creamer
• Plant based options: Tofu, tempeh, other soy products; beans and legumes (have protein, but less than the above foods, so you need to eat more to obtain same amount of protein)

What about collagen and creatine? Taking 15g collagen before exercise may improve synthesis in collagen-based tissues (i.e., ligament, tendon, cartilage). Collagen is only made up of 3 amino acids so doesn’t count towards your total daily protein intake.

Creatine is not protein, it’s a quick energy source for muscles and has also been shown to improve mood and cognition. Research in reproductive age females suggests 5 g daily of creatine monohydrate (check for third party testing logos like NSF, Informed Choice, USP) is effective for improving strength and exercise performance. Postmenopausal females also experience benefits in skeletal muscle and favorable effects on bone when combined with resistance training.

2. Consume iron rich foods.

Nearly 50% of active women experience iron deficiency. You’re at a higher risk if you have heavy periods, eat little red meat or follow a plant-based diet (vegetarian, vegan), participate in activities like distance running that cause repetitive heel strikes, or high-volume exercise that causes antioxidant depletion and red blood cell damage. Iron helps make new blood which carries oxygen to every cell in your body. Signs and symptoms of low iron stores or blood levels include: tiredness, lethargy, fatigue during exercise, decreased motivation to train or feel like working out is harder than usual. In tactical athletes, symptoms are even more indicative of a deficiency if you’re experiencing them when your training load is constant (i.e. not progressing), or during a recovery phase.

The Recommended Daily Allowance (RDA) for gen pop females ages 19-50 is 18 mg per day; the Department of Defense recommends 22 mg daily for female soldiers. Iron can be obtained through the diet by eating iron-rich foods like meat, beans, spinach, and cooking with cast iron. Iron is added to some grains like pasta, bread, and cereals, just look for the words “fortified” or “enriched” on labels. Animal proteins provide the most bioavailable sources of iron, and you can enhance iron absorption by pairing with vitamin C rich foods or citrus. For example: pasta with red sauce + lean ground beef, or adding an orange at lunch alongside a turkey sandwich. Ask your doctor to check an iron panel annually; do not take iron supplements without blood work, iron can be toxic. If needed, treatment is dependent on severity of deficiency.

3. Carbohydrates are your friend.

If you’re like many females, diet culture has imprinted that carbs are bad, but this is downright false and can even be detrimental as a tactical athlete. Carbohydrates are a preferred source of energy for your muscles and brain, and many carbohydrate foods are rich in health promoting fiber, as well as B vitamins that are needed for metabolism. Your brain alone needs 130 g of carbs per day. As an active female, energy intakes less than 1,800 kcal/day making it difficult to get the nutrients required for daily functioning. Not eating enough can lead to Low Energy Availability (LEA), a situation where your body lowers your metabolism due to lack of fuel. Left unnoticed or untreated, LEA can develop into REDS, a syndrome that negatively impacts reproductive function, bone health, and performance. Make sure you’re eating enough to support regular menstruation. Female physiology is highly sensitive to changes in calorie intake, if the body doesn’t have enough, cycle dysfunction is often the first sign. When it comes to carbs, the Goldilocks principle applies here: not too much, not too little, but just right (aka match intake to your activity level). Best sources are going to be high in nutrients and fiber:

• All fruits, with a special shout out to berries
• Starchy vegetables like sweet potatoes, beans, peas and corn
• Whole grains: brown rice, quinoa, Dave’s Killer Bread, Kodiak Cakes, oats

4. Hydration needs vary by activity, climate, and cycle.

Your organ systems that regulate fluid (hypothalamus, cardiovascular system, kidneys) all have estrogen and progesterone receptors, so hydration status is affected by the monthly fluctuations of these hormones. During the second half of your cycle (luteal phase), progesterone causes a 0.5-1.0˚F increase in core temperature, making you more sensitive to heat (read: hydrate, hydrate, hydrate). The fluid retention you may experience during the luteal phase of your cycle is not true weight gain and it too, shall pass.

Aim to drink at least ½ your bodyweight (lbs) in ounces daily, or about 90 oz (2.7 L) fluids daily: 75 oz (2.2 L) from fluids, and 15 oz (0.5 L) from hydrating foods like vegetables and fruits. This is a starting point and needs to be individualized for your activity level, and climate. During physically demanding work, aim to drink 15-30 oz (0.4-0.8 L) fluids per hour, with added sodium and potassium. Compared to males, females generally are smaller stature which means less sweat loss, and drinking plain water increases risk of hyponatremia (low blood sodium). You don’t have to “keep up” drinking the same volumes as your male counterparts.

5. Ensure adequate calcium and identify if you need a vitamin D supplement.

Females are more than twice as likely to suffer stress fracture compared to males. Fortunately, bone health is dependent on physical activity and nutrition choices—lifestyle factors that are in your control. Females tend to have low calcium intakes, especially if following a plant-based or vegan diet. The best food sources of calcium are dairy, green leafy vegetables, and fortified foods. The RDA for females 19-50 is 1000 mg, and 1200 mg for females 50+ years old. Check food labels: either add a zero to %DV to get mg of calcium (eg 10%DV = 100 mg calcium), or on newer labels find mg calcium listed. Vitamin D is also important for bone health as well as skeletal muscle, immunity, and mental health. Vitamin D “the sunshine vitamin” is primarily synthesized through skin exposure to sunlight and is not widely available in the diet. Sources include fatty fish, egg yolks, and fortified foods. If you live above or below 35˚ latitude, you likely aren’t making vitamin D from the sun year-round. Ask your doctor to check your blood level during the winter months when levels may be lowest. Without knowing your blood level, taking 800-1,000 IU vitamin D3 daily is reasonable.

What’s your 1%?

About O2X Specialist Andrea Givens:

Andrea has been a Registered Dietitian for over a decade and is a Board-Certified Specialist in Sports Dietetics. She attended San Diego State University for undergrad and completed her dietetic internship through California State University, Sacramento in 2010.

Andrea spent her early career building a strong foundation in dietetics working as a clinical dietitian in acute care, including serving veterans as a clinical dietitian at the VA. Transitioning into sports nutrition around 2015, she worked with recreational endurance and CrossFit athletes, Division I collegiate athletes at University of the Pacific in Stockton, CA, spent the 2018 MLB season as a Sports Science Intern for the San Francisco Giants, and was a Sports Nutrition Fellow for USA Volleyball during an Olympic qualifying year (2019).

Workout Recommendations for Female Tactical Athletes by O2X Instructor, Christine Lavopa

Have you ever felt like your body is working against you? Female hormones enter the chat.

As women, it’s amazing how little we are taught about our menstrual cycles, especially considering the massive influence they have over our wellbeing.

One day, you’re riding the wave of boundless energy, feeling as if you could conquer the world. Yet, just as swiftly, the tide turns, and you find yourself in fatigue, bloated with mood swings. It’s a delicate dance with these biochemical messengers, a journey marked by peaks and valleys.

What if there was a way to demystify female hormones? A strategy that can help you to work with your body, instead of against it. A method that can enhance your fitness, energy, mood, and heck even your career.

Women have 2 internal clocks. A circadian rhythm (24-hour sleep wake cycle) and an Infradian rhythm (roughly a 28-day cycle)

Understanding and acknowledging the Infradian rhythm, or the monthly cycle, reveals a fascinating truth about the dynamic nature of women’s well-being.

As this cycle progresses through its distinct phases, it can influence a change in metabolism, brain function, stress response, and more.

Women are not static; they evolve through these phases, each demanding unique attention. From calorie requirements to fitness routines and nutrient needs, the journey through each menstrual phase unveils a tailored roadmap for women to optimize their health and vitality.

Cycle syncing can be the key you need to unlock you fullest potential, especially as a woman in perimenopause.

This method was first introduced by Alisa Vitti, an integrative nutritionist and women’s hormone expert, in her debut book Woman Code published in 2014.

In a world where a one-size-fits-all approach is often used, the wisdom of cycle syncing emerges—a practice that recognizes and celebrates the intricacies of women’s menstrual cycle.

There are four phases to a menstrual cycle. While the following days are set to a 28-day cycle, the exact days may vary slightly for you as there’s a range for what is considered to be normal when it comes to overall cycle length. Consider these phases as seasons.

Menstrual Phase (Winter, Days 1-5)

It’s a good idea to focus on rest and recovery. This is the time to conserve your energy. You may feel a dip in energy and a little more stressed. This is normal. There is a shift in estrogen and progesterone.

Gentle exercises like yoga, walking in nature, and mindfulness techniques. Prioritizing foods with certain nutrients like unsaturated fats, calcium, and vitamin B6 can help you feel better.

Follicular Phase (Spring, Days 6-14):

Energy begins to rise. Engage in more intense workouts and strength training. Include a variety of nutrient-rich foods. Take on new projects and challenges.

Ovulatory Phase (Summer, Days 15-17):

Your energy continues to rise. You may feel more “frisky”. This is the time to ramp up on energetic workouts.

Take advantage of the burst of energy and do more social activities and communicate. This would be a great time to schedule big meetings and projects. Include foods rich in antioxidants and omega-3 fatty acids.

Luteal Phase (Fall, Days 18-28):

Another shift in energy and mood. Prioritize stress-reducing practices such as yoga or mindfulness. Include mood-supportive foods and adjust exercise intensity based on energy levels.

This is a great opportunity to enhance your mind-body connection. Incorporate mindfulness and meditation, especially in this phase. Be aware of emotional and mental well-being, adjusting activities. Prioritize self-care and stress management.

This would be a great time to reflect on projects at work. Be a little more introspective and conserve your energy.

Remember, these are general tips, and individual experiences may vary. It’s essential to personalize these practices based on how your body responds.

Next step: Break out the calendar and start to track. There are many apps that can make this step very easy and insightful. You can even use your Apple watch and iPhone. Pay attention to energy levels, cravings, and mood, adjusting activities accordingly. Listen to your body.

Cycle syncing is not just a health strategy or a blueprint to your hormones; it’s a celebration of our body’s wisdom, offering a personalized guide to navigate hormonal fluctuations. As we embark on this holistic journey, we rediscover the power within, reclaiming control over our health and embracing the beauty of our cyclical nature.

Recommended downloadable applications: Ovia, Flo, Cycles, Clue, Apple Cycle Tracking

References:

1. U.S. Fire Administration. (n.d.). Supporting Women in Fire and EMS. Retrieved from https://www.usfa.fema.gov/blog/ci-030321.html
2. 30×30 Initiative. (n.d.). Advancing Women in Policing. Retrieved from https://30x30initiative.org/about-30×30/
3. Military One Source. (n.d.). Total DOD Military Force. Retrieved from https://demographics.militaryonesource.mil
4. Holtzman, B., & Ackerman, K. E. (2021). Recommendations and Nutritional Considerations for Female Athletes: Health and Performance. Sports Medicine, 51(Suppl 1), 43-57. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8566643/
5. Gonzalez, D. E., McAllister, M. J., Waldman, H. S., Ferrando, A. A., Joyce, J., Barringer, N. D., … Kreider, R. B. (2022). International society of sports nutrition position stand: tactical athlete nutrition. Journal of the International Society of Sports Nutrition, 19(1), 267-315. https://pubmed.ncbi.nlm.nih.gov/35813846/
6. Lis, D. M., & Baar, K. (2019). Effects of Different Vitamin C-Enriched Collagen Derivatives on Collagen Synthesis. International Journal of Sport Nutrition and Exercise Metabolism, 29(5), 526-531. https://pubmed.ncbi.nlm.nih.gov/30859848/
7. Sims, S. T., Kerksick, C. M., Smith-Ryan, A. E., Janse de Jonge, X. A. K., Hirsch, K. R., Arent, S. M., … Antonio, J. (2023). International society of sports nutrition position stand: nutritional concerns of the female athlete. Journal of the International Society of Sports Nutrition, 20(1), 2204066. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10210857/

Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients, 13(3), 877. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7998865/

1. Vitti, A. (2014). Woman Code: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive, and Become a Power Source. New York, NY: HarperOne.

About O2X Specialist Christine LaVopa:

Christine LaVopa is an O2X Instructor. Christine earned her B.S. in Physical Education with an emphasis in nutrition at Queens College in New York. She went on to attain her personal training, strength and conditioning and nutrition certifications leading to over 17 years of experience in the health, wellness and fitness industry. She enjoyed playing competitive level softball in high school and also competed in fitness competitions at the national level. Christine is also the founder and CEO of Christine LaVopa, LLC. As a virtual heath and wellness coach, she leads high-performing women to their optimal mind and physique with a whole-body approach. For more information, visit her website: www.christinelavopacoaching.com.

About O2X Human Performance:

O2X Human Performance provides comprehensive, science-backed programs to hundreds of public safety departments, federal agencies, and the military. O2X works with clients to elevate culture, improve mental and physical wellbeing, support healthy lifestyles, and reduce healthcare costs associated with injuries and illnesses. Driven by results and cutting edge research, O2X programs are designed and delivered by a team of Special Operations veterans, high level athletes, and hundreds of leading experts in their respective fields of human performance.