Women’s Endurance Nutrition: Special Considerations for Muscle Cramp

Let’s face it: endurance training demands a lot from the body, and for women, there are unique physiological considerations that make proper nutrition not just helpful—but essential. 

Male or female, muscle cramp is one of the biggest challenges to overcome when we push our bodies to the max. For women though, understanding the causes and prevention of muscle cramps from a female-specific perspective involves more than just general hydration tips. Women’s hormonal fluctuations, body composition, and nutrient needs all impact performance. 

So, this post is dedicated to all the female athletes out there who are looking for the edge and to keep cramp at bay. 

Why Muscle Cramps Affect Women Differently

Muscle cramps hit when we least need them because of a variety of reasons. The biggest culprits are  neuromuscular fatigue, dehydration, and electrolyte imbalance. While these factors apply to all athletes, women face additional challenges. 

Research published in the Journal of Clinical Medicine (2021) highlighted how hormonal changes during the menstrual cycle influence fluid balance, sodium retention, and muscle function.

If you’ve ever wondered why you cramp during some races and not others, it could be about timing. During the luteal phase (the two weeks before menstruation), progesterone levels rise, leading to increased body temperature and a tendency for higher sodium losses through sweat. This makes women more susceptible to cramping, especially if they’re racing or competing in hot conditions. 

Coupled with typically lower sweat rates and smaller glycogen stores compared to men, female athletes need to be more strategic in managing their hydration and fuelling to support muscle function and reduce the risk of cramps on the all-important race day.

Key Nutrients for Cramp Prevention and Performance

Let’s take a look at some of the key nutrients that help our bodies avoid cramp.

Magnesium: The Muscle Mineral

Aah, magnesium – an athlete’s miracle mineral. Magnesium is a key electrolyte involved in over 300 enzyme reactions, with many of these related to muscle contraction and relaxation. Low magnesium = increased muscle excitability = a higher probability of cramp.

For women, making sure they are getting enough magnesium is critical, especially during heavy training weeks or in hot conditions.

Foods high in magnesium include leafy greens, nuts, seeds, and whole grains. There is also a trick -  supplementing with targeted products like CrampFix which includes magnesium and sodium will give the ladies out there fast relief and help maintain optimal levels while they’re pushing it to the limit.

Electrolytes: More Than Just Salt

While salt tablets have long been a staple for endurance athletes, not all electrolytes are created equal. Sodium, potassium, calcium, and magnesium all work synergistically to support nerve function, fluid balance, and muscle coordination.

Research from the American College of Sports Medicine (ACSM) shows that replenishing electrolytes—particularly sodium—during endurance events lasting over 60 minutes can delay fatigue and prevent cramping. 

This is another time when supplements can play a big role. 

Carbohydrates: Fuel and Fluid Retention

Carbohydrates not only fuel your muscles—they also help your body retain water. Glycogen, your muscles’ main energy source during endurance exercise, binds with water in the body. Depleted glycogen means reduced fluid retention and higher dehydration risk. You know what happens after that? Yup, you cramp up.

Female athletes, especially those with lower energy availability (common in high training loads), often don’t consume enough carbohydrates to fully replenish their glycogen stores. This can lead to poor performance and a much higher chance of getting a cramp.

The Synergy of Carbs and Electrolytes

Combining carbohydrates with electrolytes doesn’t just save you from carrying two separate supplements—it also improves fluid absorption and energy efficiency. A 2021 review published in Nutrients showed that drinks containing both carbs and electrolytes enhanced endurance capacity more effectively than either component alone. Part of the rationale behind developing Fuel X was the understanding around the efficacy of this combination for athletes. When combined with CrampFix as both a preventative and curative supplement for cramping, female athletes can take part in activities with the confidence that they’ve done as much in their control as possible to reduce the impact of cramping. 

What do you choose though? You want to find a solution that has a unique blend of electrolytes, carbohydrates, and key amino acids as this supports hydration, energy, and muscle function in one fast-acting formula. Look for a complete cramp-prevention and performance solution for women who demand more from their bodies.

This is one of the reasons why athletes around the world trust products like CrampFix.

Hormonal Considerations for Female Athletes

Endurance nutrition isn’t one-size-fits-all—especially for women. The menstrual cycle influences everything from energy levels to gut function to hydration needs. During the follicular phase (the first half of the cycle), women tend to perform better in high-intensity efforts and may tolerate higher carbohydrate intake. The luteal phase, on the other hand, often requires a more nuanced approach.

There’s plenty of other things to consider as well. Progesterone increases metabolism and core temperature, leading to higher fluid loss. Bloating and gastrointestinal discomfort are also more common, which can impact how nutrients are absorbed. 

Tracking your cycle with an app and adjusting your training and nutrition accordingly can help reduce the risk of cramps, optimise performance, and support recovery. Then, find trusted and science-backed supplements that will enhance your performance throughout the cycle.

Why CrampFix Works for Women

When we set out to help athletes around the world perform at their best, we started with the basics. Then, we combined proven science with nature's wisdom to create sports nutrition that actually works. 

You don’t have to take our word for it though. The Wallabies, UK Cricket & Football, Australian Cricket Team, Springboks, and more have trusted our product for years.

Here are just a few of the nutrients packed into our products:

• Magnesium for neuromuscular function

• Sodium and electrolytes for hydration and cramp prevention

• Fast-acting absorption—bypasses digestion for rapid relief

• Carbohydrate blend to fuel sustained performance

• Compact, convenient formula—easy to carry and consume mid-race

• No added sugar and minimal ingredients, reducing gut stress

If you’re a female athlete that wants a range of products that will give them the edge, then why not listen to the professionals who do and see how it works for you.

Explore the full range of science-backed performance products at Fixx Nutrition. You can browse our various sports performance products and choose one for whatever sport it is you’re into.

 

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