Female Fuelling 101

How women in sport can optimise their performance through smarter nutrition

When it comes to endurance and high-intensity sport, female athletes have specific physiological needs that have to be met if they’re going to perform at the highest level. It’s not a one-size-fits-all approach and understanding your own body is key if you’re looking to get that PB or achieve the distance you’re after, regardless of whether you’re an elite athlete or a weekend warrior.

For those pushing their limits on the track, road, or trail, there’s one key element that can be the difference between leading the pack or having to pull over to the side — a good fuelling strategy.

In this guide, we unpack the essentials of nutrition for female athletes, take a look at the science behind specific nutrients for muscle cramps, and explain how ingredients like carb blends, magnesium, and amino acids can take your performance to the next level.

To start, let’s unpack why female athletes need to take a different approach to their training.

Why female athletes need a different approach

There are distinct physiological and hormonal differences that affect female performance. Women experience fluctuations in oestrogen and progesterone throughout the menstrual cycle, which impact energy availability, hydration, and how fuel is used during exercise.

According to Loyola Medicine, also known as Loyola University Health System, women typically rely more on fat as a fuel source compared to men, who use more carbohydrates. This means endurance athletes in particular may need to adjust their carb intake around the cycle to keep their energy levels up and avoid fatigue or poor recovery.

Female athletes are also more prone to low energy availability (LEA) and iron deficiency — especially if their training volume is high but they are inconsistent in their fuelling. What does LEA feel like? You’ll start to have chronic fatigue, get ill more often than usual, or experience irregular periods. These are signs that your body isn’t getting what it needs. Fuelling smarter can be the difference between plateauing and progressing.

Macronutrients that matter

For female athletes, getting the right macronutrient balance is as important as sticking to their training schedule. This means carbs, protein, and fat — but not just any kind.

Carbohydrates

Women may need to periodise their carb intake more carefully, especially around ovulation and menstruation, when energy demands and cravings can spike. Having a high-quality carb blend, like Fixx Nutrition’s CrampFix, is recommended if women athletes are planning to extend themselves over their menstruation cycle.

Protein

Lean muscle mass repair and hormone production rely heavily on protein. Amino acids — the building blocks of protein — are critical here. Including branched-chain amino acids (BCAAs) can support muscle recovery and reduce soreness, which is especially useful during high training loads.

Fats

Don’t fear fats — especially healthy ones from nuts, seeds, avocados, and fish. These support hormone regulation, brain function, and endurance over long sessions. Ladies, fats can be your friend, if you opt for the right ones.

Micronutrients: magnesium, iron and more

Women are more vulnerable than men when it comes to magnesium and iron deficiencies — both of which can directly impact their performance on the track or field. Here’s what you need to know.

Magnesium

This important mineral plays a key role in muscle function, energy metabolism, and recovery. Low magnesium levels have been linked to increased cramping and fatigue, especially during menstruation. At Fixx Nutrition, we have a wide range of healthy sports supplements that are packed with the right amount of magnesium that you need.

Iron

Iron is essential for transporting oxygen through your body. During menstruation, many women lose iron and may not replace it enough through their diet alone. Iron deficiency is a leading cause of underperformance in female athletes and should be monitored regularly with blood tests.

A good rule of thumb? Get your iron from both heme sources (like lean red meat) and non-heme (like spinach and legumes), paired with vitamin C to aid absorption. Many of our products are specifically crafted to cater to a drop in iron.

Comparing salt tablets, CrampFix, and pickle juice

When it comes to managing muscle cramps, athletes often turn to salt tablets, CrampFix, or even pickle juice — but each option works in a slightly different way.

Salt tablets are the traditional choice, designed to replace sodium lost through sweat during long bouts of exercise. They help maintain electrolyte balance, which is key for nerve and muscle function. However, they’re not a quick fix. Salt tablets take time to absorb and can sometimes upset the stomach, especially during high-intensity sessions. They work best as a preventative strategy rather than an immediate solution once cramping begins.

CrampFix, on the other hand, is designed for rapid relief. It works by targeting the nerves that trigger muscle cramps through a bitter-tasting formula that stimulates sensory receptors in the mouth. This neuromuscular override interrupts the cramp signal within seconds — without relying on digestion or absorption.

Then there’s pickle juice, a popular home remedy that’s gained attention in endurance circles. Like CrampFix, its effectiveness is linked to the strong taste activating nerves rather than replenishing electrolytes directly. While research supports its cramp-relieving properties, it’s not the most convenient option mid-race due to its intense flavour and bulky packaging. The other challenge is that due to differences in ingredient measurements and other factors, not all pickle-juice works as they often don’t contain the right level of acidity. This makes it as times, remedy that is not always reliable. CrampFix offers a cleaner, more practical alternative, especially for athletes who need fast, gut-friendly relief on the go.

Natural ways to prevent muscle cramps

So, what natural ways are there to prevent muscle cramps? Here are a few for you to consider.

• Stay on top of hydration and electrolytes (not just water!)

• Incorporate magnesium-rich foods like pumpkin seeds, dark chocolate, and leafy greens

• Try nerve-triggering aids like CrampFix or pickle juice

• Strengthen your neuromuscular system through mobility and resistance work

• Avoid overreaching—many cramps occur when the body is pushed beyond its usual load

Ready to fuel smarter?

For all the ladies looking to run that first half marathon, lead the pack during your next social run, or stand on top of the next podium, don’t wait until your next cramp or energy crash to think about fuelling.

Fixx Nutrition offers performance products built specifically for endurance athletes who want to train harder, recover faster, and feel better doing it. If you’re looking for a product that is crafted with female athletes in mind, try our range of high-quality sports nutrition products.

View our range or send us a message to see which products are suited to you and your training.

 

Salt Tablets vs. Fuel X: how to really prevent muscle cramps

Cramps are one thing even professional athletes struggle to avoid. It seems like the more you put into your sport, the more crippling your muscle cramps become. Don’t let cramps stand in the way of your enjoyment, performance or results. It’s time to find a solution that’s proven to work and backed by science.

Fuel X is Australia’s leading sports nutrition supplement, but does it compare to traditional salt tablets? The tried-and-true way of preventing or treating muscle cramps may still hold some weight, but there’s a reason why we made Fuel X: to build upon the science and make a formula that’s 10 times as effective as salt tablets because it offers more than just sodium.

When it comes to Salt Tablets vs. CrampFix, there’s no question. Our formula can ease cramps in minutes, saving you from hours of pain. For athletes that want a quick, reliable fix without the additives of other products, the question remains: does Fuel X work better than salt tablets? Let’s find out.

The problem with sodium supplementation for cramps

Here’s the thing: salt alone doesn’t address the full picture when it comes to cramp relief for athletes. While sodium is a key electrolyte, it’s also just one of many that your muscles need to fire and communicate with your central nervous system effectively.

 Although salt needs to be replaced when it’s lost through sweat, it doesn’t fully replace everything your body needs to work at its fullest potential.

Here are the pros and cons to consider when it comes to tackling cramps with salt tablets.

Pros:

-        Replenish sodium quickly

-        Compact and easy to carry

-        Widely used and trusted

Cons:

-        No carbohydrates to sustain energy

-        No magnesium or amino acids to aid muscle function and prevent cramps

-        Can cause GI distress or worsen dehydration

-        Not enough to restore electrolyte balance

Does salt cure cramps?

Salt can help reduce muscle cramps by adding sodium back into your body, but focusing on sodium entirely can actually worsen or induce electrolyte imbalance. The best way to prevent muscle cramps or treat them is to keep your entire body in harmony with the right blend of electrolytes, minerals, and amino acids.

What about pickle juice?

You might have heard about pickle juice for cramps or even tried it yourself. Pickle juice brine contains acetic acid, and science suggests that this may activate a reflex in the mouth and throat that can send a signal to relax cramped muscles.

However, pickle juice reaction causes a muscular distraction rather than a long-term solution.

So yes, pickle juice can stop muscle cramps, but like sodium, it doesn’t fully replace the electrolytes and correct the imbalance that is likely causing the muscles to painfully contract in the first place.

Enter Fuel X: the complete sports supplement

Fuel X does more than hydrate you – it offers carbohydrates and electrolytes in one convenient serving, so you can stay on your A game without worrying about cramps or burning out early.

Here’s what’s inside:

●     Comprehensive Carb Blend – Fuel X contains a combination of fast and slow-release carbohydrates, so you get the energy you need to push through tough workouts without sugar crashes.

●     Magnesium to Prevent Crabs – Magnesium is crucial for healthy muscle relaxation and contraction. Fuel X includes magnesium to help prevent cramps before they start.

●     Essential Amino Acids Formula – The amino acids in Fuel X help reduce muscle breakdown, which supports performance and aids recovery.

●     A Professional Blend of Electrolytes – Fuel X contains a balanced mix of sodium, magnesium, and calcium, which gives you a complete muscle-aiding boost rather than just a heavy dose of sodium from salt tablets.

Salt Tablets vs. Fuel X: the final verdict

Fuel X delivers a more balanced blend of electrolytes, carbohydrates, and amino acids, so it’s an all-around better formula than just salt tablets that doesn’t cause GI distress. To put it simply, Fuel X is a complete energy supplement that prevents muscle cramps, while salt tablets are a short-term solution.

Fuel X represents the evolution of endurance training and sports nutrition. It’s designed by athletes, for athletes to tackle every important element of performance: hydration, cramp prevention, and recovery.

Learn more about Fuel X and try it yourself to experience the difference where it matters most.