16/10/2025
🍴⏱️ Intermittent fasting (IF) is a hot topic in health and sport - but when it comes to female athletes, the story is more complex.
Research shows that while IF can support weight management and metabolic health, women are often more sensitive to the stress of fasting. For active women, this can mean:
⚡ Reduced energy availability
⚡ Disrupted menstrual cycles and hormones
⚡ Impacts on recovery and performance
💡 Why? Female physiology prioritises reproductive and thyroid health, which rely on steady energy intake. Long fasting windows can sometimes tip this balance.
That doesn’t mean IF is “bad” for women - but it does mean it should be approached with care.
✔️ Consider shorter fasting windows (12:12 vs 16:8)
✔️ Prioritise protein + nutrient-dense meals during eating windows
✔️ Monitor energy, cycle, and mood closely
At Urban Health, we believe nutrition should fuel performance, recovery, and wellbeing - not compromise it. 🏃♀️💪
👉 If you’re a female athlete curious about IF, speak to a healthcare professional first to make sure it supports your body and goals.
