NUTRITION FOR TRANS ATHLETES, PT 2
NUTRITION FOR TRANS ATHLETES, PT 2:
Creating a Personalized Approach to Your Nutrition
We previously covered the major shortcomings of binary nutrition guidelines and why most traditional frameworks fall short for transgender athletes. The good news? There’s a better way: one that uses your individual physiology as the guide.
Whether or not you’re on hormone therapy, there is an opportunity to support your training, your goals, and your identity that doesn’t trap you in the boxes of outdated norms.
Let’s dig into the key components of a performance-focused, personalized approach to your nutrition:
A truly personalized approach looks at more than sex or gender. Instead, it accounts for:
Muscle mass and body composition;
Activity level and training volume;
Dieting history or signs of metabolic adaptation;
Hormone therapy (HRT) status and duration.
These individual factors are crucial for shaping a nutrition plan that effectively supports you and your goals. And while a person's needs may evolve throughout their transition, it’s important to remember that many of the same foundational nutrition principles still apply to all athletes.
THE FOUNDATIONS OF YOUR NUTRITION
While individualized care is important, certain core nutrition principles apply to all athletes. Here’s a look at the foundational elements and how to personalize them:
ENERGY BALANCE (CALORIES)
To support peak performance, adequate fuel is non-negotiable. Consuming at least "maintenance" calories (meaning you're eating roughly as much as you're burning) is vital for recovery, training intensity, and maintaining lean muscle mass.
>> Understanding your calorie needs: Start with your height, weight, age, training load, dieting history, and HRT status, not just a gender checkbox.
PROTEIN
Protein is crucial for repairing and building muscle tissue. This is especially important if you're engaging in strength training, pushing hard in your workouts, or experiencing changes in lean mass due to HRT. Consistent protein intake throughout the day supports better recovery and strength gains.
>> Calculating your protein needs: Aim for 0.7–1 gram of protein per pound of body weight per day.
CARBOHYDRATES
Carbs are your body's primary and most efficient fuel source for athletic performance. For most athletes, a baseline of 40–50% of daily calories from carbohydrates is a solid starting point. If you're doing longer sessions, training multiple times a day, or focusing on endurance, you might need to increase this to 60–70%.
FATS
Fats are essential for numerous bodily functions, including hormone production, brain health, joint lubrication, and the absorption of fat-soluble vitamins. Maintain fat intake at or above 30% of your daily calories, which is particularly relevant if you're on HRT, as it can influence how your body processes fats.
NUTRIENT TIMING
Once your daily intake of macros is consistent, strategic nutrient timing can further enhance your performance and recovery. Try consuming around 30% of your daily carbohydrates (paired with some protein) before your workout for energy, and another 30% (also with protein) after training to aid recovery and manage hunger.
MONITORING PERFORMANCE
When your body is undergoing changes, the scale and progress photos aren't always the most helpful or affirming metrics. Instead of focusing solely on appearance, track indicators like your strength gains, how energized you feel during and after training, and the consistency of your workouts. This approach provides a more holistic and empowering view of your progress.
Nutrition recommendations don't need to be rigid or fit into a binary. The goal is to individualize your approach with nuance and flexibility. Providing a range for these needs (rather than strict targets) allows room for body feedback and ongoing adjustments.
>> Next up in Part 3: We’ll explore how hormone therapy and surgical transitions influence nutritional needs - plus how to adapt during major physiological shifts.
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