Women should ignore most of the exercise advice they see on social media, University of Otago – Ōtākou Whakaihu Waka researchers argue.
Published in the journal Proceedings of the Nutrition Society, researchers looked at four claims commonly seen online about fasted training, hydration requirements, carbohydrates, and protein timing and reviewed the research behind them.
Professor Katherine Black
Co-author Professor Katherine Black, of the Department of Human Nutrition, says most of these claims were not backed by robust scientific evidence.
"Women are being misled with overcomplicated messages which makes it harder for them to stay active and healthy," she says.
"Women should be active and not worry about having to do certain things because they are a woman."
The claims were:
- Females should not undertake fasted training because it negatively impacts metabolic markers, hormones, reproductive health, and metabolism, impairs muscle protein synthesis, and can cause fat gain, especially around the abdomen.
- Women have different fluid requirements during exercise due to hormone fluctuations throughout the menstrual cycle and are prone to dehydration during the high-hormone phase, driven by changes in body temperature and sweat response.
- Do carbohydrate needs differ between menstrual cycle phases or between sexes?
- Females should consume protein before exercise to stabilise blood glucose, improve muscle protein synthesis, reduce muscle breakdown during exercise, elevate metabolism post workout and improve sleep, and within 30–45 minutes post exercise to support muscle repair and growth, as their metabolism returns to a baseline faster than men's.
Professor Black says when investigating these claims, there was one reoccurring theme: individual context matters.
"Training goals, energy availability, environmental conditions and overall dietary intake exert far greater influence on performance and adaption than any single nutrient-timing or hydration guideline," she says.
"Nuanced and specific planning is more for the elite."
Professor Black says this highlights a bigger issue around the lack of research into women's health and fitness. However, this gap should not be filled with content that is not backed by science and subject to peer-review.
She says most women should ignore the advice they see on social media.
Instead, at a minimum, they should follow the Ministry of Health physical activities guidelines, include some resistance exercise and make sure to eat a varied diet in sufficient quantities to meet their energy needs.
"Keep it simple, do what works for you."
Publication:
Penelope A Matkin-Hussey, Alistair D Black, Katherine E Black
Proceedings of the Nutrition Society
