Well, would you look at that—2025 has turned into a barnstormer of a year for women in sport. With the Lionesses roaring their way to UEFA Women’s EURO glory and the Women’s Rugby World Cup rolling into home territory like a freight train full of optimism, the nation is finally seeing what happens when you put women’s sport front and centre: participation explodes.
According to fresh data from Sport England, a hefty 340,000 more people in the UK have dusted off their trainers and started moving. Here’s the kicker—three-quarters of them are women. That’s a seismic shift.
The long-standing gender gap in sports participation has been trimmed down to just 1.6 million, a far cry from the yawning chasm it once was.
And grassroots football? It’s not just growing; it’s doubling—leaping from 5,632 to a staggering 12,150 women’s and girls’ teams since 2016. The pitch is getting crowded, and in the best possible way.
But while headlines focus on trophies and packed-out stadiums, the real unsung hero of this revolution is nutrition—or more accurately, the urgent need for women-specific nutritional strategies.
“Thriving in sport doesn’t only depend on rigorous training; it also depends heavily on maintaining proper nutrition,” says Dr. Emma Derbyshire, a registered public health nutritionist.
“For young women in sport, this is even more crucial, as they are in a significant phase of growth and development, with hormonal fluctuations across the menstrual cycle. Good nutrition supports performance, recovery, bone strength, immunity, and confidence.”
That’s right—it’s not just about how hard you train. It’s about what you eat, when you eat it, and how your body handles it. And if you’re a woman, there’s a whole different biological playbook at work.
Tackling Heat, Hormones and Hydration Head-On
Training in the UK’s increasingly Mediterranean summers? You’re not just sweating—you’re battling heat stress. Dr. Derbyshire suggests foods that cool you down and hydrate: cucumbers, watermelon, and oranges. Hydrating while also delivering antioxidants? That’s a tactical substitution worth making.
And post-workout? Forget the protein bar that tastes like cardboard. Think fast-digesting carbs like bananas or honey, paired with protein to top up glycogen and rebuild muscle. Oh, and a pinch of salt? That’s not just for your chips—it helps replenish electrolytes.
Then there’s the hormonal curveball of the menstrual cycle. During the luteal phase, post-ovulation, your appetite and calorie needs jump.
That’s not weakness—that’s physiology. Dr. Derbyshire recommends dialling up the carbs and protein during this window to maintain energy and sidestep the dreaded PMS crash.
Women in Sport: The Nutritional Starting XI
So what’s on the menu for optimal performance and recovery? Here’s Dr. Derbyshire’s starting five for women in sport—no supplements, no fads, just real food that works:
- Leafy Green Veg (Spinach, Kale, Rocket): Packed with iron and folate—perfect for energy, stamina, and keeping those red blood cells firing.
- Greek Yoghurt: Protein-rich with a side of calcium and vitamin D. Ideal for post-training muscle recovery and bone support.
- Orange Juice: Not just for breakfast. It boosts iron absorption and hydration, especially if fortified with vitamin D.
- Lentils and Pulses: A vegetarian’s dream—iron, protein, and folate in one affordable package.
- Electrolyte Hydration (Coconut Water or Sports Drinks): Essential for replacing lost minerals and preventing cramps. Add bananas or avocados to the mix and you’re golden.
Bonus Boosts? Chickpeas and lean red meat. The former are protein powerhouses; the latter are rich in B vitamins and support energy metabolism like a charm.
And no, none of this requires a nutritionist on speed dial or a bank loan for fancy powders. “Key nutrients like iron, calcium, protein, vitamin D, and folate help with energy, bone strength, and muscle repair,” says Dr. Derbyshire. “Importantly, good nutrition can be simple and affordable—if solid nutrition foundations are in place, women in sport don’t always need expensive supplements to fuel their bodies and perform at their best.”
Looking Ahead, Not Back
With stadiums full, grassroots numbers soaring, and the spotlight finally shining where it belongs, 2025 is more than a headline year—it’s a tipping point. But performance isn’t just built on passion or talent. It’s built on fuelling the engine correctly.
The surge in women in sport is no fluke—it’s a revolution. But if we want the next generation to not just show up but dominate, we need to meet their needs in full. That means nutrition that isn’t one-size-fits-all, but built for women’s bodies, rhythms, and realities.
Let’s feed the movement—literally.