Jo Woodhurst, Director of Nutrition & Education at Ancient + Brave and a respected naturopathic nutritional therapist.

Padel isn’t just redefining sport - it’s reshaping lifestyle. At Padel Social Club, we see it every day: women stepping onto court not only to compete, but to connect, to build community and to feel strong in their bodies.

As participation grows, so does the conversation around performance, recovery and long-term wellbeing. And in 2026, that conversation feels different. It’s more informed, more nuanced - and crucially, more female-specific.

For the month of International Women's Day, we sat down with Jo Woodhurst, Director of Nutrition & Education at Ancient + Brave and a respected naturopathic nutritional therapist, to explore why women’s nutrition is finally taking centre stage - and what that means for those of us playing sport regularly.

Women are talking about nutrition more than ever right now. What’s changed in the last few years, and why is female-specific nutrition finally becoming such a big conversation?

I think a lot of it comes down to a much deeper understanding of how nutrition influences every aspect of our health. Thankfully, no longer is the conversation dominated by weight, carbs and calories, but how we actually function and thrive day to day. As nutrition science has evolved, we’re now also talking about how specific nutrients support very particular systems in the body - like magnesium and its role in calming the nervous system, omega-3s protecting brain health, iron supporting energy and cognition, collagen supporting connective tissue. It’s a much more holistic picture.

At the same time, access to information has changed dramatically. There’s been a steady rise, and then quite a steep acceleration, in how these messages are reaching women. Nutritionists, practitioners, health experts and researchers have really played a role in translating science and nutrition principles into everyday language, particularly through social media and podcasts. Women are hearing conversations that simply weren’t happening in mainstream spaces even five or ten years ago.

And then of course there’s the research imbalance, which is a huge piece of the puzzle. For decades, the majority of nutrition and sports science research was conducted on men, with findings broadly applied to women by default. Ironically, in research, women were considered “too hormonally complex”, but that complexity is exactly why we need tailored advice. As we’ve started to acknowledge that gap, it’s opened the door to much more female-specific research. When women realise that so much of the guidance they’ve followed wasn’t actually designed for them, it naturally sparks much welcomed questions, debates and conversation.

For a long time, sports nutrition advice was essentially “one size fits all” tailored towards men. How different are women’s nutritional needs compared to men’s, especially when it comes to training and recovery?

They’re not completely different, but the differences are significant enough that they matter. As Dr Stacey Sims famously says, “women are not small men”. Our physiology, hormone cycles and stress responses are distinct, and that affects how we fuel and recover. Women are generally more sensitive to low energy availability, which means under-fuelling impacts us more quickly and with consequences, so it's important to nourish your body to match your activity and output.

Carbs can play an important role for women during high intensity efforts, which is particularly relevant in sports like padel. Skipping carbs or training fasted might impair performance and recovery more noticeably. Protein intake across the day is also key, ensuring regular doses are there to support muscle repair and maintenance. 

Recovery-wise, hormonal fluctuations across the menstrual cycle can subtly change how we respond to training stress. In the luteal phase (after ovulation), for example, metabolic rate increases slightly and the body may need more energy, minerals and carbohydrates - so ensuring we make small shifts in our meals and listen to what our body needs at this time is important. If we live in sameness everyday, maintaining the same intake all month it can leave women feeling flat or fatigued. So for women, I think it’s about recognising that fuelling well and respecting our needs across the cycle is far more critical for us than we once may have believed.

Is it true that women tend to struggle more with mid-morning and mid-afternoon energy crashes? What can they do to help that?

I wouldn’t say women are biologically destined to crash at 11am and 3pm. There’s often a natural ‘slump’ at this time for many people. It’s perhaps less about being female, and more about the factors that disproportionately affect women.

Fatigue is often more prevalent in women overall, and there are several reasons for that. Iron deficiency is far more common due to menstruation. Women are also more likely to be chronically under-fuelled, especially if they’re exercising regularly while trying to maintain a restrictive diet or fasting protocol. Add in disrupted sleep, high cognitive load, stress and often balancing multiple roles, and you’ve got a perfect recipe for more enhanced energy dips. 

There’s also the blood sugar piece. Many women may unintentionally start the day undernourished, with only a coffee or a light breakfast low in protein, or relying on snacking. That can create unstable blood glucose patterns, which show up as mid-morning fog or afternoon slumps. That also happens to men too though… 

So rather than asking, “Do women crash more?” I’d probably ask, “Are women more likely to be juggling a lot, under-rested, under-fuelled or low in key nutrients?”.

The good news is that the levers are usually quite simple. Anchoring the day with a protein-rich breakfast can make a noticeable difference to energy stability. Pairing carbohydrates with fibre, protein and healthy fats helps smooth blood sugar rather than sending it on a rollercoaster. Trying not to leave too long of a stretch, especially on training days, without eating can also protect energy levels.

Sleep plays a bigger role than many people realise, too. Even one disrupted night can affect blood sugar regulation the following day, making dips feel more pronounced. And if fatigue feels persistent rather than occasional, checking iron levels is worthwhile, it’s one of the most common and overlooked contributors to low energy in active women.

We’re hearing a lot about hormones and the menstrual cycle in relation to exercise. Should women actually be adjusting how they eat depending on where they are in their cycle? If so, what are the key things to know?

Yes, but gently and intuitively rather than rigidly.

The menstrual cycle isn’t something that needs to be micromanaged, but it does influence metabolism, temperature regulation, fluid balance and recovery. Supporting those shifts nutritionally can make training feel far more consistent across the month. The first step is to get to know your cycle, track where you are, make notes of how you feel, understand the ebb and flow.

During menstruation, iron becomes particularly important due to blood loss. Women who train regularly should be mindful of iron-rich foods during this phase, especially if they experience heavy periods or fatigue.

In the late luteal phase, the days leading up to menstruation, metabolic rate rises slightly and the body often requires a little more energy. A lot of women notice stronger cravings here, and that’s often physiological. It’s your body asking for more fuel, not a lack of ‘willpower’. We often crave carby comforting foods, and so, ensuring adequate complex carbohydrates helps support serotonin production and stabilise mood. Chocolate cravings may signal the increased need for minerals such as magnesium which is super helpful for nervous system support or muscle relaxation.

From an exercise perspective, the follicular phase often feels more energised and powerful for many women, which can align well with higher-intensity sessions. In contrast, the luteal phase may require slightly more attention to hydration, electrolytes and recovery due to increased core temperature.

The key message isn’t to dramatically overhaul your diet each week, but to stay responsive. Slightly more iron when bleeding, slightly more carbohydrates and minerals before your period, and a consistent focus on recovery throughout. 

Recovery is a big topic in sport right now. What does proper recovery nutrition look like for women specifically - and what are the most common mistakes you see? 

Recovery is where so much of the progress actually happens, but it’s also where we can unintentionally fall short.

Proper recovery nutrition is about keeping it simple; giving the body what it needs to repair muscle, restore energy and regulate stress after training. That usually looks like a combination of protein and carbohydrates fairly soon after playing, alongside fluids and electrolytes to rehydrate. Healthy fats still play an important role in the wider recovery picture, supporting hormone health and inflammation balance.

Antioxidant-rich foods play a role here too, helping to counter the oxidative stress that naturally comes with high-intensity exercise. Colourful fruits, berries, leafy greens and polyphenol-rich foods can all support that recovery process as part of the wider diet. 

Protein has become a huge trend - but many women still feel unsure about how much they need. How much protein does an active woman realistically require, and why is it so important beyond muscle building? 

Protein has definitely had a moment hasn’t it? And in many ways, the spotlight is justified, particularly for women. As a rough guide, most active women (training several times per week, doing strength, HIIT, or sports like padel) do well aiming for somewhere in the region of 1.4 to 1.8 grams of protein per kilogram of body weight per day. That’s often higher than traditional recommendations, but those older guidelines were designed around preventing deficiency, not supporting performance, recovery or body composition.

And yes, protein’s role extends far beyond muscle repair. Protein also supports hormones, immune health, bone density and blood sugar balance and it provides the building blocks for neurotransmitters like serotonin and dopamine that influence mood, focus and resilience. Many women notice improvements in satiety, focus and recovery simply by ensuring they have enough protein across each meal, rather than concentrating it in the evening. It’s also worth remembering that as women age adequate protein becomes even more important for preserving muscle mass. 

There’s a lot of messaging around intermittent fasting. Is this suitable for women who play sports regularly, or can it work against them? 

I’m probably not the biggest advocate of intermittent fasting for active women, if I’m honest. I’m all for ensuring you give your gut and body a rest with an overnight fast (i.e. eating your last meal at 7pm, having 12 hours without food whilst you sleep and breakfast at 7am) and can absolutely see that fasting has a place therapeutically, some individuals also do feel good on it - but it’s not something I tend to recommend in the context of regular sport and the pace of modern life.

Women’s physiology is particularly sensitive to energy availability. Long fasting windows can elevate cortisol, disrupt blood sugar balance and, in some cases, impact menstrual regularity if overall intake isn’t sufficient. When you layer training on top, the demand for fuel and recovery nutrients only increases. In the world we live in now, many women are already juggling high stress loads, busy schedules and inconsistent sleep. Adding extended fasting into that mix can sometimes compound fatigue rather than improve health.

I’m far more interested in what’s going into the eating window. Regular, balanced meals that provide adequate protein, carbohydrates, phytonutrients and micronutrients support energy, hormones and performance. 

Supplements can feel overwhelming. If you could narrow it down, what are the most beneficial foundational nutrients or supplements women often under-consume - particularly for active lifestyles?

It can feel very noisy, so I always bring it back to the foundations first.

For active women, creatine is high on my list especially for strength, power, recovery and also for cognitive function. Omega-3 fatty acids are another common gap, particularly for immune regulation, brain health and hormonal support. Magnesium is incredibly valuable too, given its role in nervous system regulation, sleep and muscle relaxation, areas many women struggle with. Collagen can be a useful addition for connective tissue, joint health and recovery, especially in sports with repetitive strain. And protein powders can be a practical tool where intake is falling short, not as a meal replacement, but as a convenient way to top up daily requirements.

Hydration support is often overlooked as well. Electrolytes, particularly those without sweeteners and additives, can make a real difference to performance and recovery, especially for women training regularly or sweating heavily. B vitamins are also important to mention, as they play a central role in energy metabolism and can become depleted during periods of stress or high training load.

Beyond that, I’ll look at vitamin D or iron status on an individual basis, as insufficiency is relatively common. Adaptogens like ashwagandha can also be supportive in higher stress periods and for recovery, but they sit slightly further down the list. The key is starting with the foundations then layering in targeted support when needed.

Hydration is often overlooked in recreational sports. Are women affected differently by dehydration, and what should we be doing before and after a match or training session? 

Hydration is a fantastic yet underestimated performance tool. Women can be slightly more susceptible to the effects of dehydration due to fluid shifts across the menstrual cycle too. In the luteal phase especially, core temperature is higher and perceived exertion can feel greater, which makes consistent hydration even more important.

Before playing, it’s less about chugging water last minute and more about arriving well hydrated, drinking fluids consistently throughout the day and including electrolytes if you’re training or playing for extended periods. Afterwards, focus on replacing both fluids and minerals lost through sweat. Water alone isn’t always enough, pairing hydration with good quality electrolytes and post-match nutrition supports far better recovery, energy and readiness for the next session.

Finally - if every woman who plays sport could adopt just three simple nutrition habits tomorrow that would meaningfully improve energy, performance and long-term health, what would they be? 

If I had to keep it simple, I’d start with consistency over perfection.

1. Firstly, eat enough and eat balanced meals regularly. So many active women are unintentionally under-fuelling, which impacts everything from energy to hormones to recovery. Fuelling a workout properly doesn’t just support performance, it makes the whole experience feel more joyful and energised.
2. Secondly, prioritise protein across the day. It supports muscle repair, hormone health, mood and satiety and most women feel the difference quickly when intake becomes more consistent.
3. And finally, don’t underestimate the basics: hydration, sleep and micronutrient & mineral intake. These are the performance drivers that underpin everything else.

They’re not extreme habits, but they’re powerful ones.

Celebrate International Women’s Day with a limited-edition protein smoothie, created in collaboration with Ancient + Brave.

Throughout March, all women can enjoy complimentary True Creatine+ and True Collagen added to their shake - thoughtfully formulated to support overall wellbeing.

Ask the team on site. Claim at our Served bar.

Only for women. Only in March.