Fueling Female Athletes

Name:

Date:

📚 Part 1: Knowledge Check

1. At what age does menstruation typically begin in New Zealand?

8–10 years

11–12 years

13 years (average)

17–18 years

2. A "normal" menstrual cycle length usually falls between:

10–20 days

21–35 days

36–50 days

60–90 days

3. Match each hormone with a common effect on the body.

A. Oestrogen

B. Progesterone

C. Low energy availability (LEA)

1. May cause missed periods and reduced bone health

2. Supports bone growth and influences mood

3. Prepares the body for potential pregnancy

4. Which statement best describes Relative Energy Deficiency in Sport (REDs)?

A short-term training fatigue that resolves after one night’s sleep

A long-term energy deficit where the body reduces non‑essential systems

An illness caused only by poor hydration

5. Check all common pre‑menstrual symptoms (select all that apply):

Abdominal cramps

Improved sleep and recovery

Mood changes and food cravings

Constant high energy

✏️ Part 2: Short Answers, Reflection & Teaching Notes

6. Give two quick pre‑exercise fuel ideas from the sample plan (one line each):

7. Describe one sign you might notice if an athlete has low energy availability (LEA):

8. A senior athlete needs 3,200 kcal/day. If they usually eat 2,700 kcal, what is the daily energy deficit? Show working:

9. Who could you have a "courageous conversation" with if you notice concerning symptoms? List two options:

Success criteria

By the end of this lesson you can: clearly explain how the menstrual cycle affects performance; name three practical fueling choices for training and recovery; identify one sign of LEA and appropriate support people.

Differentiation strategies

• Provide sentence starters for learners who need support (e.g. "One sign of LEA is ____").
• Offer printed sample meal photos or labelled snack cards for visual learners.
• Allow quiet one‑to‑one check‑ins for students who find health topics sensitive.

Extension activities (for advanced learners)

• Research recent NZ guidance on adolescent sport nutrition and prepare a 2‑min presentation.
• Calculate weekly energy availability for a chosen athlete schedule and suggest a modified meal plan.