Men and women are physiologically and structurally built differently, and therefore their energy and nutrient intake requirements are naturally different as well.
Men have a significantly higher energy and nutrient consumption than women. This is mainly because women generally have lower body weight and resting metabolism, less muscle mass, and different hormonal makeup (these are the main reasons why weight reduction is easier for men).
However, we find a number of differences. Fluid intake in men is also higher, due to higher body weight and also because women tend to have a lower need to drink. Men can replenish fluids more in isotonic form (mineral waters), while women need to consume water mainly in its pure form.
Regarding the amount of basic nutrients, women need proportionally a bit more fats and less proteins in their diet. Women also cannot digest animal proteins as efficiently as men, which is why a meat-based diet suits men better.
Women and Menstruation
A separate chapter is the woman and her menstrual cycle, which inevitably exposes her to situations every month that affect her diet. Women of reproductive age need about twice the iron intake due to the impact of regular blood loss. Therefore, the intake of iron-rich foods (legumes, nuts, vegetables, meat, fish) should not be neglected.
Another specificity of a woman’s cycle is the premenstrual period, or syndrome (PMS), when the body prepares to receive the egg, and energy consumption increases (by about 200-300 calories/day). From ovulation to menstruation, women need more regular and higher doses of carbohydrates. During this period, strong cravings for sweets can significantly appear. It is advisable to slightly increase the amount of side dishes and choose quality chocolate, smoothies, or honey from sweets.
The increased need for nutrients subsides with the first days of menstruation, when women face a reduced appetite. This is accompanied by bloating, abdominal pain, and in more sensitive women, nausea and even vomiting. Therefore, it is recommended to include smaller portions of meals that are easier to digest.
After a few less pleasant days of menstruation, a period comes when women feel like real Ivys again – and it shows in their appetite. The body is in a very active period, and nutrient intake must reflect this. Portions can be slightly increased again. During this period, it is advisable to take advantage of the vitality and strength of the body and return to exercise, which is rather counterproductive during the menstruation phase.
