Balancing Muscle Mass and Energy Needs in A Female Strength Athlete: A Case Study

This case study explores the nutritional and physiological profile of a 22-year-old female university student and competitive weightlifter engaged in an intensive training regimen. Despite her high physical activity level (PAL = 2.18) and lean body composition (17.2% body fat), dietary analysis revealed substantial gaps in her macronutrient and micronutrient intake. Her daily caloric consumption averaged 1260.5 kcal, significantly below her estimated energy expenditure of 3184.89 kcal, indicating an energy deficit that may impair performance and recovery. While her dietary fat intake was within recommended limits, both protein (52.05 g/day vs. recommended 112.2 g/day) and carbohydrate intake (181.75 g/day vs.330–528 g/day) were critically inadequate for supporting muscle synthesis and anaerobic performance demands. Micronutrient deficiencies were also noted, particularly in calcium, magnesium, iron, potassium, and omega-3 and omega-6 fatty acids, which could compromise metabolic health and athletic output. A tailored nutritional management plan was developed, emphasizing increased protein (1.7 g/kg), carbohydrate (6 g/kg), and healthy fat intake (25% of total calories), with attention to nutrient timing, especially around training sessions. Creatine monohydrate supplementation was deemed appropriate and safe. Ongoing monitoring of body composition, dietary intake, and clinical biomarkers was recommended to guide adjustments and ensure long-term performance sustainability. The case highlights the critical role of personalized sports nutrition and education in meeting the complex demands of elite female strength athletes and preventing potential health and performance impairments.