Are you pushing hard on the bike but still feeling flat, fatigued, or just off? Theres a good chance youre biking on empty and you might not even know it. In this episode, I sit down with Kyla Channell, a degreed sports nutritionist with 15 years in private practice working with athletes from weekend warriors to Olympians. We chat about iron and Vitamin D deficiencies, other supplements actually worth taking, how to figure out your macro targets, and other nutrition mistakes that might be quietly tanking your performance. Kyla is a gravel cyclist and mountain biker herself, so this isnt just textbook advice. Its practical, science-backed, and built for women who ride. Get 15% off your first order at Club Ride with coupon code FEMMECYCLIST15. I love all their stuff, but particularly their chamois liners! Listen To The InterviewOr Watch On YoutubeKey TakeawaysDont have time to listen to the full interview? Here are the highlights:Iron & Vitamin DIron is especially tricky for female endurance athletes youre losing it through sweat, GI stress, and monthly blood loss. Dont wait until youre exhausted to get tested.The normal range your doctor uses may not cut it for athletic performance. Optimal ferritin for athletes is 60100 ng/mL; most women are well below that.Vitamin D is another major one even if you live somewhere sunny and ride every day, you can still be deficient. Optimal range for athletes is also 60100. And yes, better Vitamin D = better mood.A quick rule of thumb for sun exposure: if your shadow is shorter than you are tall, your body is making Vitamin D. Aim for 10 minutes front, 10 minutes back, no sunscreen.Supplements Worth TakingMagnesium: The soil is depleted, your produce probably is too. If youre getting eye twitches or nighttime calf cramps, try magnesium (150300mg). Most electrolyte drinks dont have nearly enough.Creatine monohydrate: One of the most well-researched supplements out there benefits for power output, cognitive function (hello, tired moms), and bone health in perimenopause. Just get plain creatine monohydrate, no additives needed.Beta-Alanine: Women have lower carnosine levels than men, so this one can make a real difference for punchy efforts and sprint finishes. Go for the sustained-release version and plan 812 weeks out before your goal event.Caffeine: Works great, but in your luteal phase (between ovulation and your period), it stays in your system longer. Good to know if youre sensitive.ProteinMost female athletes are seriously under-eating protein. Target 1.62.2g per kilogram of body weight, with the higher end in your luteal phase.The snack is where most people fall short. A protein shake, smoothie with Greek yogurt, or cottage cheese scrambled into eggs can help close the gap.Spread protein throughout the day front-loading it all at dinner doesnt give your muscles what they need.CarbsThe study that said carb loading doesnt work for women was misread women do benefit from carb loading when its based on body weight (812g per kg) over 3 days before an event.Rest day? Aim for 3g/kg or less. Light training? 35g/kg. Moderate day? 510g/kg. Race day? Up to 1012g/kg.Run the numbers most women are shocked by how far off they are from their carb targets.Tracking MacrosJournaling can be a powerful eye-opener even just 3 days of logging can show you the gaps.But its not for everyone. If you have a history of disordered eating or the numbers cause anxiety, skip the tracking and use other cues instead.If youre way under-fueled and scared of gaining weight, the answer isnt to stay there its a slow, progressive reverse diet that lets your metabolism come back online.Sweat & HydrationSweat loss varies wildly person to person anywhere from 0.5 liters/hour to 4 liters/hour. A 10-degree temp increase can double your losses.Sweat sodium testing data is often collected over just 1 hour, but your losses shift over a long event. Over-salting based on early-hour data can cause GI issues by hour 6 or 8.Knowing your sweat rate in different conditions is one of the biggest performance advantages you can give yourself. Connect With Kyla Instagram: @nutritional_revolution Website: nutritional-revolution.com Podcast: Nutritional RevolutionOther Episodes Youll EnjoyFueling For Success On The Bike With Uri Carlson5 Supplements All Female Cyclists Should ConsiderMacronutrients For Cyclists With Dara RichmanAbout The HostKristen Bonkoski is a USA cycling and NICA coach, bike educator, and founder of Femme Cyclist.Shes also the host of the Femme Cyclist podcast and runsRascal Rides, a website about biking with kids.Shes been riding bikes for more than two decades and is passionate about empowering women on the bike.IG:@femme_cyclistJoin Kristens Weekly Newsletter!The post Are You Biking On Empty? Supplements, Macros, & Sweat Science I Kyla Channell appeared first on Femme Cyclist.