When women start climbing the highest podiums ahead of men, it usually comes as a huge surprise. However, it doesn't have to be that way, especially when an individual is aware of her sthrenghts and weakness and capabilities. Although most of the biological factors in this relationship are geared towards men's advantages, the longer the competition, the more women become equal to men in that final fight for the podium.Some metabolic facts and some results that are already achieved very well speak in this favor.
Basic physiological differences
It is widely recognized that there are distinct physiological differences between women and men. In particular, women tend to possess a greater proportion of body fat along with a lower density of bone mass. When observing a man and a woman who appear to have similar physique, it is likely that the woman will have a slightly elevated fat percentage. Without sufficient expertise in evaluation, one’s perception may be misled.
In any population, it is clear that men on average are taller than women. However, men also have a larger head, longer arms, and longer legs. This also leads to the need for an overall larger bone mass.and regardless of the fact that women have a stronger pelvic bone. The female pelvis serves a vital purpose, particularly in relation to the processes of pregnancy and childbirth. It is crucial to emphasize that variations in the skeletal mass can be observed from infancy, while more pronounced distinctions typically emerge during adolescence, coinciding with the puberty and one's unique physical characteristics.
There are also variations in the composition of muscles between genders,with muscles in females typically containing a marginally higher level of fat than those in males. Is there fat within muscles? Absolutely… this is referred to as intramuscular triglyceride, which consists of fats made up of three fatty acids. This concept is crucial because various energy sources are utilized during physical activities. As our muscles engage in exercise, they deplete their available resources, leading to a reduction in their capacity. Thus, while men generally possess a larger amount of pure muscle tissue, they also have a higher capability for delivering oxygen to these muscles.
Women vs Men in Energy Systems
Although it is well known that female athletes generally burn more fat during exercise than male athletes, the reasons for this have not yet been determined, nor have the specific biochemical mechanisms that would explain this. This means that we can only talk hypothetically about metabolic processes, but the result is very clear => therefore, a female athlete will use more fat as an energy source for the same submaximal effort than the male athlete.
The key in this story could be a hormone called 17β estradiol, i.e. estradiol. This hormone is primarily produced by a woman's ovaries during her fertile period. Given its characteristics, it could certainly contribute to the formation of female muscle in such a form, which consequently creates scenarios of slightly different energy production / consumption during physical activities. In addition to it, there are other potential reasons such as the distribution of fat in the female body in general and / or the hormonal reactions of women to training. In conclusion, it seems reasonable to conclude that each of these factors contributes its part to this intricate problem. I trust that we won't have to wait too long to find out the answers.
It should also be noted that men will use up higher levels of glycogen than women, which makes it very difficult for them to compete in extremely long sporting events. It is evident here that men are somehow losing the upper hand in the whole story… interesting, isn't it?
Utilization of external carbohydrate sources
During long-distance activities, the importance of consuming carbohydrates rises markedly as it helps preserve the limited glycogen stores within our body. The encouraging aspect for every athlete is that we are capable of adjusting our carbohydrate intake irrespective of our past experiences. This adaptability does not depend on a person’s gender, physical attributes, or body type. When it comes to carbohydrate sources, there is a vast array of choices available, and the secret to achieving success is rooted in consistent practice.
If we observe the ability or advantage of one gender over the other, the matter is identical here. However, in practice, we still see a smaller trend of gastrointestinal problems and a slightly greater consumption skill in men. Although, we should emphasize again – this part can certainly be trained.However, this does not diminish the above-mentioned fact => men use up glycogen levels faster than women. Since glycogen is a limited resource, it is crucial for men to implement a high-quality and thoroughly researched nutrition plan for ultra-endurance events.
Does this mean different nutritional recommendations for women compared to men during competition?
No...there is no difference, let alone be completey opposed.
In long-distance events, the intensity is low during the competition, so participants are guided by ‘logic’ that a low nutrient intake is sufficient. It would be a good idea to make an effort to ensure that the intake is optimal; otherwise, the result is usually somewhat worse.
Does all this mean an advantage in some ultra-long events for women?
Metabolically speaking, absolutely and without any doubt.The other thing that makes this area still unexplored is the fact that it is impossible to predict over what period of time this will happen. Hypothetically, if we could conclude that women can have equal or better chances only after 50 hours of activity, that would be great. I am convinced that many women would approach such long-distance competitions much more courageously, i.e. much more often, much more decisively and much more prepared than for some ‘shorter’ events.
I wish to assert my perspective on the recently concluded 2021 UTMB race, taking it as a case in point. Despite the impressive achievement of the male champion, Francois D’Haene, I think if there had been two, three or four additional laps around Mont Blanc, Courtney Dauwalter, the female winner, would have easily outdistanced all her male counterparts. For those who do not participate in long-distance events, certain distances may seem unusual and beyond reason. However, to individuals immersed in these sports, what appears ‘unrealistic’ or ‘extreme’ is, in fact, routine and perfectly 'normal'. If you are not a participant in long-distance running, it may be wise to reconsider before voicing opinions that might reveal a misunderstanding of athletes’ training regimes. Until that time, for the women out there, just be brave;you are likely more skilled at some upcoming sporting events than you realize.
In Conclusion:
- Women and men have different body constitutions; in general, women will have a higher percentage of fat, while men will have stronger and more solid bones and a larger volume of muscle mass
- Under identical conditions, women will burn more fat than men for the same effort; men will burn more glycogen than women. This does not apply to high intensities, because the energy sources are the same for both sex.
- Intake of external amounts of carbohydrates saves limited glycogen reserves; finding this solution is one of the key factors for long-term success for any long-distance athlete
- The longer the activity, (metabolically speaking) the female athlete has a greater chance of overall victory for (probably) multiple reasons, not just one exclusive one
References used:
Coast JR et al. Do gender differences in running performance disappear with distance? Can J Appl Physiol. 2004 Apr;29(2):139-45.
Pincivero D.M. et al. Gender Differences in the Relationship Between Quadriceps Work and Fatigue During High-Intensity Exercise, Journal of Strength and Conditioning Research: May 2000 – Volume 14 – Issue 2 – p 202-206
Roby K.F. 17 Beta Estradiol, Reference Module in Biomedical Sciences, Elsevier, 2019.
Steffensen CH et al. Myocellular triacylglycerol breakdown in females but not in males during exercise. Am J Physiol Endocrinol Metab. 2002 Mar;282(3):E634-42.
Tarnopolsky MA. Gender differences in substrate metabolism during endurance exercise. Can J Appl Physiol. 2000 Aug;25(4):312-27.
Wismann J et al. Gender differences in carbohydrate metabolism and carbohydrate loading. J Int Soc Sports Nutr. 2006;3(1):28-34. Published 2006 Jun 5.
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