This workshop explores evidence-based nutrition strategies for female athletes across adolescence, reproductive years, pregnancy, postpartum, perimenopause, and menopause. It focuses on energy availability, hormonal health, bone health, recovery, and performance through individualized nutrition planning. Participants will learn how to assess menstrual health, training demands, micronutrient risks, and lifestyle factors across different life stages. The session also covers protein, calcium, iron, vitamin D, folate, DHA, and other key nutritional considerations. A food-first approach to supplementation and a practical framework for personalized assessment and intervention will also be discussed.