Emily Kraus, MD, shares research-driven tips for female athletes from girlhood through adulthood
During her residency in sports medicine, Emily Kraus, MD, suddenly found herself struggling to walk up a flight of stairs. At the time, the seasoned marathon runner attributed her lethargy to the grueling demands of being a medical student. Eventually, she learned that the culprit was anemia.
Surviving on a hospital cafeteria diet while working long hours and training for a half-marathon had left Kraus iron deficient. She was failing to fuel her body properly to meet the demands she was placing on it.
The experience led her to delve deeper into research on proper nutrition and health care in women athletes. When she discovered that only 6% of sports science research is conducted exclusively on females, she became determined to change that. Kraus is now a physical medicine and rehabilitation sports medicine specialist at Stanford Medicine Children’s Health and founding director of Stanford’s Female Athlete Science and Translational Research (FASTR) Program, part of the Wu Tsai Human Performance Alliance.
Since FASTR launched in 2021, Kraus and her team have led original research on female athletes and shared their findings via handouts, social media, and team talks with female high school and collegiate athletes, empowering young women to better understand their bodies and maximize performance.
We asked Kraus about her research and what she wants young female athletes to know.
What are the benefits of playing sports for girls and young women?
Staying engaged in athletics through adolescence and young adulthood can teach way more than just sport-specific skills. It teaches team building, leadership, and pushing your body in ways you didn’t know it was capable of. Also, movement in any form can prevent chronic disease and address mood disorders like depression and anxiety.
More females in the United States than ever are participating in sports, yet they drop out at higher rates than males. Why is that?
Many factors contribute, including hormonal changes during puberty, body image, social pressures, and injuries. The opportunity now is not just getting girls into sport but creating environments that support their health so they can stay in it long-term. That impacts how we care for and educate them. On the research side, I’m driven to examine the potential impacts of hormones on injury risk, recovery, and overall performance.
Why is Stanford the ideal place for you to realize your research and clinical goals?
Our multidisciplinary team includes sports psychology, nutrition, gynecology, and physical therapy. Together, we’ve moved from treating the injury alone to addressing underlying drivers such as nutrition and menstrual health. I also have access to collaborate with some of the world’s leaders in complementary fields such as orthopedics, movement science, bioengineering, and psychology.
We’re just scratching the surface. Our goal is to help female athletes not only recover optimally from injuries but prevent them in the first place and keep them as healthy and strong as possible on the field or on the court. With philanthropic support, we can accelerate efforts to address the alarmingly high rate of ACL injuries in female athletes and improve hormonal and skeletal health.
What role have sports played throughout your life, and how did you continue to prioritize movement in pregnancy and postpartum?
From a young age, I learned how movement and sport could uniquely challenge me, teach me about myself, and build confidence. I’ve run nine marathons and one ultramarathon.
I was moving my body up until I delivered my daughter. When I returned to running postpartum, I made sure to prioritize nutrition and rest, and I also had pelvic health physical therapy very early.
We’re developing better resources to support women during pregnancy and postpartum. For decades, women have received conflicting—and often overly cautious—advice about exercise during pregnancy and lack of clear guidance on resuming activity during the postpartum period.
What tips do you have for athletic girls and young women?
Iron deficiency is common due to increased iron needs from growth, menstruation, and training-related losses. Female athletes should consume iron-rich foods daily, such as red meat, lentils, tofu, and spinach.
Most importantly, embrace your body and avoid comparing yourself to others. A healthy relationship with your body can give you the confidence to show up in any situation.
See additional resources on nutrition, mental health, and more for female athletes.