NUTRITION FOR THE FEMALE ATHLETE

Female athletes have unique nutritional needs compared to their male counterparts. The most crucial of which is getting enough energy to support, reproduction, daily activities, building and repair of muscle tissue and have available energy, to meet activity demands.

These needs conflict with a desire to be lean for sport, which can lead to a reduction in energy intake and a predisposition to negative health outcomes, overtime. The elimination of certain food groups or going without breakfast negatively affects energy availability, which can cause deficiencies in micronutrients, such as calcium, iron, and vitamin D. Female athletes have a higher risk of the “female triad.” A term referring to the simultaneous presence of eating disorders, amenorrhea (absence of a period) and osteoporosis or osteopenia.

To improve their ability to fuel well, female athletes need to be guided on correct energy intake and food choices, especially in relation to carbohydrate and protein. Active females exercising 6-10 h/week will typically need 2,500 kcal/d or more to support body weight, while competitive female athletes who exercise 10-20 h/week or more can have energy needs of more than 3,000 kcal/d. This quantity can be challenging for females to consume, especially at the time of menses, with many females experiencing symptoms, such as mood swings, irritability, and bloating. Proper nutrition can alleviate these symptoms and enable you to train more effectively.

NetGain Nutrition is best placed to help you manage the interrelated issues of the female athlete, through her extensive career as an international competitor and coach and knowledge of sport science and nutrition.