Susan M. Kleiner, PhD, RD, FACN, CNS, FISSN
All athletes need to eat well, hydrate properly, prepare for exercise and recover after exercise. Female athletes in particular may have greater nutritional demands due to the nature of their particular sports and their body size. Any time you restrict your diet and energy intake to meet body weight classes or aesthetic demands, you increase your risk of nutritional deficiency. Here are the key nutrients to focus on as you head into the summer training season.
Energy
To maintain body weight and health and maximize training effects, female athletes must consume enough calories during periods of high-intensity training. Without enough energy available to all systems of the body, muscle will be lost, menstrual function can become disturbed, bone can be lost and maximal bone density will never be reached. Poor energy intake can lead to an increased risk of fatigue, injury, illness, and a prolonged recovery process.
If body fat or weight must be decreased, begin the process months prior to the competitive season. This way weight loss can be done gradually, with a balance of increased exercise and a very small amount of calorie restriction, limiting any nutritional deficits.
Protein
All athletes need more protein than sedentary individuals, and the needs of female athletes are the same as their male counterparts. Adult endurance athletes require 1.2 to 1.4 grams /kg (0.55 to 0.64 grams/pound) of protein per day to maintain health and performance. Adult strength athletes require 1.2 to 1.7 grams/kg (0.55 to 0.77 grams/pound) of protein per day. Adolescent athletes have the additional energy and protein needs of growth, and should add at least 10 percent to these values. When energy intake is restricted, protein requirements increase, and an additional 10 percent should be added on again. The same is true for vegan athletes.
Vitamins and Minerals
B-vitamins play a critical role in exercise performance. Thiamin, riboflavin, niacin, pyridoxine (B-6), pantothenic acid, and biotin are involved in energy production during exercise. Folate and B-12 are required for the production of red blood cells, for protein synthesis, and in the repair of all tissues, including the central nervous system. Several B vitamins are frequently low in the diets of female athletes; especially in cases of vegetarian diets or those with disordered eating patterns. Riboflavin, pyridoxine, folate and vitamin B-12 have been identified.
Calcium, iron, zinc and magnesium are the primary minerals low in the diets of female athletes. The reason is typically the same as for vitamins: low energy intake. This means restricted food consumption and low nutrient content.
Calcium is especially important for growth, maintenance, and repair of bones; maintenance of blood calcium levels, regulation of muscle contraction, nerve conduction, and normal blood clotting. Iron is required for the formation of red blood cells which contain the oxygen-carrying protein myoglobin and hemoglobin, and for enzymes involved in energy production. Zinc is critical for growth, building and repair of muscle tissue, energy production, and immune function. Magnesium plays a role in over 300 biochemical reactions in the body. It is critically involved in cellular metabolism of carbohydrates, fats and proteins, and regulates neuromuscular, cardiovascular, immune and hormonal function.
Even when an athlete tries hard to follow a healthy diet, there are stressful, busy days when it is nearly impossible to eat everything that you need. I encourage athletes to take a one-a-day style vitamin-mineral supplement to cover any occasional holes in the diet.
Good Food Sources of B-Vitamins
Thiamin: Whole and enriched grains, legumes, nuts, pork and yeast.
Riboflavin: Milk and dairy products, eggs, liver, almonds, soynuts, shellfish, fortified breads and cereals
Niacin: Yeast, meat, red fish, poultry, fortified cereals, legumes, seeds, some leafy green vegetables
Vitamin B-6: Fortified cereals, beans, meat, poultry, fish, some fruits and vegetables
Pantothenic acid: In a wide variety of foods, including liver, kidney, yeast, egg yolk, broccoli, fish, shellfish, chicken, milk, yogurt, legumes, mushrooms, avocado, sweet potato, whole grains
Biotin: Nuts, liver, egg yolks, shellfish, soybeans
Folate: Leafy green vegetables, fruits, dried beans and peas, fortified breads and cereals.
Vitamin B-12: Meat, dairy products, eggs, and fortified foods.
Good Food Sources of Minerals
Calcium: milk, yogurt, cheese, salmon, tofu, rhubarb, sardines, green leafy vegetables, beans, peas, almonds, sesame seeds
Iron: Best: Meat, fish, poultry. Also: fruits, vegetables, dried beans, nuts and enriched grain products
Zinc: oysters, red meat, poultry, beans, nuts, some seafood, whole and enriched grains, dairy products
Magnesium: Legumes, nuts, whole grains, vegetables |
