Nutri&onal Considera&ons for Female Athletes

To cover

• Doesdietimpactperformance?•  Therisksofinsufficientnutri6onalintake• Availableenergy• Anaemia•  Lowbonedensity• Alcohol• Ques6ons

Does diet impact performance?

Requirements above normal popula&on

The risks of insufficient nutri&onal intake

• Poorperformance•  Increasedincidentofinjury•  Slowinjuryrecovery• Comprisedimmunesystem• Delayeddevelopment• Disturbedmenstrualcycle•  Lowbonedensity•  Increasedriskofanea6ngdisorder

Available energy

Dietaryenergyintake–exerciseenergyexpenditure

=Dietaryenergyavailableforotherbodyfunc6onsaHertraining

Olga Korbut

Calorie requirements

BasalMetabolicRate(Harris–Benedictequa6on,women)

655.1+(9.563xweightinkg)+(1.850xheightincm)–(4.676xageinyears)

Calorie requirements BasalMetabolicRate(Harris–Benedictequa6on)Women655.1+(9.563xweightinkg)+(1.850xheightincm)–(4.676xageinyears)Plusli[letonoexerciseBMRx1.2Individualised:BMR+caloriesexpendedindailyac6vity+caloriesexpendedduringtrainingexercise1-3days/weekBMRX1.375exercise3-5days/weekBMRX1.55exercise6-7days/weeksBMRX1.725exercisetwice/dayorintenseexerciseBMRX1.9

Iron

• Essen6alfortranspor6ngoxygen• Anaemiaisverycommoninfemaleathletes• RNI14.8mg

Sources of iron

-Redmeatisthemosteasilyabsorbedsourceofiron.Whitemeat,par6cularlydarkwhitemeatfromturkey,alsocontainsgoodironlevelsandismoreeasilyabsorbedthatvegetariansources.- Vegetariansources

- Driedfruit,beansandlen6ls,nutsandseeds,andleafygreenvegetables

- Tomaximizeironabsorp6on,consumefoodscontainingvitaminCatthesame6me.

Iron-rich foods

Food/Ingredient Ironmg/100g RNImg/FemaleTotalgrequired-Female

Tahinipaste 10.6 14.8 139.6

Sesameseeds 10.4 14.8 142.3

Quinoa,raw 7.8 14.8 189.7

Sunflowerseeds 6.4 14.8 231.3

Oatcakes 4.5 14.8 328.9

Driedfigs 4.2 14.8 352.4

Raisins 3.8 14.8 389.5

Rumpsteak,grilled,lean 3.6 14.8 411.1

Driedapricots 3.4 14.8 435.3

Soyabeans(cooked) 3 14.8 493.3

Iron-rich foods

Food/Ingredient Ironmg/100g RNImg/FemaleTotalgrequired-Female

Springgreens,raw 3 14.8 493.3

Beefmince,cooked 2.7 14.8 548.1

Prunes,readytoeat 2.6 14.8 569.2

Len6ls,red(cooked) 2.4 14.8 616.7

Sardines,6nnedinoil,drained 2.3 14.8 643.5

Beefmince,extralean,cooked 2.3 14.8 643.5

Watercress 2.2 14.8 672.7

Lambloinchops,grilled 2.1 14.8 704.8

Lambmince,cooked 2.1 14.8 704.8

Spinach,raw* 2.1 14.8 704.8

Iron-rich foods Food/Ingredient Ironmg/100g RNImg/FemaleTotalgrequired-Female

Redkidneybeans(6nned) 2 14.8 740.0

Curlykale,boiled 2 14.8 740.0

Springonions,raw 1.9 14.8 778.9

Lambleg,roasted 1.8 14.8 822.2

Spinach,boiledfromfrozen 1.7 14.8 870.6

Newpotatoesinskins,boiled 1.6 14.8 925.0

Chickpeas(6nned) 1.5 14.8 986.7

Bakedbeansintomatosauce 1.4 14.8 1057.1

Peppers 1.2 14.8 1233.3

Tofu(steam-cooked) 1.2 14.8 1233.3

Turkey,roasted,darkmeat 1.2 14.8 1233.3Chicken,roasted,lightmeat(notbreast) 0.7 14.8 2114.3

Chickenbreastgrilledwithoutskin 0.4 14.8 3700.0

GeIng iron in to your diet

-  Addseedsanddriedfruittoyourbreakfast-  Eatoatcakeswithseed/nutbu[erforsnacks-  Carryraisinsanddriedapricotstohaveto‘iron-enhance’lunchesormealson-the-go

-  Includebeans/pulsesindailyfoodchoices-  Addsesameseedstochickens6r-fries-  Topsaladswithseeds(dressthemfirstthentopwithseeds)-  Eatgreenleafyvegetables(finelychoppedwillmakethemappearlessvoluminous)

-  Notforgelngsteak

Iron-rich foods

Food/Ingredient Ironmg/100g RNImg/FemaleTotalgrequired-Female

Branflakes 24.3 14.8 60.9

SpecialK 23.3 14.8 63.5

SultanaBran 18.2 14.8 81.3

Cheerios 11.9 14.8 124.4

ReadyBrek 11.9 14.8 124.4

Weetabix 11.9 14.8 124.4

All-bran 8.8 14.8 168.2

FruitnFibre 8.8 14.8 168.2

Cornflakes 7.9 14.8 187.3

Crunchynutcornflakes 7.9 14.8 187.3

Calcium

•  Lowbonedensityiscommoninfemaleathletes• RNI700mg

Sources of calcium

- Dairyincludingmilk- Tinnedfishwithbones- Greenleafyvegetables- Nutsandseeds- Driedfigs

Calcium

Food/Ingredient Calciummg/100g RNImgTotalgrequired-Female

Parmesan 1025.0 700 68.3

Edam 795.0 700 88.1

Cheddar 739.0 700 94.7

Tahinipaste 680.0 700 102.9

Sesameseeds 670.0 700 104.5

Sardines,6nnedinbrine,drained 540.0 700 129.6

Tofu,steamed 510.0 700 137.3

Feta 360.0 700 194.4

Calcium

Food/Ingredient Calciummg/100g RNImgTotalgrequired-Female

Anchovies,6nnedinoil,drained 300.0 700 233.3

Salmon,6nnedwithbones 300.0 700 233.3

Brie 256.0 700 273.4

Pilchards,intomatosauce 250.0 700 280.0

Figs,dried 250.0 700 280.0

Almonds 240.0 700 291.7

Springgreens,raw 210.0 700 333.3

Yoghurt,wholemilk 200.0 700 350.0

Brazilnuts 170.0 700 411.8

Watercress 170.0 700 411.8

Calcium

Food/Ingredient Calciummg/100g RNImgTotalgrequired–Female

Kale,boiled 150.0 700 466.7

Hazlenuts 140.0 700 500.0

Co[agecheese 127.0 700 551.2

Skimmedmilk 122.0 700 573.8

Semi-skimmedmilk 120.0 700 583.3

Wholemilk 118.0 700 593.2

Singlecream 89.0 700 786.5

Springgreens,boiled 75.0 700 933.3

Broccoli 40.0 700 1750.0

GeIng calcium in to your diet

-  An88gpor6onofedamora94gpor6onofcheddarwillgiveyouyourdailycalciumrequirement

-  16nofsardineswillgiveyou¾ofyourdailycalciumrequirement-  175gofyoghurtwillprovideyouwith50%ofyourcalciumrequirement.-  Carrydriedfigs,almondsandbrazilnutsto‘calcium-enhance’yourlunchesoron-the-gomealsortohaveassnacks

-  Amealoftofu,s6r-friedwithgreenleafyvegetablesandsesameseedsiscalcium-rich

-  Makeyourowncalcium-rich‘Nutella’bycombininghazelnuts,sesameseeds,darkchocolate,coconutoilandoliveoilandspreadonbreadorcrackers.

-  Makeyourown‘raw’calcium-ballsbycombiningfigs,nuts,seeds,andcoconutoil

-  Makeyourownhummusby‘processing’chickpeas,tahinipasteandoliveoil

Vitamin D

• Calciumabsorp6onplusmuchmore!• Mainsourcethesun• Foods–oilyfish,eggs• Dailysupplementof10ųg• Informedsportwww.informed-sport.com

4 reasons to not drink or significantly reduce alcohol intake

1)consump6onofalcohol24hourspriortoexercisingreducesperformanceby11%2)alcoholreducesmusclesynthesisratesplusreducestestosteroneproduc6onwhichislinkedtototalmusclesmass3)alcoholconsump6onincreasesthelikelihoodofsportsrelatedinjury,withaninjuryincidenceof54.8%indrinkerscomparedwith23.5%innondrinkers.4)Alcoholisadiure6cwhichcausesdehydra6onandelectrolyteimbalance.5%dehydra6onreducesperformanceby30%.

Summary

•  Ensuresufficientavailableenergytosupportbodyfunc6onsandperformance•  Thinkironwitheverymealandsnack•  Keepbonedensityhigh–calciumandvitaminD•  Alcoholsignificantlyimpactsperformance

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About

FrancesCarrollDipIONNutri6onalTherapyREPSLevel3PersonalTrainer

francescarroll.co.uk

HelenMoneyBScHumanNutri6on

PGCAppliedSportsNutri6onhelenmoneynutriFon.com