Nutri&onal Considera&ons for Female Athletes

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Beverley Bishop
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1 Nutri&onal Considera&ons for Female Athletes

2 To cover Does diet impact performance? The risks of insufficient nutri6onal intake Available energy Anaemia Low bone density Alcohol Ques6ons

3 Does diet impact performance?

4 Requirements above normal popula&on

5 The risks of insufficient nutri&onal intake Poor performance Increased incident of injury Slow injury recovery Comprised immune system Delayed development Disturbed menstrual cycle Low bone density Increased risk of an ea6ng disorder

6 Available energy Dietary energy intake exercise energy expenditure = Dietary energy available for other body func6ons aher training

7 Olga Korbut

8 Calorie requirements Basal Metabolic Rate (Harris Benedict equa6on, women) ( x weight in kg ) + ( x height in cm ) ( x age in years )

9 Calorie requirements Basal Metabolic Rate (Harris Benedict equa6on) Women ( x weight in kg ) + ( x height in cm ) ( x age in years ) Plus li[le to no exercise BMR x 1.2 Individualised : BMR + calories expended in daily ac6vity + calories expended during training exercise 1-3 days/week BMR X exercise 3-5 days/week BMR X 1.55 exercise 6-7days/weeks BMR X exercise twice/day or intense exercise BMR X 1.9

10 Iron Essen6al for transpor6ng oxygen Anaemia is very common in female athletes RNI 14.8mg

11 Sources of iron - Red meat is the most easily absorbed source of iron. White meat, par6cularly dark white meat from turkey, also contains good iron levels and is more easily absorbed that vegetarian sources. - Vegetarian sources - Dried fruit, beans and len6ls, nuts and seeds, and leafy green vegetables - To maximize iron absorp6on, consume foods containing vitamin C at the same 6me.

12 Iron-rich foods Food/Ingredient Iron mg/100g RNI mg/female Total g required - Female Tahini paste Sesame seeds Quinoa, raw Sunflower seeds Oatcakes Dried figs Raisins Rump steak, grilled, lean Dried apricots Soya beans (cooked)

13 Iron-rich foods Food/Ingredient Iron mg/100g RNI mg/female Total g required - Female Spring greens, raw Beef mince, cooked Prunes, ready to eat Len6ls, red (cooked) Sardines, 6nned in oil, drained Beef mince, extra lean, cooked Watercress Lamb loin chops, grilled Lamb mince, cooked Spinach, raw*

14 Iron-rich foods Food/Ingredient Iron mg/100g RNI mg/female Total g required - Female Red kidney beans (6nned) Curly kale, boiled Spring onions, raw Lamb leg, roasted Spinach, boiled from frozen New potatoes in skins, boiled Chick peas (6nned) Baked beans in tomato sauce Peppers Tofu (steam-cooked) Turkey, roasted, dark meat Chicken, roasted, light meat (not breast) Chicken breast grilled without skin

15 GeIng iron in to your diet - Add seeds and dried fruit to your breakfast - Eat oatcakes with seed/nut bu[er for snacks - Carry raisins and dried apricots to have to iron-enhance lunches or meals on-the-go - Include beans/pulses in daily food choices - Add sesame seeds to chicken s6r-fries - Top salads with seeds (dress them first then top with seeds) - Eat green leafy vegetables (finely chopped will make them appear less voluminous) - Not forgelng steak

16 Iron-rich foods Food/Ingredient Iron mg/100g RNI mg/female Total g required - Female Bran flakes Special K Sultana Bran Cheerios Ready Brek Weetabix All-bran Fruit n Fibre Corn flakes Crunchy nut cornflakes

17 Calcium Low bone density is common in female athletes RNI 700mg

18 Sources of calcium - Dairy including milk - Tinned fish with bones - Green leafy vegetables - Nuts and seeds - Dried figs

19 Calcium Food/Ingredient Calcium mg/100g RNI mg Total g required - Female Parmesan Edam Cheddar Tahini paste Sesame seeds Sardines, 6nned in brine, drained Tofu, steamed Feta

20 Calcium Food/Ingredient Calcium mg/100g RNI mg Total g required - Female Anchovies, 6nned in oil, drained Salmon, 6nned with bones Brie Pilchards, in tomato sauce Figs, dried Almonds Spring greens, raw Yoghurt, whole milk Brazil nuts Watercress

21 Calcium Food/Ingredient Calcium mg/100g RNI mg Total g required Female Kale, boiled Hazlenuts Co[age cheese Skimmed milk Semi-skimmed milk Whole milk Single cream Spring greens, boiled Broccoli

22 GeIng calcium in to your diet - An 88g por6on of edam or a 94g por6on of cheddar will give you your daily calcium requirement - 1 6n of sardines will give you ¾ of your daily calcium requirement - 175g of yoghurt will provide you with 50% of your calcium requirement. - Carry dried figs, almonds and brazil nuts to calcium-enhance your lunches or onthe-go meals or to have as snacks - A meal of tofu, s6r-fried with green leafy vegetables and sesame seeds is calcium-rich - Make your own calcium-rich Nutella by combining hazelnuts, sesame seeds, dark chocolate, coconut oil and olive oil and spread on bread or crackers. - Make your own raw calcium-balls by combining figs, nuts, seeds, and coconut oil - Make your own hummus by processing chick peas, tahini paste and olive oil

23 Vitamin D Calcium absorp6on plus much more! Main source the sun Foods oily fish, eggs Daily supplement of 10ųg Informed sport

24 4 reasons to not drink or significantly reduce alcohol intake 1) consump6on of alcohol 24 hours prior to exercising reduces performance by 11% 2) alcohol reduces muscle synthesis rates plus reduces testosterone produc6on which is linked to total muscles mass 3) alcohol consump6on increases the likelihood of sports related injury, with an injury incidence of 54.8% in drinkers compared with 23.5% in nondrinkers. 4) Alcohol is a diure6c which causes dehydra6on and electrolyte imbalance. 5% dehydra6on reduces performance by 30%.

25 Summary Ensure sufficient available energy to support body func6ons and performance Think iron with every meal and snack Keep bone density high calcium and vitamin D Alcohol significantly impacts performance Carbohydrate and protein requirements to be covered Tuesday 25 th October Performance and Recovery for Endurance Sport Monday 31 st October Performance and Recovery for Power and Strength Sports

27 About Frances Carroll DipION Nutri6onal Therapy REPS Level 3 Personal Trainer francescarroll.co.uk Helen Money BSc Human Nutri6on PGC Applied Sports Nutri6on helenmoneynutrifon.com

How to get enough calcium in your diet

How to get enough calcium in your diet What is Calcium and what does it do? Calcium is needed to help build and maintain healthy bones and teeth. 99% of the calcium in our bodies is found in our teeth