Nutri&onal Considera&ons for Female Athletes

Nutri&onal Considera&ons for Female Athletes

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

Does diet impact performance?

Requirements above normal popula&on

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

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

Olga Korbut

Calorie requirements Basal Metabolic Rate (Harris Benedict equa6on, women) 655.1 + ( 9.563 x weight in kg ) + ( 1.850 x height in cm ) ( 4.676 x age in years )

Calorie requirements Basal Metabolic Rate (Harris Benedict equa6on) Women 655.1 + ( 9.563 x weight in kg ) + ( 1.850 x height in cm ) ( 4.676 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 1.375 exercise 3-5 days/week BMR X 1.55 exercise 6-7days/weeks BMR X 1.725 exercise twice/day or intense exercise BMR X 1.9

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

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.

Iron-rich foods Food/Ingredient Iron mg/100g RNI mg/female Total g required - Female Tahini paste 10.6 14.8 139.6 Sesame seeds 10.4 14.8 142.3 Quinoa, raw 7.8 14.8 189.7 Sunflower seeds 6.4 14.8 231.3 Oatcakes 4.5 14.8 328.9 Dried figs 4.2 14.8 352.4 Raisins 3.8 14.8 389.5 Rump steak, grilled, lean 3.6 14.8 411.1 Dried apricots 3.4 14.8 435.3 Soya beans (cooked) 3 14.8 493.3

Iron-rich foods Food/Ingredient Iron mg/100g RNI mg/female Total g required - Female Spring greens, raw 3 14.8 493.3 Beef mince, cooked 2.7 14.8 548.1 Prunes, ready to eat 2.6 14.8 569.2 Len6ls, red (cooked) 2.4 14.8 616.7 Sardines, 6nned in oil, drained 2.3 14.8 643.5 Beef mince, extra lean, cooked 2.3 14.8 643.5 Watercress 2.2 14.8 672.7 Lamb loin chops, grilled 2.1 14.8 704.8 Lamb mince, cooked 2.1 14.8 704.8 Spinach, raw* 2.1 14.8 704.8

Iron-rich foods Food/Ingredient Iron mg/100g RNI mg/female Total g required - Female Red kidney beans (6nned) 2 14.8 740.0 Curly kale, boiled 2 14.8 740.0 Spring onions, raw 1.9 14.8 778.9 Lamb leg, roasted 1.8 14.8 822.2 Spinach, boiled from frozen 1.7 14.8 870.6 New potatoes in skins, boiled 1.6 14.8 925.0 Chick peas (6nned) 1.5 14.8 986.7 Baked beans in tomato sauce 1.4 14.8 1057.1 Peppers 1.2 14.8 1233.3 Tofu (steam-cooked) 1.2 14.8 1233.3 Turkey, roasted, dark meat 1.2 14.8 1233.3 Chicken, roasted, light meat (not breast) 0.7 14.8 2114.3 Chicken breast grilled without skin 0.4 14.8 3700.0

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

Iron-rich foods Food/Ingredient Iron mg/100g RNI mg/female Total g required - Female Bran flakes 24.3 14.8 60.9 Special K 23.3 14.8 63.5 Sultana Bran 18.2 14.8 81.3 Cheerios 11.9 14.8 124.4 Ready Brek 11.9 14.8 124.4 Weetabix 11.9 14.8 124.4 All-bran 8.8 14.8 168.2 Fruit n Fibre 8.8 14.8 168.2 Corn flakes 7.9 14.8 187.3 Crunchy nut cornflakes 7.9 14.8 187.3

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

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

Calcium Food/Ingredient Calcium mg/100g RNI mg Total g required - Female Parmesan 1025.0 700 68.3 Edam 795.0 700 88.1 Cheddar 739.0 700 94.7 Tahini paste 680.0 700 102.9 Sesame seeds 670.0 700 104.5 Sardines, 6nned in brine, drained 540.0 700 129.6 Tofu, steamed 510.0 700 137.3 Feta 360.0 700 194.4

Calcium Food/Ingredient Calcium mg/100g RNI mg Total g required - Female Anchovies, 6nned in oil, drained 300.0 700 233.3 Salmon, 6nned with bones 300.0 700 233.3 Brie 256.0 700 273.4 Pilchards, in tomato sauce 250.0 700 280.0 Figs, dried 250.0 700 280.0 Almonds 240.0 700 291.7 Spring greens, raw 210.0 700 333.3 Yoghurt, whole milk 200.0 700 350.0 Brazil nuts 170.0 700 411.8 Watercress 170.0 700 411.8

Calcium Food/Ingredient Calcium mg/100g RNI mg Total g required Female Kale, boiled 150.0 700 466.7 Hazlenuts 140.0 700 500.0 Co[age cheese 127.0 700 551.2 Skimmed milk 122.0 700 573.8 Semi-skimmed milk 120.0 700 583.3 Whole milk 118.0 700 593.2 Single cream 89.0 700 786.5 Spring greens, boiled 75.0 700 933.3 Broccoli 40.0 700 1750.0

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

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

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%.

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

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