Sports Nutrition for Women
Since women have an entirely different biochemical and physiological system compared to males, the nutritional needs for good health and optimum performance will be different too. And like men, women are also very active in the endeavor of sports and athletics on every level that exist.
So, with the different physical and chemical makeup of men and women the field of sports nutrition for women has exploded with interest and research. Overall, the conclusions are indicating that women involved with sports, fitness and regular exercise do indeed have different nutritional needs.
Although the basic principles of sports nutrition for women and men are similar, being involved with regular sports and fitness training exercises do have some increased needs for certain nutrients.
This is because you are prone and at risk of dietary deficiencies. This does not mean to say that men are completely immune, only that since women have ongoing cycles inside their body, it is highly imperative for them to keep nutrients up to be able to prevent disorders.
The key nutritional issues in sports nutrition for women include calcium and iron. Weight control and eating disorders are also concerns of sports nutrition for women. You need these nutrients for their body to perform properly.
There still has been no scientific explanation for this, but it is in truth that women are very conscious of weight. So having a normal weight will give you a healthy psychological system.
Calcium is a mineral that plays an essential role in growth. In sports, muscle and mind coordination is important. It also helps in muscle contraction and transmission of nerve impulses.
Another area where it is very helpful is in the development and maintenance of strong bones. It will really play a big part in the sports nutrition for women.
Having adequate amounts of calcium during your childhood and adolescence is important for deveoping an optimal peak in bone mass by your mid twenty’s to your early thirty’s. This will then help you reduce your risk of acquiring osteoporosis or the thinning of your bones.
Some women who are into sports are at risk of inadequate calcium intake, while some are at risk of early osteoporosis due to the absence of appropriate amount of calcium, or an irregularity of their menstrual cycle. So conclusively, sports nutrition for women should have higher intakes of calcium.
There is a list of recommended dietary intakes of calcium for sports women according to their ages. For girls with ages twelve to fifteen, they must have at least one thousand milligrams of calcium per day. For teenagers with ages sixteen to eighteen, on the other hand, should have a normal calcium intake per day, which is eight hundred milligrams. For women who are having their menstrual periods, they should also take eight hundred milligrams of calcium a day.
Post menopausal women should have at least one thousand milligrams per day of calcium, while women who are pregnant and who are also breastfeeding should have one thousand two hundred milligrams per day.
And, not to be the least, sportswomen who have an absent or an irregular menstrual cycle, they should have at least one thousand to one thousand five hundred milligrams in a day. It is detrimental for women to meet their required calcium intake for normal functioning.
The mineral iron is used in forming hemoglobin, which is essential in holding the oxygen in the blood as they are being transported to various parts of the body. It is also an essential nutrient for energy production and immunity.
Athletes are more prone to iron deficiencies than anyone else in the world. Women are at a bigger risk because they continually lose blood as they undergo the cyclical process of menstruation. Plus, strenuous exercises contribute to the loss of iron through the destruction of red blood cells. Inadequate iron intake are associated with reduced athletic performance. Sports nutrition for women require iron in big amounts.
Keeping your body’s fat levels low is the aim of many female athletes. Excess fats may be detrimental to performance. However, less fat or no fat at all compromises the energy level of a female athlete. Low energy also affects your performance, so it is really important that you keep the nutrients in your body and follow sports nutrition for women for a performance of a superstar that you have long been searching to experience.