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Disclaimer The nutritional and supplement recommendations in this education module are an expression of the author's expert opinion and are not meant to be interpreted as absolute scientific conclusions and are not necessarily the views of the NSCA and its officers or affiliates. The statements pertaining to the effects of nutritional supplements have not been evaluated by the Food and Drug Administration. None of the author recommendations are intended to diagnose, treat, cure, or prevent any disease. Further more, The NSCA encourages the exchange of diverse opinions. The ideas or comments presented through this medium do not necessarily reflect the NSCA’s official position on an issue, nor an endorsement by the NCSA of statements made by any commentators, whether as fact, opinion or otherwise. The NSCA assumes no responsibility for any statements made by commentators. The Female Athlete Prepared by: Leslie Schilling, MA, RD, CSCS Objectives • Participants will: – Recognize differences in nutrition needs – Learn key nutrients needed for health and performance – Become aware of nutritional and medical problems more common in the female athlete – Learn to recognize unhealthy behaviors Nutrition Needs • The adolescent needs more calories, protein and fat than many adults. • The young and growing athlete needs even more energy than the average adult. • A female athlete requires just slightly less energy than an age-matched male yet with special attention to key nutrients. Considerations for Female Athletes • Many athletes underestimate their caloric, protein and fat needs. • The Dietary Reference Intake (DRI) for Energy for active females ages 14-18 yr can range from 2000 to 2800 Calories per day. • Female athletes in intense training may need >3000 Calories per day. Considerations for Female Athletes • Female athletes may participate in more dietary restriction than male athletes and may put them at greater risk for: – Nutritional deficiencies – Impaired health – Impaired performance Considerations for Female Athletes • A recent study of 4,746 adolescents found that less than 30% of the female participants questioned met recommended daily intake for calcium and iron. Energy Sources-Macronutrients • Carbohydrates – The major fuel source for athletes – Should make up 45% to 65% of total daily caloric intake based on the Acceptable Macronutrient Distribution Range (AMDR) • 5 to 7 grams/kg body weight is a general recommendation for the female athlete Carbohydrates • Carbohydrate sources – Grains like bread, cereals, rice, pasta – Fruits – Dairy products – Starchy vegetables like peas, corn and potatoes – Sport bars – Sport drinks Energy Sources-Macronutrients • Protein – Is crucial for providing essential amino acids, maintenance, developing muscle mass, and daily energy needs – Should make up 10% to 30% of total daily caloric intake (AMDR) • Protein recommendations vary and are higher than the RDA for sedentary adults. Protein • Protein intake for the young female athlete ranges from 1.2 grams/kg to 1.9 grams/kg body weight • Endurance athletes such as swimmers and cross-country runners may need 1.2 to 1.6 grams/kg body weight • Strength athletes such as gymnasts may need up to 1.9 grams/kg Protein • Protein Sources – Lean meat – Poultry – Fish – Eggs – Dairy products – Tofu – Beans/Legumes Energy Sources-Macronutrients • Fat – Is a major energy source that aids in hormone production and vitamin absorption – Should make up 25% to 35% of total daily caloric intake (AMDR) • After carbohydrates and protein, fats should make up the remainder of energy intake Fat • Fat sources: – Vegetable oils – Fatty Fish – Nuts/Seeds – Margarines & Dressings – Meats – Whole to low-fat dairy Key Micronutrients • Calcium – Needed for bone health, muscle activation and nerve impulse transmission • DRI 1300mg per day for females 14-18 yr • Unfortunately, only about 10% of adolescent females get the recommended amount of calcium per day (Greer, et. al.). Key Micronutrients • Vitamin D – Acts as a hormone that regulates calcium and bone remodeling • DRI 5μg per day for females 14-18 • Vitamin D is essential for calcium transport into the bone. Calcium & Vitamin D • Calcium Sources – – – – – – – Milk & Yogurt Cheese Tofu Almonds Kale & Spinach Canned salmon Fortified products like orange juice • Vitamin D Sources – – – – – Milk Oily fish Eggs Liver Fortified cereals, breads, margarine Key Micronutrients • Iron • DRI 15 mg per day for females 14-18 • Adolescent girls, especially athletes and vegetarians, are at higher risk for iron deficiency • Iron depletion occurs in 30% to 50% of female athletes Iron • Food sources of iron include: – Red meat – Egg yolks – Clams/oysters – Salmon – Tofu – Whole grains – Raisins One of the most common nutritional problems among female athletes occurs when increases in training volume aren’t followed by increases in energy intake. Nutritional Concerns • Unhealthy Weight Control – Skipping meals – Restriction – Fad dieting – Water loading – Using diet aids/pills – Excessive exercise Nutritional Concerns • Disordered Eating – Anorexia Nervosa – Bulimia Nervosa – Eating Disorder Not Otherwise Specified • Female Athlete Triad – A cycle of disordered eating, amenorrhea, and osteoporosis The Female Athlete • If you suspect: – Poor nutritional intake – Nutrient deficiencies – Unhealthy weight control practices – Disordered eating • Seek the assistance of an experienced health care professional. References • American Dietetic Assocation (2006). Position of the American Dietetic Association: Nutrition Intervention in the Treatment of Anorexia Nervosa, Bulimia Nervosa, and Other Eating Disorders. Journal of the American Dietetic Association, 106, 2073-2082. • Beals, K. A., et. al. (2007). Female Athlete Triad Update. Clinics in Sports Medicine, 26, 69-89. • Coleman, E., & Dunford, M (ed). (2006). Carbohydrate and Exercise. In: Sports Nutrition: A Practice Manual for Professionals, 4th edition. American Dietetic Association, 14-32. • Croll, J. K., et. al. (2006). Adolescents Involved in Weight-Related and Power Team Sports Have Better Eating Patterns and Nutrient Intakes than Non-Sport Involved Adolescents. Journal of the American Dietetic Association, 106, 709717. • Ettinger, S., & Mahan, K. (ed). (2004). Macronutrients: Carbohydrates, Proteins, and Lipids. In: Krause’s Food, Nutrition & Diet Therapy, 11th edition. Philadelphia, PA: Saunders, 37-77. References • Greer, F.R., et. al. (2006). Optimizing Bone Health and Calcium Intakes of Infants, Children, and Adolescents. Pediatrics, 17, 578-585. • Institute of Medicine of The National Academies: Dietary Reference Intakes 2002. • Dietary Reference intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002/2005). http://www.nal.usda.gov/fnic/DRI//DRI_Energy/1319-1331.pdf accessed April 2007 • Petrie, H. J., et. al. (2004). Nutritional Concerns for the Child and Adolescent Competitor. Nutrition, 20, 620-631. • Volpe, S. L. (2007). Micronutrient Requirements for Athletes. Clinic in Sports Medicine, 26, 119-130.