Download Journal of the American Dietetic Association

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.